THE SHORT ANSWER

6 months for a full recomposition cycle.

Not 6 weeks. Not 3 months. 6 months.

That's how long it takes to build lean mass, burn fat mass, and transform your body composition—if you do it right.

Here's the breakdown: what happens each month, why most people quit, and how to actually finish what you start.

CAN YOU LOSE FAT AND GAIN MUSCLE AT THE SAME TIME?

Yes. It's called body recomposition.

Here's the simple version:

You ARE your lean mass (LM). That's muscle, bone, organs.
You HAVE fat mass (FM). That's storage.

The goal:

• LM ↑ (Increase what you ARE)
• FM ↓ (Decrease what you HAVE)

How:

• STRENGTH training + Protein → Build LM
• ENERGY training + Calorie deficit → Burn FM
• Do both simultaneously → Body recomposition

That's it. Not magic. Just systematic execution over time.

Learn more about the COMP Method →

WHAT 6 MONTHS ACTUALLY LOOKS LIKE

6 months sounds long. But it's not one massive goal. It's 6 stages.

LEARN → STFU → LOCK IN → COMP CHECK → RUN IT BACK → THE CHOICE = 6 MONTH RECOMP

During your recomp, you'll move through these stages:

STAGE 1: LEARN

You'll take about 2-3 weeks to learn the basics. Calories, macros, deficits - all the "fun stuff" you need to make real changes.

• Learn how to track your food (we use Cronometer)
• Get your COMP Card (6-month body composition projection)
• Build the habit: show up 4X/week, train all 3 Powers

Milestone: You know the system. Foundation built.

STAGE 2: STFU

Same meals. 21 days straight. No variety. Just focus.

• Track ALL 7 days (weekends included - that's the key)
• Push through Week 2 (scale stalls, you keep going)
• Week 3 breakthrough (trend emerges, you see it working)

Milestone: You proved you CAN execute.

STAGE 3: LOCK IN

This is the hard part. The real work. 12 weeks of sustained execution.

• You built momentum in 21 days. Now you have to SUSTAIN it week to week.
• Life will hit (stress, travel, family, work chaos). You have to stay locked in anyway.
• We can ALL do something for 3 weeks. But then life hits and we quit. This is the level that separates you. LOCK IN.

Milestone: You made it through the gauntlet. You didn't quit when it got hard.

STAGE 4: COMP CHECK

Take a breath. Assess progress. Reset mentally.

• COMP Check (measure LM ↑ FM ↓ so far)
• 1-week diet break (eat at maintenance, recover)
• Decide: finish what you started or stop here?

Milestone: Halfway done. Most commit to finishing.

STAGE 5: RUN IT BACK

Same system. Deeper execution. You know your body now. 12 more weeks.

• Chase new PRs (you're stronger, push harder)
• Refine what works (dial in nutrition, training, recovery)
• Full recomposition visible (LM ↑ FM ↓ undeniable)

Milestone: 6 months complete. Full COMP cycle done.

STAGE 6: THE CHOICE

You did it. 6 months. Full body recomposition.

We'll evaluate your results (COMP Card, measurements, photos). Then you have THE CHOICE:

• RECOMP - Run another cycle (keep building)
• MAINTAIN - Hold what you built
• REPEAT - Start fresh (new goals)
• FALL OFF - Stop training (rare after getting here)

Most people? They keep going. Because now they understand: YOU CAN.

That's the roadmap. 6 stages in a row. 6 months. Full recomposition. 🧠

THE MATH & PHYSIOLOGY

Here's why 6 months isn't arbitrary. It's based on how your body actually works.

Realistic Body Recomposition Rates

Muscle Gain:

• Beginners (untrained): 1-2 lbs/month lean mass
• Intermediate: 0.5-1 lb/month lean mass
• Women: roughly 50% of male rates

Fat Loss:

• Sustainable deficit: 0.5-1% body weight per week
• 150 lb person: 0.75-1.5 lbs/week = 3-6 lbs/month
• 180 lb person: 1-1.8 lbs/week = 4-7 lbs/month

Net Result Over 6 Months (Beginner/Intermediate)

• Gain: 3-8 lbs lean mass
• Lose: 15-30 lbs fat mass
• Total recomposition: 18-38 lb body composition shift

That's not small. That's a complete transformation.

But it takes 6 months. Because muscle builds slowly. Fat burns systematically. There's no shortcut.

RESEARCH-BACKED:

These numbers aren't arbitrary—they're based on peer-reviewed studies:

• Body recomposition is possible: Even trained individuals can gain muscle while losing fat with resistance training + adequate protein (Barakat et al., 2020, Strength & Conditioning Journal)
• Muscle gain rates: Beginners gain 1-2 lbs lean mass/month; intermediates 0.5-1 lb/month with progressive resistance training
• Sustainable fat loss: 0.5-1% body weight per week preserves muscle mass (Garthe et al., 2011, Int J Sport Nutr Exerc Metab)
• Week 1 water weight: Glycogen depletion releases 3-4g water per 1g glycogen, explaining rapid initial weight loss (Kreitzman et al., 1992, Am J Clin Nutr)

View full research citations

WHY MOST PEOPLE QUIT (AND WHEN)

Week 2. That's when.

