March 19, 2025
How Long Does Body Recomposition Take?
An In-Depth Look, with Insights from Real Reddit Users
An In-Depth Look, with Insights from Real Reddit Users
An In-Depth Look, with Insights from Real Reddit Users
Body recomposition—often called “recomp”—is the process of losing fat while simultaneously building muscle. Unlike a traditional “bulk and cut” approach, recomp aims for slow but steady changes in body composition, typically without large, abrupt calorie or weight fluctuations. But how long does body recomposition take? For many, this question pops up once they start training consistently and watching their diet. The reality is that body recomposition often takes more time than most people expect.
Below, you’ll find insights and anecdotes shared by real Reddit users who have gone through or are in the midst of a recomp journey. Their quotes—originally posted in a thread discussing realistic timelines for body recomposition—highlight the patience, consistency, and discipline required.
“Realistically recomp takes a longer time. It takes about 6 months for noticeable results and about a year to see the ‘wow’ results. My own journey was ~2.5 years. So 7 weeks really isn’t enough, but you will see strength gains definitely—and that is a sign you are doing it correctly. I suggest you stick to it and it will yield results.”
— u/therewasguy
This quote underscores a common theme: body recomposition is a slow process. At around the six-month mark, people often start noticing changes in how their clothes fit or in subtle differences in the mirror. By the one-year mark, many begin receiving compliments or noticing more dramatic changes in muscle tone and fat reduction. Some individuals, as noted here, continue the process for years, especially if they have long-term fitness goals or more weight to lose.
“The faster way is bulk and cut. However, I prefer recomp and reverse diet since you tweak your calorie intake along the way depending on the intensity of your workouts. I find recomp to be more sustainable long term because it’s slower and along the way, you have already developed the right eating habits and lifestyle. You learn a lot about yourself and what works for you and not. That’s why it’s sustainable long term.”
— Reddit user
Many who choose recomp value its sustainability. While bulking and cutting can accelerate muscle growth and fat loss in distinct phases, it can also feel more extreme—swinging between higher and lower calorie intakes. Recomp, by contrast, often involves more moderate caloric adjustments. Over time, this steadier approach helps people build consistent habits, like:
“So 7 weeks really isn’t enough but you will see strength gains definitely and that is a sign you are doing it correctly.”
— u/therewasguy
In the short term—especially during the first few weeks—visible results might be minimal, but strength improvements are typically noticeable. If you’re lifting heavier weights, performing more reps, or recovering faster between workouts, these are all positive indicators that your recomp approach is on the right track, even if the mirror doesn’t yet show big changes.
“Thanks for your comment. I definitely want to stick with recomp! I definitely don’t expect immediate changes but I was worried with my mid-section looking more bloated than it usually does.”
— u/happy-hygge (OP)
It’s natural to feel discouraged when you look in the mirror and see little or no difference in the early stages. Some people also experience temporary bloating or water retention due to changes in diet and exercise routines. Maintaining realistic expectations about the timeline—and understanding that muscle gain and fat loss both take time—helps prevent premature frustration.
“To see fat loss, doing CICO [calories in, calories out] really helps.”
— u/moonrox1992
No matter which approach you take—recomp, bulk-and-cut, or anything in between—understanding your calorie balance is key. Some people thrive on strict CICO counting; others prefer more intuitive portion control. But in all cases, consistent dietary habits support the recomposition process.
“Bulk and cut is faster but it does require some willpower and discipline because it involves big changes in calories intake.”
— Reddit user
A traditional bulk-and-cut strategy can give you results more quickly because you focus singularly on each goal—first maximizing muscle gain (bulk) and then reducing body fat (cut). However, if you dislike quick weight fluctuations or want to avoid the “puffy” feeling of a bulk, you may find recomp more appealing. Ultimately, both methods work; it’s a matter of what best fits your lifestyle, mindset, and schedule.
“Recomposition is not for everyone… it can take up to a year to see any noticeable difference. You might get frustrated… cico is the only proven way to lose fat on the body…”
— [deleted]
One challenge with recomp is the slower progress compared to a dedicated bulk or cut. This can lead to impatience or feeling like you’re “spinning your wheels.” If you’re prone to discouragement when you don’t see fast results, a faster approach like bulk-and-cut might be more motivating. If, on the other hand, you appreciate steady, methodical progress, recomp is a valid choice.
Body recomposition typically takes longer than most people initially assume. It’s not uncommon for noticeable visual changes to take 6 months or more, with truly transformative “wow” moments happening closer to the one-year mark—or beyond. However, the slow and steady pace can help reinforce sustainable habits, making it easier to maintain your results in the long run.
If you choose to pursue a recomp approach, remember these key points:
By understanding the realistic timeline of body recomposition—gleaned from those who have already experienced it—you can maintain a healthier mindset, set manageable expectations, and ultimately achieve the fitness goals you’ve set for yourself. As one Reddit user said, sticking to it and consistently applying the principles will “yield results”—they just take time.