I'm following a 9000 kJ daily diet, in the hopes of shedding some body fat (starting at 15%). Over the past week, my weight loss has stalled, but I'm getting stronger and looking more muscular and less soft. Is my body recomposing? What should I do next to lower body fat further? I'm in no hurry.

It sounds like you might be experiencing body recomposition. This is when your body is losing fat and gaining muscle simultaneously, leading to physical changes without significant weight loss on the scale. The Mind Pump team explains that while the scale might not reflect significant changes, improvements in muscle tone and appearance can indicate a positive shift in body composition, rather than just changes in weight 1.

To continue lowering body fat, consider the following strategies:

• Maintain a caloric deficit: Ensure your diet remains in a slight deficit but avoid excessive cuts to prevent muscle loss.
• Strength training: Focus on progressive resistance training to build muscle, which in turn boosts metabolism.
• Adequate protein intake: Ensure sufficient protein intake to support muscle repair and growth.
• Monitor progress: Use methods beyond the scale, like body measurements and progress photos, to track changes.

Taking a gradual approach, as you mentioned you are in no hurry, will help maintain muscle mass and enhance fat loss over time.

Yes, it is realistic to follow a mid-to-long term body recomposition while running the MAPS 15 Minutes Pro program. The Mind Pump team highlights that the MAPS 15 Minutes Pro program is designed not only to help with consistency but also to provide significant results in terms of strength and muscle gain, even with shorter daily workouts. Sal Di Stefano explains that the advanced version includes compound lifts like deadlifts and squats, which are crucial for building muscle and stimulating metabolic activity 1 2.

In addition, the team notes that this program can be efficient in enhancing strength and overall gains if followed consistently. For those who can commit to around 20-25 minutes daily, even advanced users can benefit from the structure of MAPS 15 Minutes Pro and experience significant strength improvements without the need for longer, more demanding sessions 3 4.

To maximize your recomposition goals, ensure you:

1. Follow the advanced version: Incorporate the compound lifts to maintain and build muscle mass.
2. Stay consistent: Daily efforts, even if short, can compound over time to yield impressive results.
3. Monitor progress and adjust: Track your body measurements and adjustments in muscle definition for motivation and to ensure you're on the right path.

By adhering to these principles and leveraging the program's design, you can effectively achieve mid-to-long term body recomposition goals.