Building Muscle While Burning Fat Naturally: A Scientific Recomposition Guide
- vucuthocasi
- Jun 22
- 5 min read
Author: IFBB PRO COACH CAN ÜNAL Coach | Promoter | System Architect | Stage Mentor
Introduction: Redefining the Limits of Natural Training
This guide is prepared for individuals aiming to simultaneously build muscle and lose fat naturally, without resorting to chemical or hormonal interventions. This process is based not only on theory but also on science, experience, and individual analysis. Every word is written by someone who has devoted years to training athletes, preparing them for the stage, and building systems.
ABOUT THE AUTHOR: IFBB PRO COACH CAN ÜNAL
IFBB PRO COACH CAN ÜNAL is not just a coach but a strategist behind the system. He has planned the careers of countless IFBB PRO athletes nationally and internationally, prepared them for competitions, and established the infrastructure for these stages. Regardless of natural or performance levels, he specializes in physiological realities, individual differences, and training-nutrition systems. This article reflects his many years of field observation, scientific knowledge, and role as a system architect.
The Core Features of Recomposition
Dual Goal: Muscle gain + fat loss
Energy Balance: Usually performed with a slight calorie deficit or maintenance
Nutrition: High protein, balanced carbohydrates, and healthy fats
Training: Resistance training focused, balancing metabolic stress and mechanical tension
Process: A longer and patience-requiring path (not like rapid weight loss in the morning)
Advantage: Fat loss without muscle loss, significant improvement in body appearance
In Brief:
Recomposition is the body shaping process applied by those who want to both shed fat and build muscle simultaneously, using proper nutrition and training strategies.
Anatomical Reality and the Development Process
Natural bodybuilding means gaining muscle and losing fat only through nutrition, training, and lifestyle management, without external hormonal support. The key to success lies not just in motivation but in understanding anatomical reality and devising a strategy based on the individual's starting profile.
1. Anatomical Predisposition and Starting Profile
Every individual has different anatomical characteristics such as muscle fiber type, tendon structure, bone density, and fat distribution. The combination of these structures is one of the most critical factors determining the natural development speed and potential of an athlete.
Effective Parameters in the Starting Profile:
Muscle fiber ratio (Type 1 vs. Type 2)
Muscle volume and initial strength
Hormonal balance and sleep quality
Previous sports history (muscle memory)
Caloric response and metabolic flexibility
Correctly analyzing this profile is the key to setting the right path in the first year of development.
2. Fundamental Parameters Affecting the Development Duration
a. Training Age and Quality
Muscle growth is mostly achieved through properly executed resistance training.
Rapid growth is observed in new trainees due to neuromuscular adaptations in the first 6–12 months.
Progressive overload, tempo, grip, and the ability to feel the muscle are determinant in this process.
b. Nutrition, Energy Management, and Calorie Strategy
For muscle gain: 5–10% calorie surplus
For fat loss: 15–25% calorie deficit
In the recomposition phase, carbohydrate timing and insulin response after training are important.
Fiber-rich foods support digestion and indirectly contribute to development.
Macro Balance (per kg) | Muscle Gain Target | Fat Loss Target |
Protein: 2.0–2.4 g | ✅ | ✅ |
Carbohydrate: 4–6 g | ✅ | ⚠️ (timed) |
Fat: 0.8–1.2 g | ✅ | ✅ |
c. Sleep and Hormonal Balance
7–9 hours of quality sleep is critical for natural growth hormone and testosterone secretion.
The highest GH secretion is observed between 11 PM and 2 AM.
The stress hormone cortisol can increase muscle breakdown.
Meditation, adaptogens (ashwagandha, rhodiola), and sleep hygiene can be supportive.
