If your goal is to lose fat and build muscle at the same time, you’re aiming for the holy grail of fitness: body recomposition. It’s totally possible—but only with precision. That means dialing in timing, nutrition, training, and recovery to work with your physiology—not against it.
At KALOS, we help clients achieve successful recomposition by combining structured daily routines with regular DEXA scans. Why? Because you can’t trust the scale to tell you if your efforts are working—you need data on fat, lean mass, and visceral fat.
Here’s your science-backed daily routine for optimal recomposition, with tips on when to eat, train, and recover for maximum results.
⏰ 6:30–7:00 AM – Wake Up & Hydrate
- Drink 16–24 oz of water with electrolytes
- Supports digestion, joint health, and early fat metabolism
- Optional: 10 minutes of morning light to regulate hormones and sleep-wake cycle
🚶♂️ 7:30 AM – Fasted Low-Intensity Cardio (Optional)
- 30–45 min of Zone 2 cardio (brisk walk, light bike ride)
- Mobilizes fat stores (especially visceral fat) without impacting recovery
- Best on rest days or when not resistance training in the AM
🍳 8:30 AM – High-Protein, Moderate-Carb Breakfast
- 30–40g protein + healthy fats + low-GI carbs (e.g., eggs, oats, berries)
- Fuels morning activity and prevents mid-day cravings
- Supports muscle protein synthesis and blood sugar stability
🏋️ 10:00–11:00 AM or 4:00–6:00 PM – Strength Training Block
Choose the time that best matches your peak energy:
- AM training: boosts focus, consistency
- PM training: strength tends to peak later in the day
Focus on:
- Compound lifts (squat, deadlift, press, pull)
- Progressive overload (track weights + reps weekly)
- Train 3–5x/week depending on recovery
🥗 Post-Workout Meal (Within 60 Minutes)
- 30–50g protein + 30–60g carbs
- Replenishes glycogen, enhances muscle growth, and reduces soreness
- Add leafy greens or anti-inflammatory spices (like turmeric or ginger) to aid recovery
Timing matters here—your body is most primed for nutrient uptake post-workout.
🧘 2:00 PM – Recovery Break / Light Walk or Stretch
- 5–10 mins of mobility or breathwork
- Helps regulate cortisol and prevent stiffness
- Aids nutrient delivery and muscle repair
🍲 6:30 PM – Recovery-Focused Dinner
- High-quality protein (chicken, fish, tofu)
- Fiber-rich vegetables + slow carbs (quinoa, sweet potato)
- Healthy fats (olive oil, avocado, seeds)
Keep it light but satisfying—don’t go to bed bloated.
🌙 9:00 PM – Wind Down Routine
- Limit screens, caffeine, and stressors
- Magnesium, glycine, or chamomile tea may help
- Stretch, journal, or read for 20–30 mins to signal sleep
💤 10:00 PM – Sleep (Your Recovery Window)
- 7–9 hours of uninterrupted sleep
- Sleep drives muscle repair, fat metabolism, and hormonal balance
- Lack of sleep = increased cortisol, cravings, and muscle breakdown
📊 Track Progress with Monthly DEXA Scans
Forget the scale—it can’t tell you if your weight changes are from fat, muscle, or water.
A DEXA scan at KALOS reveals:
- Total fat loss vs. lean mass gained
- Visceral fat in grams
- Muscle balance (left/right, upper/lower)
- Bone mineral density for injury prevention
Scan every 4-8 weeks to stay on track and adjust your strategy with confidence.
Book Your DEXA Scan in San Francisco at KALOS Today
If you’re serious about recomposition, your routine matters—and so does your data. At KALOS, our fast, accurate DEXA scans in San Francisco help you track muscle gain, fat loss, and progress with science—not guesswork.
Schedule your scan today at KALOS—your journey to data-driven fitness starts now.
