RECOMP METHOD

YOUR GUIDE TO BUILD LEAN MUSCLE, BURN

STUBBORN FAT, AND TRANSFORM YOUR LIFE

www.thestronggirlsco.com
 0 1 MEET YOUR TRAINER

02 RECOMPOSITION BASICS

03 NUTRITION 101

04 4 DAY WORKOUT PLAN

05 TRAINING 101

06 RECOMP TIMELINE

07 EXERCISE PLAN

08 SUCCESS STORIES

TABLE OF CONTENTS
 Jordan is the head coach and CEO of
ABOUT ME the Strong Girls Co LLC, a premier
women's fitness coaching company
based. Our mission is to redefine the
narrative of women’s fitness and
impact the industry by showing that
strong is feminine, powerful, and
confident. Jordan is a recomposition
specialist and has helped transform
over 500 women through strength
training, flexible dieting, and the
body recomposition process.

www.thestronggirlsco.com jordan@stronggirlsquad.co @jordanbyrdfit

RECOMP
BASICS
What is the body recomposition and why is
it SO important? For many women, fitness
revolves around traditional "diet" advice:
move more, eat less, lose weight. But body
recomposition is special because it's the
only method that challenges that ideology-
and allows you to eat MORE while still
seeing fat loss and weight loss. Because of
this, many women are finding it more and
more sustainable to keep up with long
term, and are not only transforming their
bodies, but keeping them that way!

TYPICAL RESULT

More Strength. Because recomposition is

focused on building muscle and strength
training, you'll find yourself stronger in daily
life.
Less Fat. Building muscle is the secret sauce
to sustainable fat loss.
Sustainable Progress. No longer are you
spending your week restricting yourself just
to fall off track on the weekends. Flexible
nutrition means there are no "bad foods" and
leads to more sustainable results.
 RECOMP
BASICS
(CONT.)
THE MAIN IDEA
If you've ever spent hours running on the treadmill
all week, just to feel exhausted and fall off track
the next week- you're a prime example of why
recomposition is necessary. Body recomposition
is taking the idea away from "burn calories to burn
fat" to "build muscle to burn fat".

Building muscle is an essential aspect of the

recomposition process. But this doesn't mean
weight gain- especially if we're doing it correctly.

Imagine your body maintains its mass at 2000

units of energy each day (calories). This means
that the total amount of fat, muscle, and water in
your body requires 2000 calories to stay exactly
the same each day. But what happens if we start
to focus on weight training and putting overload
on our muscles- causing a stimulus to build
muscle?

Your body can't ADD more mass without more

calories. But it can use the calories you're already
consuming to create muscle. Think of it as a
balance scale - if we add muscle, something else
must be removed to maintain the same "mass". In
this case, your body is burning / removing fat as
you BUILD muscle!
RECOMP
BASICS
WHAT ABOUT WEIGHT LOSS?
(CONT). As you build muscle and lose fat
using the same calorie intake,
your bodyweight is the same. This
is what's called your
"maintenance phase" where you
consume your "maintenance
calorie" intake.

But what if you have a lot of

weight to lose- can you still focus
on body recomposition?

The answer is YES: in any

situation, focusing on building
muscle will allow you to burn fat
more easily, stay more consistent
and regulate your hormones and
appetite as you lose weight.

MAINTENANCE VS WEIGHT LOSS

If you have a significant amount of body weight to lose, you'll want to
start the recomposition process is a calorie deficit. The process is the
same, except you're eating 200-500 calories less per day.
NUTRITION
101
CALORIE INTAKE
To build muscle and lose fat at the same time,
we want to use what's called your
maintenance calorie measurement. This is the
amount of calories (or energy) it takes for your
body to stay the same weight. To find out this
measurement, we have 2 options:

1. TDEE CALCULATOR
Use a TDEE equation calculator on the internet
to find your maintenance calories. Your TDEE
is your total daily energy expenditure. This is
the quickest method although not the most
accurate.

2. TRACK YOUR INTAKE

Track your food intake with a calorie tracking app

for around 2 weeks. At the end of the two weeks
add up all of the daily calorie amounts and divide
by the number of days to find the average
amount you're eating per day. That's what
equates to around your maintenance calories if
you are currently staying the same weight..

Once you’ve figured out your maintenance

calories, you’re going to want to reach that target
daily.
 NUTRITION
102
PROTEIN INTAKE
In addition to eating at maintenance
calories, you’re going to want to increase
your protein intake to about 30% of your
total daily calories. For most women this
is 100 g of protein a day or above. By
ensuring that at least three of your meals
have 30 grams of protein or more, you’ll be
setting yourself up to hit your protein goals
relatively easily.

Eating a high protein diet allows you to stay

full and satiated longer, while promoting
muscle maintenance and fat loss. The more
muscle you maintain and build, the more fat you'll
lose.