Not because it doesn't work. Because they don't understand what's happening.

Here's What Actually Happens in 21 Days

Week 1: Water Weight Drops

Your body dumps 3-5+ lbs of water weight as glycogen (stored carbs) gets used up. The scale drops fast. Feels great.

But it's not fat yet. It's just water.

Week 2: THE STALL

Water weight is gone. Fat loss started Day 1, but now daily fluctuations (±2-3 lbs from salt/hydration/food timing) mask the consistent downward trend. Noise looks like stalling.

You think nothing is working.

This is when people quit.

Week 3: The Breakthrough

Enough data points exist to see the trend. The daily noise becomes obvious for what it is: noise.

Fat loss becomes consistent and visible. You realize the plan was working the whole time.

Diana Almost Quit in Week 2

She was stuck at 189 for months. Training consistently. Eating clean Monday-Friday. Blowing it on weekends.

Week 2 of the comeback felt the same. Scale wasn't moving. Frustration building.

But she pushed through.

Week 3: 189 → 173 lbs

Not just 16 pounds lighter. Way stronger. Running for the first time in her life. Body composition completely different.

"Stronger, stronger, way stronger."

Your deficit works from Day 1. What takes 2-3 weeks is seeing the signal above the noise.

Read Diana's full transformation story →

WHAT YOU NEED FOR RECOMPOSITION

Body recomposition isn't complicated. But it requires all the pieces.

Training:

• 4X/week minimum (STRENGTH + ENERGY + ABILITY sessions)
• Progressive overload (lift heavier, move faster over time)
• Consistency (every week, not just "when you feel like it")

Nutrition:

• Calorie deficit (eat less than you burn)
• Protein target (80g minimum for women, 100g+ for men)
• Track ALL 7 days (weekends count—that's where most people blow it)

Recovery:

• Sleep (7-9 hours, non-negotiable)
• Water (hydration affects performance and how you feel in deficit)

Mindset:

• Mental resilience (Week 2 will test you—push through)
• Long-term vision (6 months, not 6 weeks)
• Understand leads vs lags (your actions lead, results follow)

Learn the @DRXVELIFE mindset principles →

You need all of it. Not just one or two pieces.

THE DRXVE METHOD - HOW WE PROGRAM RECOMPOSITION

We built two methods to deliver body recomposition systematically:

MACHINE Training Method - Builds All 3 Powers

• STRENGTH Sessions → Build lean mass (LM ↑)
• ENERGY Sessions → Burn fat mass (FM ↓)
• ABILITY Sessions → Stay consistent (recovery + weak spot work)

Train 4X/week. Progressive overload every session. CPPP guaranteed.

COMP Nutrition Method - Changes How You See Food

• Track LM ↑ FM ↓ (not just scale weight)
• Build meals like Chipotle bowls (simple, repeatable structure)
• Get quick EAT Plans to help you hit your goals wherever you go - popular places, COMP Bowls, easy recipes
• Track ALL 7 days (weekends are the key most people miss)

Together? That's the complete system for recomposition.

Not random workouts. Not guessing what to eat. Systematic progression. Every session. Every week. Every season.

REAL CLIENT EXAMPLES

Diana - 12 Weeks

Started: 189 lbs, 36% body fat, XL pants, zero athletic ability
Stuck: Training 4X/week, eating clean M-F, blowing it weekends
Changed: Tracked ALL 7 days, STFU for 21 days, locked in for 12 weeks

Result:

• 189 → 169 lbs (20 lbs down)
• XL → Medium (pants AND shirt)
• Zero athletic ability → Running faster than ever
• Weaker at 167 previously → STRONGER at 169 now

"Nutrition and just being consistent. A win is a win, I'm going to keep going."

Read Diana's full story →

Liz - 1 Year Total (7 Months with DRXVE)

Started on her own: 298 lbs, never lifted before, zero athletic ability
Joined DRXVE: After losing initial weight, joined UNLIMITED program to finish what she started
Changed: Trained 5X/week at 6AM, tracked macros daily, learned to lift from scratch

Result:

• 298 → 198 lbs (100 lbs down in 1 year total)
• Lost initial weight on her own, finished the transformation with DRXVE
• Invited 3 friends who now train
• Hypes up the squad
• Built confidence she didn't know she had

"Since joining the STRENGTH program, I've noticed a huge improvement in my overall strength, confidence, and consistency. Definitely one of the best decisions I've made for myself!"

Read Liz's story →

Jay Bice - 2+ Years (Best Shape at 57)

Started: 207 lbs, just lost his wife, couldn't do 1 pullup, lowest point in his life
Changed: Best friend dragged him to The Savage Lands, clocked in 5X/week for 2+ years

Result:

• 210 lb bench press
• 8 pullups
• Six-pack abs
• Getting married in a few weeks
• Best shape of his life at 57

"I'm 57 years old, in the best shape of my life, and stronger than I've ever been. More importantly, I feel amazing—physically, mentally, and emotionally."