3. Personal Profile Factors
The role of the personal profile in natural recomposition success is significant:
Profile Type | Advantage Level | Description |
Beginner | Very High | Fast muscle gain + fast fat loss |
Detrained (ex-athlete) | High | Effect of muscle memory |
Fat percentage >20% | Medium-High | High energy conversion from fat |
Ectomorphic build | Low-Medium | Risk of calorie deficit, slow volume gain |
4. Macro Balance and Calorie Management
Parameter | Target Range | Notes |
Calorie Deficit | –200 to –500 kcal/day | Fat loss without muscle loss |
Protein | 1.6–2.4 g/kg/day | Longland 2016 → 2.4 g/kg: +1.2 kg muscle, –4.8 kg fat |
Carbohydrate | 2–5 g/kg (varies by day) | Increased on training days |
Fat | 20–25% of total calories | Hormonal balance and energy support |
5. Training Protocols
Sample Best Protocol
Day | Training | Notes |
Monday | Chest + Triceps | Compound + isolation |
Tuesday | Back + Biceps | Strength-focused |
Wednesday | Cardio (LISS) + Core | Recovery |
Thursday | Legs (Squat, Deadlift) | High intensity |
Friday | Shoulders + Abs | Stability and volume work |
Saturday | Cardio (HIIT) | Supports fat loss |
Sunday | Rest | Active recovery recommended |
Type | Duration/Frequency | Purpose |
Resistance Training | 4–5 days/week | Muscle gain, hypertrophy |
LISS Cardio | 2–3 days/week, 30–45 min | Fat loss, recovery support |
HIIT | 1–2 days/week | Metabolic stress, fat loss |
Deload + Mobility | Every 6–8 weeks, 1 week | Restructuring, injury prevention |
6. Sleep and Stress Management
Parameter | Target/Support | Description |
Sleep | 7–9 hours per night | Growth hormone secretion, recovery |
Stress Management | Breathing, nature, social support | Cortisol control, muscle growth |
Sleep Hygiene | Dark, cool, quiet environment | Directly affects body composition |
7. Supplement Use
Supplement | Dosage | Benefits |
Creatine | 5 g/day | Strength, muscle volume |
Whey/Casein | 20–40 g/day | Easy protein intake |
Omega-3 | 2–3 g/day | Fat metabolism, inflammation |
Vitamin D | 2000–4000 IU/day | Hormonal balance |
Magnesium | 300–400 mg | Sleep, muscle relaxation |
Citrulline Malate | 6–8 g pre-workout | Pump, performance enhancement |
Psyllium Fiber | 5–10 g/day | Digestion, satiety, sugar balance |
Ashwagandha | 300–500 mg/day | Cortisol balance, stress control |
8. Salt Intake (New Addition)
Salt is not just a mineral but a vital factor for training performance, muscle fullness, and hydration.
Tip: Prefer sea salt or Himalayan salt.
Water Intake: 35–45 ml/kg/day
Parameter | Dosage | Explanation |
Daily salt intake | 3–5 g (~1200–2000 mg sodium) | Fluid balance, nerve transmission, muscle function |
Heavy sweating | +1–2 g salt/day | To prevent cramps and dehydration |
Recommended use | Divided as quarter to half teaspoon throughout meals |
9. Gain and Loss Rates
Level | Duration | Muscle Gain | Fat Loss | Fat Percentage Change |
Beginner | 3–4 months | +3–4 kg | –3–6 kg | 25% → 15% |
Intermediate | 6–12 weeks | +1–1.5 kg | –2–3 kg | 18% → 12% |
Advanced | 4–6 months | +0.5–1 kg | –1–2 kg | 15% → 10% |
From IFBB PRO COACH CAN ÜNAL
As IFBB PRO COACH CAN ÜNAL, I have focused not only on muscle but on building a system. There is a common truth I have observed for years in natural athletes:
Gains start from within, not from outside.
If you build a good system:
You work according to your anatomy
You do not lose your gains
You maintain your aesthetic line
You improve every year
Natural development can be challenging but it is permanent. Many natural athletes working with my system achieve significant fat loss while gaining muscle in the first 18 months. This process is not just about aesthetics but character building.
10. Height-Weight-Fat Percentage Table (For Natural Athletes)
Height (cm) | Fat % | Lean Body Mass (kg) | Estimated Weight (kg) |
155 | 10% | 50–54 | 56–60 |
160 | 10% | 52–56 | 58–62 |
165 | 10% | 55–59 | 61–65 |
170 | 10% | 58–62 | 64–68 |
175 | 10% | 61–65 | 68–72 |
180 | 10% | 64–68 | 72–76 |
185 | 10% | 66–70 | 74–78 |
190 | 10% | 69–73 | 77–81 |
Scientific Sources
Longland TM et al. (2016) – PubMed Link
Campbell BI et al. (2020) – PubMed Link
Helms ER, Fitschen PJ et al. – Natural Bodybuilding Guide – ResearchGate
Garthe I, Raastad T et al. (2011) – PubMed Link
Barakat C et al. (2020) – Link
Final Word
This guide is a roadmap for athletes seeking success naturally. Whatever your goal is, with conscious planning, balanced implementation, and a sustainable system, this process is not only possible but permanent.
Ready? Let’s build your personalized recomposition protocol together.
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