Body recomposition coaching that tracks fat and muscle

Body recomposition is the slow, steady version of changing shape: losing fat and building muscle in the same months rather than dieting hard and then bulking hard. It suits people who would rather look a little better every month than a lot better for one summer. It is also the hardest goal to coach on your own, because the scale can stay almost flat for weeks while your body changes underneath it, and without the right measurements that looks exactly like failure.

Training that keeps progressing

Muscle only comes if the training asks for it. Your programme is built from a thirty-minute intake, in coach-designed phases of four to six weeks that keep cycling for as long as you train, with the split, the rep ranges, the tempo and the rest set for each phase. Progressive overload tracking keeps the record of every lift, so you can see the strength coming up even when the scale says nothing has happened.

Food that adjusts with you

Your calorie target is matched to your metabolism, and your macros adjust each week from your check-in. Protein is spread across your day, which matters more in a recomposition than in almost any other goal, because the food has to support building muscle while the fat comes off. Meals you eat often can be saved with their macros, and the AI coach can step your calories or change your macro split between check-ins, each as a proposal you confirm.

Measuring both changes at once

This is where most recomposition attempts fall apart. Body-composition trends, a progress photo timeline and performance testing sit beside your weight and your lift records, so the two changes can be seen separately. A month where your weight moved by almost nothing, your waist came in, your photos changed and your lifts went up is a good month, and the app shows it as one.

Performance testing gives the strength side a number at the end of each phase, and shareable progress links let you show someone the trend without handing over your phone.

Reading a flat scale

A flat scale during a recomposition can be good news or a stall, and the other records are how you tell which. Your targets follow the smoothed trend in the food and weight you log, so one odd weigh-in does not move them, and they change only once a couple of weeks of data show a real trend. Your measurements, photos and lifts sit beside that trend in the check-in, where the coaching message and a real coach read them together. When the scale is flat and everything else is moving, you can see the plan working. When the whole picture has stalled, you can ask the AI coach to step your calories or change your macro split, each as a proposal you confirm.

Recovery that supports the work

Building muscle on moderate food depends on recovering well. The effort each session asks for adjusts to how you are recovering, and sleep regularity and quality are tracked beside your training. If you wear a device you can import its data from Apple, Garmin, Whoop, Oura or Fitbit, and heart-rate variability and resting heart rate feed into your daily readiness.

Habits for a slow goal

A recomposition is won over months, so habits carry more of it than any single week does. The habit system ties a new habit to a moment already in your day with an if-then plan, such as making tomorrow's lunch while the kettle boils. Journaling sits beside it, and quarterly reviews look back over the stretch a recomposition actually takes, which is where the slow changes become obvious.

The weekly check-in

Once a week, on the day you choose, you check in. The sessions and food you logged are already filled in, the weigh-in is optional, and you add how the week felt, a win and five quick ratings. A coaching message about the week arrives within seconds and your next week is rebuilt around it.

Three months of recomposition

Say you start in January, training three days a week with your weight roughly steady. By March your weight has barely changed. Your photos show a narrower waist and broader shoulders, your body-composition trend has moved in the right direction and your press is up across two phases. Without those records the three months would feel wasted. With them, the coaching can show you that the plan is working and keep it on course.

Questions between check-ins

The AI coach answers at any hour. It can swap an exercise for the equipment in front of you, move a session when your week changes shape or log a workout from a sentence, and each change is a proposal you confirm. Coaches answer questions in the group, in the open, so the answer to yours is there for the next member who asks.

What it costs

One plan covers the training, the nutrition, the tracking, the AI coach and the group: €50 every 4 weeks or €500 a year, with VAT included. You can pause or cancel from inside the app.

How to start

Pick a plan on the pricing page, create your account and pay, and the intake opens. Fat loss coaching is the faster route when fat loss comes first, online bodybuilding coaching is for when size is the priority, and online fitness coaching walks through a whole week.