The complete recomposition guide I've spent years refining on my own body. Now released completely free.
Build muscle. Lose fat. At the same time. Naturally. Everything you need is on this page — no PDFs, no required emails.
I've spent years refining this system on my own body. I went from 62kg skinny with no definition to 84kg with real definition — all natural, no drugs, no shortcuts. I've adjusted it based on what actually works, not on what sounds good on Instagram.
A few weeks ago I realized something. The men who DM me aren't lazy. They just don't know if what I tell them will actually work for them. They've been burned before. They've followed 10 programs without seeing real change.
So I made a decision. I'm releasing the full system. Free. Right here. No PDFs to download. No "give me your email first." No paywalls.
If you read it, apply it, and stay consistent — you will change your body in 6 months. That's the truth.
And if afterwards you decide you want me to build it for you tailored, I'll be at the end of this page. But that's not the goal. The goal is the guide.
Read it. Save it. Apply it. That's all I ask.
Quick filter before you invest 15 minutes reading.
Before the plan, the diagnosis. If you train hard but don't change, it's almost always one of these five. Fix this and 80% of the problem disappears.
You think you're hitting your protein because you had chicken at lunch. Track for one week using MyFitnessPal or MacroFactor — most guys land between 80-120g when they actually need 130-170g for hypertrophy. Without enough protein, muscle won't grow no matter how hard you train.
The fix: 1.6-2g per kg of bodyweight, split across 3-5 meals.
Fear of gaining fat keeps you slightly under maintenance. So you're not in a surplus (no muscle built) but not in a clear deficit either (no fat lost). 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.
You're lifting the same weights for the same reps as 6 months ago. Muscle only grows when forced to adapt to 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: Log every set in an app (Strong, Hevy). Add weight OR reps every session, even if it's just 0.5kg or 1 rep.
Every 4 weeks you start a new program because you saw a viral reel about "the best workout for aesthetics." You never stick with one long enough to know if something actually works. Muscle takes months to build — a 4-week program can't be evaluated because the timeframe is too short.
The fix: Pick a 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 won't build. Testosterone drops 10-15% per night of restricted sleep. Recovery slows down. Cortisol rises. The most underrated factor in natural physique building — and the easiest to ignore.
The fix: 7-9 hours, consistently. Same bedtime within a 30-min window. No screens 30 min before sleep.
Forget the exact routine — copying a template won't get you anywhere. What matters are the principles you apply every session. If you do 30 weekly sets of chest leaving 3 reps in the tank, you'll stall. If you do 12 sets taking each one to a rep from failure, you'll grow. This is what separates a natural lifter who progresses 5 years straight from one who plateaus at year one.
10-20 weekly sets per muscle group. Not one more, not one less.
The enhanced lifter can run 30 sets and grow. You can't. Adapt volume to your biological reality, not to what you see on YouTube.
Always one rep from failure, or at failure. No exceptions.
If you leave 3-4 reps in the tank as a natural lifter, you're giving away your progress. This isn't opinion — it's biology. The stimulus for natural hypertrophy requires proximity to failure. Intensity is NOT negotiable.
Not all exercises are trained the same way. Adapt the range to the nature of the movement.
Why it matters: heavy compounds build strength and global mass, machines deliver hypertrophy with less systemic fatigue, isolations sculpt the muscle in its optimal tension range.
Stimulus, not fatigue. Volume accumulates through variety, not massive repetition.
This is what confuses people most. They think more sets = more muscle. False. More sets of the same movement = more accumulated fatigue with diminishing returns.
5 minutes of light cardio (bike, treadmill) to raise core temperature. Then specific activation for the day's muscle group. Before going heavy, 2 light sets of the first exercise at 40-50% of your working weight.
It's not optional. Getting injured by skipping 8 minutes sets you back 6 weeks.
The 4 principles above don't work without these two. Without progressive overload and correct rest, everything else falls apart.
Every session you add weight, reps, or improve technique compared to the previous one. Log it in an app or notebook. No log = no measurable progress = training blind.