Read Jay's story →

These aren't special cases. They're people who showed up, followed the system, and didn't quit.

6 months isn't magic. It's just enough time for the work to compound.

START YOUR 6-MONTH CYCLE

You know the timeline. You know what it takes. You know it works.

Now you just have to start.

Option 1: GO30

30 days unlimited. Experience both methods. See how the system works.

What you get:

• Full MACHINE Training Method (STRENGTH + ENERGY + ABILITY)
• Complete COMP Nutrition Method (education + tracking + COMP Card)
• One @DRXVELIFE shirt (fits now)
• All onboarding + coaching

$197 for 30 days

(Your second shirt—goal shirt 1-2 sizes down—comes when you lock into COMP and complete STFU 21 days)

CLOCK IN FOR GO30 →

Option 2: 12 Weeks (Commit to the Cycle)

Skip the 30-day intro. Jump straight into the 21:12 TRANSFORMATION for 12 WEEKS

What you get:

• Everything in GO30
• 12 weeks of systematic progression
• COMP Check at Month 3
• Community doing this with you

$897 (12 weeks, pay in full)

After 12 weeks, run it back for another 12. That's the full 6 MONTH RECOMP.

CLOCK IN FOR 12 WEEKS →

Option 3: 6-Month RECOMP

Commit to the complete 6 MONTH RECOMP cycle upfront.

What you get:

• Everything above
• Full 6-month COMP cycle
• Save $347 (pay for 5 months, train for 6)
• 3-day money-back guarantee, then non-refundable

$1,735 (6 months, pay in full)

This is the play. 6 months. Full transformation. No guessing.

COMMIT TO 6 MONTHS →

Not Ready to Commit Yet?

FREE Saturday COMP Class - Every Saturday 11:30AM

Come learn how the COMP Method works. See the facility. Meet Coach. Decide if this is your fit.

No pitch. No pressure. Just education.

BOOK YOUR FREE SESSION →

Questions? Text: 832-979-9738

THE REALITY

Body recomposition takes 6 months.

Not because we say so. Because that's how your body works.

Muscle builds slowly. Fat burns systematically. There's no shortcut.

But here's what you get in 6 months:

• LM ↑ (build what you ARE)
• FM ↓ (lose what you HAVE)
• Strength you didn't know you had
• Confidence that comes from proving you CAN
• A body that works for you, not against you

Diana did it. Liz did it. Jay did it.

You can too.

The door is open. The system works. The only question is: will you start?

FOR BODY. FOR FAMILY. FOR LIFE. WE TRAIN.

THE SAVAGE LANDS 🌴

DRXVE 

RESEARCH REFERENCES

The claims on this page are backed by peer-reviewed scientific research:

Body Recomposition Studies

1. Barakat C, Pearson J, Escalante G, Campbell B, De Souza EO. Body Recomposition: Can Trained Individuals Build Muscle and Lose Fat at the Same Time? Strength Cond J. 2020;42(5):7-21. https://journals.lww.com/nsca-scj/fulltext/2020/10000/body_recomposition__can_trained_individuals_build.3.aspx
2. Longland TM, Oikawa SY, Mitchell CJ, Devries MC, Phillips SM. Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial. Am J Clin Nutr. 2016;103(3):738-746.

Muscle Gain Rates

3. Ribeiro AS, Pereira LC, Schoenfeld BJ, et al. Moderate and Higher Protein Intakes Promote Superior Body Recomposition in Older Women Performing Resistance Training. Med Sci Sports Exerc. 2022;54(5):807-813.
4. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis. J Strength Cond Res. 2017;31(12):3508-3523.

Sustainable Fat Loss

5. Garthe I, Raastad T, Refsnes PE, Koivisto A, Sundgot-Borgen J. Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes. Int J Sport Nutr Exerc Metab. 2011;21(2):97-104. https://pubmed.ncbi.nlm.nih.gov/21558571/
6. Franz MJ, VanWormer JJ, Crain AL, et al. Weight-loss outcomes: a systematic review and meta-analysis of weight-loss clinical trials with a minimum 1-year follow-up. J Am Diet Assoc. 2007;107(10):1755-1767.

Glycogen & Water Weight

7. Kreitzman SN, Coxon AY, Szaz KF. Glycogen storage: illusions of easy weight loss, excessive weight regain, and distortions in estimates of body composition. Am J Clin Nutr. 1992;56(1 Suppl):292S-293S. https://pubmed.ncbi.nlm.nih.gov/1615908/
8. Fernández-Elías VE, Ortega JF, Nelson RK, Mora-Rodriguez R. Relationship between muscle water and glycogen recovery after prolonged exercise in the heat in humans. Eur J Appl Physiol. 2015;115(9):1919-1926.

Additional Resources

9. Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014;11:20.
10. Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376-384.

These studies represent current scientific consensus on body recomposition, muscle gain rates, and sustainable fat loss. For the most up-to-date research, consult with a qualified healthcare provider or registered dietitian.