01Basics
The foundation for structured strength training: from technique and exercise selection to planning.
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E-book
Body Recomposition
The workbook
Your workbook for body recomposition: build muscle, reduce body fat, and manage the process well.
- 30 pages
- 6 chapters
19.90€Your purchase keeps countingWith your order you get a personal code.If you later get a bundle or the Complete Library, the price of this e-book counts in full. You only pay the difference.If you start coaching, the amount comes off your first month.The code is valid for 12 months from the purchase and can be used once.
Right after payment you get an email with your invoice and the download link. Read the PDF on your phone, tablet or computer, or print it. The link works for 7 days and up to 5 downloads, so save the file straight away.
What this is about
What does body recomposition mean?
Body recomposition means changing your body composition: building muscle while simultaneously reducing body fat. Merely keeping body fat low is not yet a classic recomposition.
The goal is therefore not simply a lower body weight. What matters is what changes inside your body, and how that development shows up over weeks and months.
- Muscle Mass
- Body Fat
- Strength Progress
- Body Analysis
“Change takes time. Progress takes patience.”
What’s inside
6 chapters, 30 pages.
- 01Pages 3 to 6
Fundamentals and Starting Point
What recomposition is, who is most likely to benefit, defining your goal, your starting point
- 02Pages 7 to 11
Nutrition
Calorie strategy, protein, macros, meals, daily life
- 03Pages 12 to 18
Training and Muscle Gain
Stimulus, progression, volume, exercise selection, recovery
- 04Pages 19 to 22
Measuring Progress
Correctly interpreting weight, measurements, photos, strength numbers, body fat
- 05Pages 23 to 26
Adjustment and Daily Life
When to change anything at all, plateaus, flexible eating, patience
- 06Pages 27 to 29
Conclusion
Evaluating the result, choosing the next phase, long-term strategy
A look inside
This is what it looks like.
Three real pages from the workbook: protein and macronutrients, progression during recomposition and the signals of progress.
Compared
What makes recomposition different.
01
Classic diet
Lower body weight. Focus: fat loss.
02
Classic bulk
Higher body weight. Focus: muscle gain.
03
Body Recomposition
Improve body composition. Focus: muscle gain & fat loss.
The scale can stay the same. Your body doesn't have to.
Cheaper in the bundle
Nutrition Bundle
Body Recomposition together with Diet and Daily Routine & Maintenance.
Or all six e-books at once: Complete Library for €89.90 instead of €119.40.View the library
Premium CoachingAll e-books are included free in Premium Coaching.View coachingMore e-books
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