Sample · Strength & Recomposition · 16-week block

Welcome back. Keep moving.

A 16-week strength and recomposition block — four lifting days plus easy conditioning and recovery. The aim: build lean muscle, sharpen conditioning, and move well, with a plan you can actually keep. The Today button always lands on today’s session.

This is a sample plan. A real Elite Metabolix build is tailored to your schedule, training history, and goals. Apply to work with us →
● Daily check-in · 30 seconds
How did today go?
Todaylift / cardio / rest
Energytap 1–10
Sleephrs + quality
Nutritionon plan?
Training done?done / mod / no
Energy, sleep, and adherence are the levers that move this plan — logging them daily is what sharpens your weekly tune-up. Your data is private. We never sell it, ever.
The Plan · Week by Week

16 weeks of compounding.

Four lifting days — Lower, Push, Pull, and a Full-body session — plus easy Zone 2 conditioning and a recovery day. Loads progress every ~4 weeks, with planned lighter weeks so the work sticks. Tap a week, then any day.

Nutrition · The reasoning

Eating to build and recover.

Recomposition runs on three simple levers: eat enough to fuel the work, get enough quality protein, and build meals from mostly whole foods. General guidance is below — your exact numbers, any supplements, and anything medical stay with your own physician or registered dietitian.

Fuel

Eat enough to build

Recomposition needs energy, not a crash diet. A slight surplus supports muscle gain; a slight deficit leans you out. Extreme restriction stalls progress and costs lean mass — so intake stays sensible and steady.

Protein

Enough, spread out

Aim for roughly 1.6–2.2 g/kg per day for active adults, split across 3–4 meals. Even spacing keeps muscle protein synthesis switched on more of the day than one big serving would.

Quality

Whole foods first

Lean toward minimally processed foods — plenty of plants and fiber, quality protein, and mostly unsaturated fats. Cluster more of your carbohydrate around training, where the body puts it to work.

General targets (ranges, not prescriptions)

Protein
~1.6–2.2g/kg · spread evenly
Calories
to goalslight surplus to build
Fat
unsat.olive oil, nuts, fish
Fiber
30–40grams · daily

Carbohydrate, by day type

Lifting dayshigher — most carbs around the training window
Easy cardio daysmoderate
Rest dayslower — let protein and healthy fats lead

Carbohydrate is most useful around training; protein stays steady every day. These are general starting points — adjust to how you look, feel, and perform.

Simple swaps

  • Large refined-grain portions → smaller portion + veg or whole grain
  • Fried / heavily processed sides → roasted, grilled, or fresh
  • Cooking fats → extra-virgin olive or avocado oil
  • Sugary drinks → water, unsweetened coffee/tea
  • Packaged snacks → nuts, Greek yogurt, fruit
  • Low-protein meals → add eggs, fish, chicken, tofu, or legumes

Low-friction prep

  • Batch a proteinCook a big tray of chicken, ground turkey, or tofu on an off day so weekday meals are just assembly.
  • Keep easy wins stockedGreek yogurt, eggs, fruit, nuts, and a shake option — so a busy day is not a willpower test.
  • Build a default plateA palm of protein, a fist of carbs, a thumb of fats, and vegetables — scale up or down to your goal.
Quick reference · around your training

Around your training day

  • Protein, evenly spreadAim for a solid dose of protein at each of 3–4 meals rather than one big serving — it keeps the muscle-building signal switched on across the day.
  • Fuel the sessionA mix of protein and carbohydrate 1–3 hours before training gives steadier energy and a better session.
  • Refuel afterProtein plus some carbohydrate after a hard lift supports recovery and tomorrow’s training.
  • Hydration & sleepDrink to thirst across the day and protect your sleep — recovery is where training turns into progress.
✦

Where coaching stops and medicine begins.

This plan covers training, nutrition, and recovery only. Lab work, screening, supplements, and any medication are not part of it — bring those to your physician or registered dietitian. If a provider’s guidance and this plan ever differ, theirs wins.

✎ Request a tweak
Train smart

A few rules that keep this productive.

None of this is complicated — it is the basics that keep training safe and sustainable over months, not weeks.

  • Get cleared firstNew to training, coming back after a long break, or living with any health condition, injury, or pregnancy? Check with your physician before you start — that clearance is step one.
  • Technique before loadGroove clean form at a manageable weight before chasing numbers. Good positions are what let you keep training injury-free.
  • Progress graduallyAdd load or reps in small steps (the 2-for-2 rule). Most setbacks come from adding too much, too fast.
  • Leave a rep or two in the tankWorking at RIR 1–2 builds muscle without grinding to failure every set. Back off further on the lighter weeks.
  • Warm up, then workA few easy minutes and a couple of ramp sets on the first lift beats jumping into heavy work cold.
  • Stop signsChest pain, dizziness, unusual shortness of breath, or sharp joint pain — stop and get checked. Pain is information, not something to push through.
Workouts · Tap any exercise

The training, the safe way.

Lower, Push, Pull, and Full-body sessions across the week. Most sets sit in the 8–12 rep range at RIR 1–2 — hard but never grinding — with controlled tempo. Tap any exercise for sets, a tempo animation, form cues, and a demo.

Evidence · the approach

What this is built on.

The training and nutrition reasoning here comes from established exercise-science and public-health guidance. None of this is medical advice — it is the thinking behind a coaching plan.

Physical Activity Guidelines for Americans, 2nd ed. U.S. Department of Health & Human Services, 2018 — the national baseline for aerobic + muscle-strengthening activity.
ACSM’s Guidelines for Exercise Testing and Prescription. American College of Sports Medicine — standard reference for training dose, progression, and recovery.
Resistance training & health. American Heart Association scientific statements on resistance exercise for general cardiovascular and metabolic health.
Protein & muscle protein synthesis. Established sport-nutrition literature on total protein and spreading it across meals to support muscle.

General references behind the coaching approach — not medical guidance. For anything specific to your health, your physician or registered dietitian is the right source.