Yes, especially if you are a beginner, returning after a break, or carrying higher body fat, through a small deficit and high protein.
Body recomposition is real but it works best in three groups: beginners, people returning after time off, and those with higher body fat. Run a small calorie deficit of roughly 300 to 500 below maintenance, eat 1.6 to 2.2 g of protein per kg of bodyweight, and lift hard with progressive overload. Lean, experienced lifters recomp much more slowly and usually do better bulking and cutting in phases.
Muscle is built from the stimulus of hard training plus enough protein, even in a deficit. Keep protein at 1.6 to 2.2 g per kg and train each muscle with 10 to 20 hard sets a week so your body has a reason to keep muscle and burn fat instead.
A large deficit strips fat fast but also blunts muscle gain and recovery. Stay around 300 to 500 calories under maintenance so you lose roughly 0.5 kg a week while still having energy to add weight or reps in the gym.
The scale may barely move while you get leaner and fuller, because you are losing fat and gaining muscle at once. Track progress with the mirror, waist measurements, and your lifts rather than bodyweight alone.
Yes, especially if you are a beginner, returning after a break, or carrying higher body fat, through a small deficit and high protein.