Not 45 seconds. Hypertrophy and strength require recovery between heavy sets. On isolations you can drop to 60-90s. Rushing between sets costs you quality reps.
A deload week. It's not optional for natural lifters — it's the difference between progressing 12 months or stalling at month 3 with accumulated fatigue.
How to apply it: reduce weight to 60-70% keeping the same reps, or cut volume by 50% keeping intensity. Pick the option that fits your phase. The following week you come back with the same weights — often, stronger than before.
Why it works: your nervous system recovers, joint inflammation goes down, motivation resets. It's the "strategic pause" most natural lifters skip — and pay for later with injuries or plateaus.
You now understand the principles — volume, intensity, progressive overload, deload. But principles without a program are just theory. The Method includes three complete 24-week programs (3, 4, and 5 days) with every exercise, set, rep range, tempo, and rest period already structured across three periodized mesocycles. Plus an Excel that tracks your e1RM and tonnage automatically. See what's inside →
No random multipliers from Instagram. The method used by serious sports nutritionists — adapted for natural lifters who want real recomposition.
Any intelligent nutrition plan follows this sequence. Skip it and everything falls apart. Follow it and you have real precision over what your body eats.
What your body burns at complete rest. The foundation everything else is built on.
BMR × activity factor = what you actually burn per day with your real life.
Add or subtract from TDEE depending on whether you want to recomp, cut, or gain muscle.
BMR (Basal Metabolic Rate) is what your body burns simply by existing — to keep organs, temperature, and brain function running. It's the absolute floor you can't go below without doing harm. 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 an online "BMR Mifflin-St Jeor" calculator — they all give the same result.
This guide is aimed at men. I include the formula for women because several clients have asked me for it — to calculate their partner's, mother's, or sister's.
TDEE (Total Daily Energy Expenditure) is what you actually burn per day including your activity. Multiply your BMR by the factor that best describes your day-to-day. Be honest with yourself — most people overestimate.
90% of men who train seriously fall under × 1.55. Only apply × 1.725 if on top of training you have a real physical job (construction, delivery, etc.). Desk job + 4-5 training sessions = × 1.55. Period.
Your TDEE is your maintenance. From there, you adjust based on your goal. The rule: small sustained changes always beat aggressive abandoned ones.
How to choose your phase:
• Skinny-fat (low muscle + some fat): recomposition at maintenance for 8-12 weeks. Your body will build muscle and lose fat at the same time. It's the ideal scenario for beginners.
• Over 15% body fat: sustainable cut first. Get down to 10-12% before thinking about gaining muscle. Building muscle on top of fat just leaves you fatter and more muscular, not looking better.
• Below 12% body fat, already with a muscular base: slow bulk. Gain 0.25-0.5 kg per month. Faster = unnecessary fat.
You've got your calorie target. Now we break it into protein, fat, and carbs. This order matters: is split in this exact order.
Ejemplo aplicado (75kg, 2.672 kcal mantenimiento):
• Protein: 75 × 1.8 = 135g → 540 kcal
• Fat: 75 × 0.9 = 68g → 612 kcal
• Carbs remaining: (2,672 − 540 − 612) ÷ 4 = 380g → 1.520 kcal
Total: 2,672 kcal · 135p / 68g / 380c
The numbers above are the starting point — not the final answer. Your body is unique:
• If you're very sensitive to carbs (you bloat, get sleepy after meals, gain fat easily): lower 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 gym energy, better recovery): raise carbs to 4-5g/kg and lower fat to the minimum of 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 months straight is like driving with your eyes closed.
The real metric: scale once a week (same time, fasted), measuring tape on waist/chest/quads every 2 weeks, photos every 30 days. If all three show progress → you're on track. If not → adjust.
Calculating macros manually works. But recalculating every 4 weeks, tracking 254 foods, and planning meals daily is where most people quit. The Method includes an interactive calculator — plug in your stats, pick your goal, and get your exact macros in 30 seconds. Plus a meal planner with a 254-food database and 28 ready-made fitness recipes with macros auto-calculated. See how it works →
Most obsess over the hour in the gym and ignore the remaining 23 hours. This is where intermediate becomes advanced.
