The complete recomposition guide I built for my coaching clients. Now released for free.
Build muscle. Lose fat. At the same time. Naturally. Everything you need is in this page — no PDF downloads, no email gates.
For the last 2 years, I've been refining this exact framework with every man I coach 1:1. Three months in. Six months in. I keep adjusting it based on what actually works on real bodies — not what sounds good on Instagram.
A few weeks ago I realized something. The men who hesitate to apply for coaching aren't lazy. They just don't know if any of this will work for them. They've been burned before. They've followed 10 different programs and seen no real change.
So I made a decision. I'm releasing the complete system. Free. Right here on this page. No PDF download. No "drop your email first". No paywall.
If you read it, apply it, and stay consistent — you'll change your body in 6 months. That's the truth.
And if you eventually want me to build it around you personally, I'll be at the bottom of this page. But that's not the point. The point is the guide.
Read it. Save it. Use it. That's all I ask.
Quick filter before you invest 15 minutes reading.
Before any plan, the diagnosis. If you're training hard but not changing, it's almost always one of these five. Fix these and 80% of your problem disappears.
You think you're hitting protein because you had chicken for lunch. Track it for one week using MyFitnessPal or MacroFactor — most men land between 80-120g when they actually need 130-170g for hypertrophy. Without enough protein, muscle growth stalls regardless of how hard you train.
The fix: 1.6-2g per kg of bodyweight, distributed across 3-5 meals.
Fear of gaining fat keeps you slightly under maintenance. So you're not in surplus (no real muscle growth) but also not in clear deficit (no fat loss). You stay exactly where you are for years. The worst of both worlds.
The fix: Commit to a direction. Recomp at maintenance for 8-12 weeks, then decide: bulk or cut. Wandering kills progress.
You lift the same weights for the same reps you did 6 months ago. Muscles only grow when forced to adapt to a new stimulus. If your bench was 70kg×8 in January and it's still 70kg×8 in July, you haven't trained — you've maintained.
The fix: Track every lift in an app (Strong, Hevy). Add weight OR reps every single session, even if just by 0.5kg or 1 rep.
Every 4 weeks you start a new split because you saw a viral reel about "the best workout for aesthetics". You never stay long enough to know if anything actually works. Muscle takes months to build — you can't measure a 4-week program because the timeframe is too short.
The fix: Pick one program. Run it for 12-16 weeks minimum. Then evaluate.
You can train perfectly and eat perfectly, but if you sleep 5 hours, your body doesn't build. Testosterone drops 10-15% per night of restricted sleep. Recovery slows. Cortisol rises. The most underrated factor in natural physique building — and the easiest to ignore.
The fix: 7-9 hours consistently. Same bedtime within 30 min. No screens 30 min before bed.
This is the exact split I built my physique with. Designed for natural lifters who want aesthetics — not powerlifters. Each muscle hit twice a week. 60-75 min per session. No more, no less.
Without these, the split above is just a list of exercises. With these, it's a system.
Every workout you add weight, reps, or improve form. Track it. No tracking = no progress.
Not "kind of hard". Actual failure or 1 rep short. If you could've done 5 more, you didn't train.
Not 45 seconds. Strength and hypertrophy require full recovery between heavy sets.
No random multipliers pulled from Instagram. This is the method serious sports nutritionists use — adapted for naturals who want real body recomposition.
Every intelligent nutrition plan follows this sequence. Skip a step and everything breaks. Follow it and you have real precision over what your body actually eats.
What your body burns at absolute rest. The foundation everything else is built on.
BMR × activity factor = what you actually burn in a day with your real life.
Add or subtract from TDEE depending on whether you want recomp, cut, or bulk.
BMR (Basal Metabolic Rate) is what your body burns simply by existing — maintaining organs, temperature, brain function. It's the absolute floor you can't go below without doing damage. The Mifflin-St Jeor formula has been the scientific standard since 1990.
Units: weight in kg, height in cm, age in years. If you don't want to do the math by hand, use any online "BMR Mifflin-St Jeor calculator" — they all give the same result.
TDEE (Total Daily Energy Expenditure) is what you actually burn in a day counting your activity. Multiply your BMR by the factor that best describes your daily life. Be honest with yourself — most men overestimate.
90% of men who train seriously are at × 1.55. Only use × 1.725 if you also have a physically demanding job (construction, delivery, etc.). Desk job + 4-5 sessions = × 1.55. Period.
Your TDEE is your maintenance. From there, you adjust based on what you want. The rule: small sustained changes always beat aggressive abandoned ones.
How to choose your phase:
• Skinny-fat (little muscle + some fat): recomp at maintenance for 8-12 weeks. Your body will build muscle and lose fat at the same time. The ideal scenario for beginners.
• Over 15% body fat: sustainable cut first. Get down to 10-12% before thinking about muscle gain. Building muscle on top of fat just makes you fatter AND more muscular, not more aesthetic.
• Under 12% body fat with a muscle base: slow bulk. Gain 0.25-0.5 kg per month. Faster = unnecessary fat.
You have your calorie number. Now we split it into protein, fat, and carbs. The order matters: distribute in this exact sequence.
