Set the target
A coach looks at training history, your current composition goal and what you can realistically commit to each week.
Services · Coaching
Body Recomposition
Build muscle and change your composition without living on a treadmill or starving the training.
What it is
Muscle first, scale second.
Recomposition means adding muscle while losing fat, slowly enough that you can keep training hard. It is not a crash diet. It is a long stretch of consistent lifting, enough protein and honest check-ins.
At MetroFlex, that work sits inside a bodybuilding gym: free weights, machines and a coaching team that understands how physique athletes eat and train.
Who it is for
- You want to look different, not just weigh less.
- You have lost weight before and lost muscle with it.
- You want a plan you can keep for months, not a two-week reset.
- You are willing to track a few numbers and adjust.
The shape of it
How the work is structured.
Build the week
Training and nutrition structure built around your life, not a magazine plan. Enough protein, enough stimulus, a deficit you can hold.
Check the trend
The scale is one data point. Strength, measurements and how clothes fit matter too. Adjust on the trend, not on one bad morning.
- Training structure
- Protein and calorie guardrails
- Progress check-ins
- Adjustments as you go
Related tool
Plan your calories.
Estimate maintenance, a cut and a lean gain, plus a protein range. Use it as a starting point, then let a coach help you refine it.
Open the full tool →Sex
Units
Height
ftin
Maintenance
2,451cal
BMR
1,783 cal
Cut −15%2,084
Maintain2,451
Gain +10%2,696
Daily protein target
126–180 g
0.7–1 g per lb of bodyweight.
Estimates only — use them as a starting point, then adjust with a coach based on your training, weight trend and recovery.
Questions
Before you come in.
Something not answered here? Call the front desk at (760) 421-4745 or send a note.
Not necessarily. The macro planner gives you a reference range. A coach can help you decide how closely to track based on your personality and schedule.
Start here
One call is enough.
Tell the front desk what you want to train and what you have done before. They will tell you what is available and what it costs.