The #1 factor for natural lifters. Chronic sleep deprivation — less than 6 hours for several days in a row — can drop testosterone by up to 15% in a week. Recovery slows down, gains stall. No supplement on the planet beats 8 hours of consistent sleep. Same bedtime within a 30-min window.
Chronic stress raises cortisol. High cortisol stores fat, kills muscle, and wrecks sleep. Walk every day. Get morning sunlight in the first 30 minutes after waking. No screens 30 minutes before bed. Free, simple, effective.
Cardio is overrated for physique. Walking is underrated. Steps improve recovery, control body fat, and don't interfere with muscle building. If you only do one form of cardio, make it this. It's the highest return for the lowest stress.
Most people are chronically dehydrated. Calculate 30-35 ml per kg of bodyweight — for someone weighing 75-90 kg that's roughly 2.5 to 3 liters per day. Performance drops, recovery slows, and hunger becomes harder to manage. Keep a 1L bottle close at all times. Add electrolytes if you sweat heavily or train in heat.
What to expect if you actually follow this. Real numbers, no hype. This is the timeline I see with every client who executes.
Recomposition starts silently. You'll feel stronger before you look different. Don't expect visible changes yet. Focus on building the habit and logging everything.
Your lifts go up noticeably. Clothes fit differently. Family or friends might ask "have you been training?". This is the dangerous month — most people quit here because they expected faster visual change.
Photos start showing real differences. Compare your day 1 photo with today's. You'll see it. Most people never get here because they quit at week 8.
New shirts. New reactions in the mirror. People around you start asking what you're doing. This is the territory you've been chasing for years — and it only took 4 months of consistency, not magic.
A completely different physique. You're no longer "trying to build muscle." You ARE someone who trains. The identity shift is complete. Now you maintain and refine — you don't start over.
Avoiding these puts you ahead of 90% of men in your gym. They're 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 hard days beats 6 mediocre ones, always.
Skinny-fat guys lose weight, look worse, and quit. The mirror, measuring tape, and progress photos matter more than the scale in the first 6 months. Recomposition often shows zero change on the scale.
Eating 4,000 kcal of pizza and ice cream won't "force muscle growth." You'll gain fat and minimal muscle. Then you'll spend the next 6 months cutting it off. A year lost. Stay clean even on a bulk.
Skinny legs ruin physiques visually and limit the testosterone response to heavy training. Train legs as hard as you train arms. Non-negotiable.
Compare 90-day progress photos, not daily mirror reflections. Daily checks lie — bloat, lighting, posture all affect what you see. Photos every 30 days, same time, same light. That's the truth.
You've read the principles, the nutrition framework, recovery rules, and the mistakes to avoid. That's more than most people ever learn. If you want all of this structured into a system you can open and start using tomorrow — three programs, a macro calculator, 42 exercises with technique, and a complete nutrition guide — that's what The Method is. One payment, lifetime access. €37 — see everything included →
Yes. Monday/Wednesday/Friday with Upper/Lower/Full Body rotation. The system matters more than the exact split. Consistency over volume.
Optional. The only ones with real evidence for natural lifters: whey protein (convenience, not magic), creatine monohydrate (the most studied supplement), 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 make it are the ones who don't quit at week 4.
Below 15% body fat: recomp at maintenance for 8-12 weeks. Above 15%: cut down 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 logging, you'll intuitively know what's in your food without the app.
This isn't theory. The exact system you just read is what these men used. No drugs. No shortcuts. Just consistency over months.
You now have what most men spend years looking for. The same system I built my body with. The same one I apply every day.
Save this page. Bookmark it. Come back when you forget the basics.
The only thing that matters now is execution.
— Domingo
The system above works. But if you want it adapted to your body, your phase, your sensitivity, and your schedule — with weekly reviews and direct access to me — that's what the 1:1 coaching is for.
Apply for 1:1 coaching →