Body Recomposition Programme
For the plateau where the scale stopped moving but you still don’t look the way you want. Losing fat and building muscle at the same time is possible — under specific conditions, most of which have nothing to do with eating less.
12–16 weeks · measured in inches and photos, not scale weight
“I’m not overweight, but I’m not lean either”
You have probably done this already: cut calories hard, lost eight or ten kilos, and ended up lighter but softer. Smaller version of the same shape. The scale rewarded you and the mirror didn’t.
That happens because aggressive dieting without enough protein and without resistance training strips muscle alongside fat. You lose weight; you also lose the tissue that gives you shape and keeps your metabolic rate up. Then the weight comes back as fat, and the cycle restarts a little worse each time.
Body recomposition is the way out of that loop. Instead of chasing a lower number, you hold roughly the same weight while the composition underneath it changes.
Four conditions have to be true at once
Protein, properly high
1.6–2.2 g per kg of bodyweight, spread across the day rather than dumped into dinner. This is the single biggest lever and the one most people get wrong.
Progressive resistance training
Three to four sessions a week where the load, reps or difficulty genuinely increases over time. Home or gym — the progression matters more than the equipment.
A small deficit, not a crash
Around maintenance, or 10–15% below it. Go harder than that and you are back to losing muscle. This is why recomp feels slow — it is supposed to.
Sleep and recovery
Muscle is built in recovery, not in the session. Under six hours of sleep measurably blunts fat loss and muscle gain at the same time.
Recomposition works best if you are new to structured training, returning after a break, or carrying moderate body fat. If you are already lean and training seriously, progress is much slower — and I will tell you that on the consult call rather than after you have paid.
Is this the right programme for you?
This is for you if
- You have lost weight before and ended up “skinny fat”
- The scale has stopped moving but your shape hasn’t changed
- You can train three to four times a week, consistently
- You are willing to judge progress on photos and measurements
- You have three months to give it
This is not for you if
- You have more than 25–30 kg to lose — start with the Weight Loss Programme
- You need visible results in four weeks
- You cannot commit to resistance training
- Weighing yourself daily is something you can’t stop doing
The timeline, honestly
- Weeks 1–4 Strength climbs quickly, weight barely moves. This is normal and it is the part most people quit during.
- Weeks 4–8 Clothes start fitting differently. Waist down, shoulders and arms up. Scale still roughly flat.
- Weeks 8–16 The visible change. Side-by-side photos from week one make the point better than any number.
- After You keep the training structure and the protein target. Nothing to “come off”.
What’s in this programme
Everything below is included. Nothing here is an add-on or an upsell.
- One-to-one coaching directly with Roshan
- Personalised diet plan — vegetarian, non-vegetarian or vegan
- Budget-friendly meals built from everyday ingredients you already buy
- Custom workout plan for home or gym
- Daily food logging with feedback
- Supplement guidance checked against your medicines and reports
- Weekly progress tracking and a video check-in
- 24×7 WhatsApp support with Roshan and the team
Common questions
Because it measures the wrong thing here. If you lose 2 kg of fat and gain 2 kg of muscle, the scale says you failed and the mirror says you succeeded. We track waist, hips, arms, thighs and monthly photos instead.
A gym makes progression easier, but it is not required. Resistance bands, adjustable dumbbells and bodyweight progressions work — the plan is written around whatever you actually have access to.
Yes. Hitting 1.6–2 g/kg protein on a vegetarian Indian diet takes planning, and that planning is part of what you are paying for — dal, paneer, curd, soya, and a whey or plant protein if it fits your budget.
Weight Loss runs a clear calorie deficit and the goal is the scale going down. Recomposition sits near maintenance and the goal is the ratio changing. If you have a lot of fat to lose, start with Weight Loss and move to this afterwards.
Not sure if you’re a recomp case?
That is exactly what the free consult is for. Send me your current photos and training history on WhatsApp and I will tell you honestly whether this or the Weight Loss Programme is the better starting point.
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