9h • General discussion
12 Week Recomposition System Phase 1 Results
A few weeks back, Travis posted the framework of a 12 week body recomposition workout program. I followed this program for 12 weeks from January 5th to April 3rd. I recorded my progress in chatgpt, and below is a summary of my 12 week results.
12 weeks of structured training, performance tracking, and dialing in recovery + nutrition.
No shortcuts—just consistent execution.
Starting point → Now:
Body Composition
- Bodyweight: ~209.5 → 213.5 lbs (+4 lbs)
- Skeletal muscle mass: ~102 → 104.9 lbs (+~3 lbs muscle)
- Body fat %: ~15.6 → 15.0 (slight improvement)
Strength Progression
Upper Body:
- Machine chest press: 185 → 240 lbs (for similar reps)
- Incline press: 100 → 155 lbs
- Lat pulldown: 125 → 165 lbs
- Cable row: 165 → 240 lbs
- Overhead press: 90 → 130 lbs
Bodyweight strength:
- Pull-ups: 8 → 13
- Dips: 7 → 24
Lower Body:
- Squat machine: 240 → 400 lbs (maxed out)
- Leg press: 405 → 585 lbs
- Deadlift: 225 × 8 → 275 × 8 (controlled progression)
- Hamstring curl: 120 → 160 lbs
This wasn’t a bulk.
This was a controlled recomposition:
- Added muscle
- Maintained body fat
- Improved performance across every major pattern
What made the difference:
- Structured programming (2 hard sets, progression-driven)
- Training with intent instead of just accumulating volume
- Fixing nutrition (I was under-eating carbs early on)
- Managing intensity instead of chasing it
I also ran CJC-1295 + Ipamorelin (Mon–Fri) for the first 10 weeks.
No exaggerated claims—but in context, it likely supported:
- recovery
- sleep quality
- ability to sustain output
That said, the foundation was still: training, nutrition, and consistency.
Big takeaway:
You don’t need extreme protocols to make progress. You need alignment—training, nutrition, and recovery working together.
Phase 1 built the base:
- strength
- muscle
- work capacity
Phase 2 is about refinement:
- leaning toward ~12% body fat
- bringing up upper body development
- maintaining performance while improving efficiency
The goal isn’t just aesthetics.
It’s building a system that supports: performance, recovery, and long-term health.
Appreciate Travis for the structure and guidance.
This is just the beginning.
1
2 comments
12 Week Recomposition System Phase 1 Results
skool.com/bioopt
For adults 35+ ready to build muscle, burn fat, and optimize hormones. Aging is inevitable. Decline isn’t. Train smarter. Optimize everything.
Leaderboard (30-day)
1
+3
2
+3
3
+3
4
+2
5
+2
Powered by