Body recomposition—losing fat while building muscle simultaneously—sounds like fitness alchemy, but it’s entirely achievable with the right approach.
Fitness coach Justin has laid out a progressive 30-60-90 day protocol that starts simple and builds complexity as habits solidify.
His framework ditches obsessive macro tracking in favor of sustainable guidelines that actually work for CrossFit athletes and functional fitness enthusiasts.
Here’s exactly how to transform your physique in three months without losing your sanity.
Jump to:
Days 1-30: Building Your Foundation
The first month focuses on three non-negotiable habits that create momentum without overwhelming newcomers to body recomposition.
Nail Your Protein Target
Protein becomes priority number one—even on weekends when discipline typically crumbles.
Calculate your daily range by multiplying body weight by 0.8 and 1.0. A 150-pound person needs between 120-150 grams daily, every single day.
Yes, I said it, even on the weekends.
This consistency separates people who transform their bodies from those who spin their wheels indefinitely.
Add Creatine Immediately
Five grams of creatine daily represents the most researched supplement in sports science, with overwhelming evidence supporting its effectiveness.
Taking 5 grams of creatine every day is literally going to change your life, your body composition, your energy, and your performance.
Mix it into post-workout shakes for convenience. Ignore fearmongering about water retention—creatine enhances muscle fullness, not bloating.
Follow the 2+2 Rule
Justin’s signature consistency framework prevents minor slip-ups from becoming complete derailments.
Never miss two workouts consecutively. Life happens—kids get sick, work explodes, motivation vanishes. Hit the next session regardless.
Never have two suboptimal meals back-to-back. Friday pizza with family? Perfectly fine. Saturday brunch with bottomless mimosas? That’s where progress dies.
Instead, get right back on track with your next meal. That ensures that you don’t have two bad meals in a row, improving your consistency.
Days 31-60: Strategic Nutrient Timing
Month two introduces timing protocols that amplify results once foundational habits become automatic.
Reverse Intermittent Fasting
Traditional intermittent fasting backfires for muscle-building goals by making protein targets nearly impossible to hit within compressed feeding windows.
Justin advocates the opposite approach: frontload 40-60 grams of protein at breakfast.
Whenever you hit your protein goal early in the morning and hit a lot of protein in the morning, you almost guarantee that you’re going to hit your protein goal by the end of the day.
This “protein maxing” strategy creates psychological momentum while distributing muscle protein synthesis stimulation throughout the day.
Dial In Carbohydrate Intake
Too few carbs crush workout performance. Excessive amounts spill into fat storage when activity doesn’t justify intake.
For athletes training four to five sessions weekly, multiply body weight by 1.5 to determine daily carbohydrate grams.
A 200-pound athlete needs approximately 300 grams daily as a baseline. Adjust based on training volume, intensity, and individual response.
Days 61-90: Advanced Optimization
The final month adds precision for people already demonstrating consistency with earlier phases.
Calculate Fat Requirements
Dietary fat supports hormone production, vitamin absorption, and satiety without requiring complex calculations.
Simply divide body weight in half. A 150-pound person consumes 75 grams daily, providing adequate essential fatty acids without excessive calories.
Time Carbohydrates Around Training
Carbohydrate timing dramatically impacts workout quality and recovery speed.
Consume 60% of daily carbohydrates in the training window: 45 minutes pre-workout, during sessions (intra-workout beverages like Gatorade), and post-workout meals.
You’re going to feel so fueled and so recovered from your workouts. You’re going to be thanking me later.
This strategic distribution ensures glycogen availability when muscles need fuel most while preventing unnecessary fat storage during sedentary periods.
Cycle Based on Menstrual Phases (Women)
Female hormonal fluctuations create distinct metabolic environments throughout the menstrual cycle that smart nutrition can leverage.
Luteal phase advantages: Enhanced carbohydrate utilization makes this the ideal time to push strength gains. Increase carbs from 1.5× to 1.75× body weight.
Follicular phase challenges: Hormonal shifts trigger intense cravings that, when suppressed completely, often lead to binge eating.
Sometimes you have to give into the cravings. When you have and sit down to have a meal and you want a little bit more, add it in.
Strategic satisfaction prevents the deprivation-binge cycle that destroys progress. If binges occur, immediately apply the 2+2 rule to minimize damage.
Why Progression Matters
Justin emphasizes that attempting advanced strategies without mastering foundational habits guarantees failure.
Jumping directly to day-90 protocols adds complexity without the consistency required to execute them properly. Results demand progressive skill-building, not shortcuts.
This phased approach works because it builds sustainable habits incrementally rather than overwhelming people with excessive tracking and restriction.
Implementation Keys
Several principles underpin successful execution across all phases:
- Consistency trumps perfection: The 2+2 rule acknowledges reality while preventing complete abandonment
- Strategic supplementation: Creatine provides measurable benefits without exotic ingredients or questionable claims
- Individualization matters: Baseline calculations provide starting points that require adjustment based on personal response
- Timing enhances results: When nutrients arrive matters almost as much as total amounts
- Hormonal awareness: Female athletes gain competitive advantages by working with biological rhythms rather than against them
Beyond the 90 Days
Body recomposition represents a marathon, not a sprint. These three months establish frameworks that continue delivering results long after the initial period ends.
The progression from simple protein targets to sophisticated nutrient timing creates competence and confidence. Most importantly, these strategies remain sustainable—no meal weighing, no food anxiety, no social isolation.
For CrossFit athletes and functional fitness enthusiasts tired of spinning wheels despite brutal training sessions, this systematic approach finally aligns nutrition with performance demands.
Start with month one. Master those three habits completely before progressing. The foundation determines everything that follows.
