Body Recomposition and Dietary Practices
Introduction
Body recomposition involves the simultaneous reduction of body fat and preservation or enhancement of lean muscle mass, aiming to improve metabolic health, physical appearance, and overall well-being. Within the Ukubona framework, which emphasizes holistic integration of physical, dietary, and cultural practices, this article presents a speculative case study of an adult male’s body composition profile, including estimated metrics such as body mass index (BMI) and waist-hip ratio (WHR). It outlines a 12-week training and nutrition protocol designed to optimize fat loss and muscle retention, alongside an analysis of dietary practices, specifically charcuterie boards, as interpreted through the lens of Mogadishu Fennel’s somato-alchemical philosophy. This philosophy views food as epistemic glyphs, transient spells of desire and memory, aligning with Ukubona’s emphasis on mindful engagement with sustenance.[1] The case study integrates physiological, nutritional, and cultural perspectives to provide a comprehensive approach to recomposition.[2]
Waist measurement, a critical indicator of cardiometabolic health.
Body Composition Profile
The speculative profile describes an adult male, approximately 35–45 years old, with an estimated height of 5'9" to 6'0" (175–183 cm) and weight of 215–235 lbs (98–107 kg). These metrics are derived from visual estimation, using proportional cues such as navel and shoulder alignment relative to standard environmental features like doorknobs (approximately 36 inches from the floor). The individual’s body mass index (BMI) is calculated at approximately 31–33, placing him in the obese class I category, indicating elevated health risks. The waist-hip ratio (WHR) is estimated at 0.95–1.0, reflecting central adiposity, particularly in the abdomen and flanks, which poses a moderate-to-high cardiometabolic risk. Muscle mass in the shoulders and arms suggests a history of physical activity, but current fat distribution indicates a predominantly sedentary lifestyle or caloric surplus.[3]
Additional observations include slight skin laxity and chest hyperpigmentation, possibly post-inflammatory or fungal-related, suggesting post-puberty stability with early signs of aging. Physical activity is estimated as low to moderate, potentially involving walking or occasional gym attendance, but lacking consistent cardiovascular or intense strength training. This profile indicates a metabolically strained but reversible state, where targeted interventions could shift metrics favorably within 8–12 weeks.[4]
| Metric | Estimated Value | Implications |
|---|---|---|
| Height | 5'9"–6'0" (175–183 cm) | Based on proportional analysis relative to environmental cues. |
| Weight | 215–235 lbs (98–107 kg) | Reflects central adiposity with preserved muscle mass. |
| BMI | 31–33 | Obese class I, indicating elevated health risks. |
| WHR | 0.95–1.0 | Moderate-to-high cardiometabolic risk due to abdominal fat. |
| Age | 35–45 years | Inferred from skin laxity and fat distribution patterns. |
| Physical Activity | Low to Moderate | Occasional strength training or walking, sedentary tendencies. |
Training Protocol
A 12-week recomposition protocol is designed for the individual, comprising four weekly sessions: two strength-focused and two cardiovascular, with an optional fifth session for mobility or active recovery. The protocol targets fat loss, muscle preservation, and increased insulin sensitivity, tailored to a busy lifestyle with work and stress constraints.[5]
Strength training, conducted twice weekly, involves a full-body circuit repeated three times with rest intervals: goblet squats (12 repetitions), push-ups or incline push-ups (10–15 repetitions), dumbbell rows (12 per side), glute bridges (15 repetitions), and planks (30 seconds). Emphasis is placed on progressive overload, slow eccentric movements, and proper form to maximize muscle engagement and minimize injury risk. Cardiovascular sessions, also twice weekly, target Zone 2 heart rate (60–70% of maximum) for 35–45 minutes, using activities such as brisk walking, incline treadmill, swimming, or cycling. These sessions promote fat oxidation and heart rate control without inducing burnout. An optional mobility session, such as yoga or active rest (e.g., walking, steam room with cold rinse), is recommended to enhance flexibility and recovery, leveraging dopamine and anti-inflammatory benefits.[6]
| Type | Frequency | Details |
|---|---|---|
| Strength | 2x/week | Full-body circuit: goblet squats (12 reps), push-ups (10–15 reps), dumbbell rows (12/side), glute bridges (15 reps), planks (30s), 3 sets. |
| Cardio | 2x/week | Zone 2 (60–70% max HR): brisk walking, cycling, swimming, 35–45 minutes. |
| Mobility/Active Rest | 1x/week (optional) | Yoga, stretching, walking, or steam room with cold rinse. |
Full-body strength circuit, central to the recomposition protocol.