FLEXIBLE DIETING
Now that you have your calculated calorie and
protein goals, it's time to start hitting them daily! I
recommend a food tracking app like MyFitnessPal.
Once you've started tracking your food, you'll
start realizing that there are some foods you eat
that will help you reach those goals easier, and
some foods that make it more challenging. The
goal with flexible dieting and recomposition is to
remember that all foods fit- there's no bad foods!
Making sure you're including fun foods like nights
out, a sweet treat, or your favorite coffee into your
calorie goal will make this journey more
sustainable for you.
 EXAMPLE DAY OF "FLEXIBLE DIETING"
AT MAINTAINENCE
FOODS TOTAL CAL

2 eggs 126
egg whites (1 cup) 126
MEAL 1

grande shaken espresso 100

banana 105
457

Chick Fil A grilled nuggets (12) 200

small waffle fries 310
MEAL 2

Chick Fil A sauce (1) 140

650

cooked salmon (6 oz) 350

roasted sweet potato (135) 135
MEAL 3

broccoli (1 cup) 30
515

greek yogurt (1 cup) 191

SNACKS

snickers bites (8 pieces) 80

271

** You'll notice there's a lot of options for "fast 1923 calories

food", snack foods, and fun foods as well as whole
TOTALS

151 g protein
foods and "low calorie dense" foods. You can eat
how you'd prefer, this is an example on how to
make all your favorites fit!
TRAINING 101
TRAINING BASICS
You should make sure to train your whole body throughout the week for equal
muscle balance. During training, you should focus on RPE - aka, rate of
perceived exertion. This is the difficulty or effort level you are training with in
each of your sessions. Each exercise should be taken to an RPE of 8/10, meaning
you are within 1-2 repetitions of muscle failure with each set. Training hard will
ensure you’re actually maintaining your muscle mass and building muscle and
losing fat.

PROGRESSIVE OVERLOAD
To continue building muscle, you'll need to put your muscles under increased
stress week after week. A simple way to do this is to increase the amount of
weight you're lifting from week to week. For example, if you did an exercise last
week for 8 reps with 10lb dumbbells, you might try to increase the weight to
12lbs the following week. If you can't hit the same amount of reps, stay at a
lighter weight and focus on improving your strength and form until you can
progress.
RECOMP
TIMELINE

0 1 MONTH ONE
This is the "maintenance phase". Focusing
on muscle building, increasing your protein
intake, and maintaining your calorie intake
are priorities here.

02 MONTH TWO
Depending on your goals, you may choose
to enter a calorie deficit in month two to
speed up fat loss.

03 MONTH THREE
You should be seeing significant progress
from month one. Clothes fitting looser,
stronger lifts, and less body fat. If weight
loss is your goal, aiming for 1lb a week.

04 MONTH 4
This is around the completion of the initial
recomposition phase. Some people may
stay in recomp longer, but at this point you
may choose to enter a "fat loss" or "muscle
building" phase.
 4 DAY PLAN
MONDAY - LEG DAY SETS REPS

1. Squats (dumbbell or barbell) 4 10, 8, 8, 6

2. Reverse Lunges 3 8, 8, 6
3. Romanian Deadlift 3 10
4. Hip Thrust 2 8
5. Walking Lunges 4 10

TUESDAY- PUSH DAY SETS REPS

1. Bench Press (dumbell or barbell) 4 10

2. Push-ups 3 10
3. Lateral Raise 4 12
4. Tricep Pushdowns 4 12
5. Bent Over Double Arm Tricep Kickbacks 4 8

THURSDAY - PULL DAY SETS REPS

1. Lat Pull Down 4 10, 8, 8, 6

2. Chest Supported Row 3 8, 8, 6
3. Reverse Dumbbell Fly 3 10
4. Cable Rope Bicep Curls 2 8
5. Assisted Pull Up 2 AMRAP

FRIDAY- FULL BODY SETS REPS

1. Weighted Walking Lunges 4 10, 8, 8, 6

2. Decline Bench Press 3 10
3. Kettlebell Deadlift 4 12
4. Gorilla Row 3 8
5. Strict Overhead Press 4 8
 CLIENT PROGRESS
Curious if recomposition is right for you? Check out a few of our client
transformations out of 100s using the Recomp Method.
 CLIENT PROGRESS
Curious if recomposition is right for you? Check out a few of our client
transformations out of 100s using the Recomp Method.
 GET REAL RESULTS
For more information on topics such as cutting phases, bulking phases, mini-cuts,
body recomposition, and which process is right for you and your goals, apply here
for our Metabolic Recomp Method.

The Metabolic Recomp Method is our fully customized 1-1 coaching program.
Because it’s completely unique to each individual, spots are increasingly limited.
Only women who are committed to changing their lives and willing to invest time,
energy and finances will be considered.

Cardio workouts and quick fix diets don’t work. At least not long term. In the MRM,
we’re focused on “recomping” your body- building muscle, burning stubborn fat
and teaching your metabolism to do the work for you... So you can transform
your body and sustain your results.

RECOMP METHOD

» Custom nutrition coaching

» Individualized training program
» Daily text access to me
» Biweekly progress checks
» Group Zoom coaching call
» FB group accountability
challenges
» Lifestyle and habit coaching
» Exclusive Strong Girl Squad app

LEARN MORE
 WORKOUT LOG
Date: / / Total Workout Time:

EXERCISE WEIGHT SETS, REPS

Notes:
 PROGRESS TRACKER
Starting Date: / / Ending Date: / /

SIZING GOAL START END

Weight

BMI

Chest

Arms

Waist

Hips

Thighs

Calves

NOTES MOTIVATION
 WEEKLY PLANNER
Starting Date: / / Ending Date: / /
MON

FITNESS GOAL
TUE
WEN
THU

MOTIVATION
FRI
SAT
SUN
 MONTHLY PLANNER
The month of: Year:

SUN MON TUE WED THU FRI SAT

notes: Motivation:
WEIGHT LOSS TRACKER
Target weight loss: Starting Date: / /

Date Weight Gain Loss Notes