Applied example (75kg, 2,672 kcal maintenance):
• Protein: 75 × 1.8 = 135g → 540 kcal
• Fat: 75 × 0.9 = 68g → 612 kcal
• Remaining carbs: (2,672 − 540 − 612) ÷ 4 = 380g → 1,520 kcal
Total: 2,672 kcal · 135p / 68f / 380c
The numbers above are the starting point — not the final answer. Your body is unique:
• If you're carb-sensitive (you bloat, get sleepy after eating, gain fat easily): drop carbs to 2-3g/kg and raise fat to 1.2-1.5g/kg keeping the same calories.
• If you perform better on high carbs (better energy in the gym, better recovery): push carbs up to 4-5g/kg and drop fat to the minimum 0.8g/kg.
• Recalculate every 4-6 weeks. If you lose weight, your BMR drops. If you gain, it rises. Keeping the same numbers for 6 straight months is like driving with your eyes closed.
The real metric: scale weight once a week (same time, fasted), tape measure waist/chest/quads every 2 weeks, photos every 30 days. If all three show progress → you're on track. If not → adjust.
Most men obsess over the 1 hour in the gym and ignore the 23 hours outside it. This is where intermediate becomes advanced.
The #1 factor for natural lifters. Less than 7 hours and testosterone drops 10-15%, recovery slows, gains stop. No supplement on the planet beats 8 hours of consistent sleep. Same bedtime within a 30-minute window.
Chronic stress raises cortisol. High cortisol stores fat, kills muscle, and ruins sleep. Walk daily. Get morning sunlight in your eyes within 30 min of waking. Cut screens 30 min before bed. Free, simple, effective.
Cardio is overrated for physique. Walking is underrated. Steps improve recovery, manage body fat, and don't interfere with muscle building. If you only do one form of cardio, do this. It's the highest ROI for the lowest stress.
Most men are chronically dehydrated. Performance drops, recovery slows, and hunger becomes harder to manage. Carry a 1L bottle. Drink it 3-4 times a day. Add electrolytes if you sweat heavily.
What to expect if you actually follow this. Real numbers, no hype. This is the timeline I see with every client who executes.
Body recomposition begins quietly. You'll feel stronger before you look different. Don't expect visible change yet. Focus on building the habit and tracking everything.
Lifts climb noticeably. Clothes fit differently. Family or friends might say "are you working out?". This is the dangerous month — most men quit here because they expected faster visual change.
Photos start showing real difference. Compare your day-1 photo to today. You'll see it. Most men never make it to this point because they quit at week 8.
New shirts. New mirror reactions. People around you start asking what you're doing. This is the territory you've been chasing for years — and it took 4 months of consistency, not magic.
Different physique entirely. You no longer "try to build muscle". You ARE someone who lifts. The identity shift is complete. Now you maintain and refine — never start over.
Avoiding these puts you ahead of 90% of men in your gym. They're all common, all preventable, and all kill progress fast.
The 6-day split your favorite YouTuber follows works for him because of drugs and genetics. As a natural, you need recovery between sessions. 4 days hard beats 6 days mediocre, every time.
Skinny-fat guys lose weight, look worse, then quit. The mirror, the tape measure, and progress photos matter more than the scale for the first 6 months. Body recomposition often shows zero scale change.
Eating 4,000 kcal of pizza and ice cream will not "force muscle growth". You'll add fat and minimal muscle. Then you'll spend the next 6 months cutting it back. A wasted year. Stay clean even when bulking.
Skinny legs ruin physiques visually and limit the testosterone response from heavy training. Train legs as hard as you train arms. Non-negotiable.
Compare 90-day progress photos, not daily mirror reflections. Daily checks lie — bloating, lighting, posture all affect what you see. Photos every 30 days, same time, same lighting. That's truth.
Yes. Use Monday/Wednesday/Friday with an Upper/Lower/Full Body rotation. The framework matters more than the exact split. Consistency over volume.
Optional. The only ones with real science for naturals: whey protein (convenience, not magic), creatine monohydrate (the most studied supplement in existence), vitamin D3 if you don't get sun. Everything else is mostly marketing.
Visible to you: 4-6 weeks. Visible to others: 8-12 weeks. Real transformation: 6 months. There are no shortcuts. The men who get there are the ones who don't quit at week 4.
Under 15% body fat: recomp at maintenance for 8-12 weeks first. Over 15% body fat: cut to 10-12% first, then start the muscle-building phase. Trying to build muscle on top of existing fat just adds more fat.
Skip it. Move on. Don't double up the next day. One missed workout means nothing. Five missed workouts in a row means you need to rebuild the habit, not the program.
Normal. It takes 1-2 weeks of tracking to feel intuitive. Use MacroFactor or MyFitnessPal. After 4-6 weeks of consistent tracking, you'll know intuitively what's in your food without an app.
This isn't theory. The exact framework you just read is what these men used. No drugs. No shortcuts. Just consistency over months.
You now have what most men spend years searching for. The same framework I built my body with. The same one my clients use.
Save this page. Bookmark it. Come back to it when you forget the basics.
All that matters now is execution.
— Domingo
The framework above works. But if you want it adapted to your body, your phase, your sensitivity, and your schedule — with weekly check-ins and direct access to me — that's what 1:1 coaching is for.
Apply for 1:1 Coaching →Drop your email if you want my next free guides and protocols. No spam, no daily emails — just real value when I publish something new.