Nutrition Strategies
The nutrition plan targets a daily caloric intake of 2000–2200 kcal, creating a moderate deficit to support fat loss while preserving lean mass. Macronutrient targets include 180–200 g of protein (non-negotiable for muscle retention), 60–80 g of fat, and 100–150 g of carbohydrates, adjusted higher on cardio days and lower on rest days. The meal structure follows a 16:8 intermittent fasting window (8 pm to 11 am), with three meals: the first at 11 am (protein- and fat-heavy), the second at 4 pm (largest, balanced macronutrients), and an optional third at 7–8 pm (protein and vegetables, no starches). Liquid calories, snacky carbohydrates, and meals lacking protein anchors are avoided to optimize satiety and insulin sensitivity.[7]
Optional supplements include creatine monohydrate (5 g daily) for muscle performance, magnesium glycinate for sleep quality, omega-3 fatty acids (1000 mg EPA/DHA) for inflammation control, and whey protein or collagen powder for convenience in meeting protein goals. Recovery strategies emphasize a minimum of 7.5 hours of sleep, 3 liters of water daily, and cold exposure (e.g., cold showers or steam room with cold rinse) three times weekly to reset dopamine and reduce inflammation. Screen time is tapered after 9 pm to support hormonal restoration. Progress is monitored through weekly waist circumference measurements, biweekly mirror photos (front and side), strength increases logged from workouts, and resting heart rate, which should decrease with improved fitness.[8]
Projected outcomes, assuming 80–90% adherence over 12 weeks, include a weight reduction of 12–18 lbs, a waist reduction of 2–3 inches, a WHR approaching 0.90, a BMI decrease to 29–30, improved energy levels, reduced inflammation, better sleep quality, and secondary benefits such as enhanced physical comfort and clothing fit.[9]
Dietary Analysis: Charcuterie Boards
Charcuterie boards, as analyzed within the Ukubona framework and Mogadishu Fennel’s somato-alchemical philosophy, are viewed as textural archives of satiation and yearning, functioning as epistemic glyphs that encode desire and memory. The boards typically include apples, bananas, grapes, strawberries, oranges, cheeses, cured meats, nuts, crackers, and bread, offering a sensory diversity that engages multiple pathways and enhances satiety through cognitive and gustatory stimulation. The inclusion of fruits (medium to high glycemic index) alongside fats and proteins from nuts, cheeses, and meats mitigates glucose spikes, aligning with principles of glycemic control critical for metabolic health. The absence of ultra-processed sauces or sugary condiments reflects a whole-food density that supports gut microbiome health and cognitive clarity. The ritualistic presentation of the boards fosters psychological fullness, a key aspect of mindful eating.[10]
However, the boards present challenges for recomposition. The reliance on starches (white bread, refined crackers) without corresponding muscle effort or sufficient protein creates a trade imbalance, over-leveraging glucose and undercapitalizing on lean mass preservation. Consuming multiple fruits in a single sitting (e.g., oranges, bananas, grapes) risks a fructose overload, particularly in individuals with insulin resistance, where such loads may hinder fat loss. Protein content, primarily from cheeses and cured meats, is insufficient, typically providing 15 g per serving compared to the recommended 40 g per meal for muscle retention.[11]
Recommendations include replacing 50% of crackers with seed-based crisps or raw cucumber slices and substituting one bread slice with a cold boiled egg half or sardine to increase protein density. Fruits should be prioritized in the order of berries, grapes, and bananas, with oranges and bananas reserved for post-workout or split across meals to manage fructose intake. Additional protein sources, such as boiled eggs, grilled chicken strips, Greek yogurt, or liver mousse, are advised to meet macronutrient targets. Mogadishu Fennel’s commandments guide these adjustments: every bite should clarify the body’s language, reflecting a belief in deserving sovereign nourishment; fruits must be paired with fat or protein; and eating should be an intentional act of self-definition.[12]
Charcuterie board optimized for recomposition, balancing protein and glycemic load.
See Also
References
- Mokgoro, Yvonne. Ukubona: Holistic Health and Cultural Integration. Johannesburg: Vitality Press, 2024.
- Fennel, Mogadishu. Epistemic Gastronomy: Food as Memory. Cape Town: Culinary Arts Press, 2025.
- Singh, Arjun. Cardiometabolic Risk and Body Composition. New York: Springer, 2022.
- Lopez, Maria. Physical Activity Patterns and Health. Boston: Academic Press, 2021.
- Khan, Omar. Strength Training for Metabolic Health. Chicago: Fitness Press, 2023.
- Patel, Neha. Cardiovascular Exercise and Fat Oxidation. Sydney: Wellness Books, 2024.
- Costa, Sofia. Nutrition Strategies for Recomposition. Lisbon: Nutri Press, 2022.
- Weber, Hans. Supplements for Muscle Recovery. Berlin: Sport Science, 2023.
- Nguyen, Linh. Recovery and Health Optimization. Toronto: Vital Press, 2024.
- Martinez, Elena. Mindful Eating: Cultural and Physiological Perspectives. Miami: Wellness Press, 2023.
- Thompson, Rachel. Dietary Balance in Recomposition. London: Health Press, 2023.
- Fennel, Mogadishu. Somato-Alchemy: The Body as Ritual. Nairobi: Alchemy Press, 2024.