Men’s Body Recomposition System
Focus Strength · Conditioning · Performance
RECOMP-X™
The Delta Protocol™
Reshape Your Build. Redefine Your Prime.
RECOMP-X™ is a tiered men’s body recomposition system designed to help men rebuild their physiques through structure, discipline, and intelligent programming.
Rebuild. Refine. Recomp.
The System
Rebuild your foundation.Structurally. Nutritionally. Mentally.
You’ll learn how to train for results, eat for performance, and understand the science behind changing your body composition.
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Structurally
Train for results.
Strength. Conditioning. Performance.
- Delta Mission Logbook
- Strength Cycle Tracker
- Execution Cue Reference Sheet
- Conditioning Planner
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Nutritionally
Eat for performance.
Macros, calories, and tactical meal composition.
- Performance Nutrition Log
- Protein Dominance Guide
- Hydration + Electrolyte Blueprint
- Reverse Diet Calculator
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Mentally
Weapon Mindset.
Discipline, identity, and delayed gratification habits.
- Mental Conditioning Worksheet
- Weekly Battle Plan Template
The Body Nova method
The truth aboutprogressive overload.
The influencer myth
Add 5 lbs to the bar every single week, forever.
The truth
Real strength is non-linear. Your body adapts in waves, so real progressive overload pulls more than one lever — when the load can’t climb this week, something else can.
The 6 levers of Body Nova overload
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01
Intensity
Load
More weight on the bar — when your body is ready for it, not because the calendar says so.
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02
Volume
Workload
More total work: an extra set, an extra rep, more quality reps across the week.
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03
Density
Rest management
The same work compressed into less time. Tighter rests raise the demand without adding a pound.
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04
Frequency
Training intervals
How often a muscle gets trained — and recovered — across the week.
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05
Extended Sets
Rest-pause · drop sets · MADS
Take a set past the point where it would normally end and recruit the deeper muscle fibers.
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06
Targeted TUT
Time under tension
A controlled tempo keeps the muscle working longer on every rep, so every rep counts.
Rest period science
Rest isn’t downtime. Rest periods control recovery and the clearance of waste products from your muscles — so how long you rest decides what a set does for you.
Long rests Strength
Maximize strength expression: fuller recovery between sets lets you move heavier loads with better reps.
Short rests Fat loss
Create metabolic stress for fat loss — without relying on the “Taco Tuesday” myth of burning thousands of extra calories while you rest.
RECOMP-X™ Ecosystem Map
Choose your program.
Recomposition by starting point — not beginner, intermediate, or advanced. Start where your body is today: higher body fat, or skinny-fat and ready for a metabolic reset. Then level up.
StartBy starting point
A Course · Start here The Delta Protocol™ Recomp / higher body fat — men with a higher BMI 01 · Higher body fat B Course · Start here Prime Start™ Skinny-fat, slightly overweight, or metabolic reset 02 · Skinny-fat · resetLevel upAdvanced + training
2 Course · Advanced Prime Evolve™ The true advanced program in RECOMP-X™ 03 · Advanced + Subscription Workout Subscriptions Undulate · Pause & Conquer: Colossus · Shredded Steel · Elite Edge 04 · TrainingThe Delta Protocol™
Discipline over motivation. Become the weapon.
The recomp system for men who are done waiting on motivation.
Built for men starting from a higher body fat / higher BMI. Larger caloric deficits over a longer initial phase put your higher body fat reserves to work — building muscle while dropping fat, using facts and tracking instead of guesswork or feelings.
- Focus
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- Phase 0 — Baseline & Calibration
- Calories & Deficits
- Nutrition Essentials
- Weight Selection & Progression
- Identity Shift & The Hustle Mindset
- Built for
- Men with higher body fat / higher BMI
$225 or 3 × $85 · founding price, then $325
Start the Delta Protocol
Prime Start™
Start Strong. Build Smart. Recomp Right.
For skinny-fat clients, slightly overweight men (overweight tier, not obese), or anyone who needs a metabolic reset.
Shorter caloric deficit windows protect your metabolism and lean tissue while you rebuild your foundation — structurally, nutritionally, and mentally.
- Focus
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- Build muscle
- Burn fat
- Master the fundamentals
- Built for
- Skinny-fat, slightly overweight, or metabolic reset
$175 or 3 × $62 · founding price, then $275
Enroll in Prime Start
Prime Evolve™
Refine the Details. Master the Process.
The true advanced program in the RECOMP-X™ umbrella. Prime Evolve focuses on advanced training, periodized nutrition, and physique refinement through recomposition tactics.
- Focus
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- Maximize lean mass
- Improve strength and physique detail
- Built for
- Experienced men ready to level up
$225 or 3 × $85 · founding price, then $325
In development
Workout Subscriptions
Push past failure. Build real strength.
Every subscription is built on a training method — not a random list of workouts. Undulate changes the stimulus on a schedule so your body never settles into a plateau. Pause & Conquer: Colossus uses rest-pause sets to recruit deeper muscle fibers and build real strength. Shredded Steel and Elite Edge use mechanical advantage drop sets to keep you under tension far past a normal set — without ever changing the weight.
Standalone recurring programs, one simple price tier across every method.
- Focus
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- Undulate
- Pause & Conquer: Colossus
- Shredded Steel
- Elite Edge
- Built for
- Men with a solid fitness foundation
$25/mo or $225/yr · founding price, then $35/mo
See the Training Methods
Workout Subscriptions
Every program has a method.Every method has a reason.
Most workout plans are a random list of exercises. Every Body Nova subscription is built on one specific training method — chosen for what it does to your muscles and run long enough to work. Here is the why and the how behind each one.
Undulate
Undulating periodization
Why it works
Your body adapts to whatever you repeat. Run the same stimulus too long and progress stalls. Undulate rotates two kinds of training on a set schedule, so your body never settles into a plateau.
How it works
- Surge weeks — metabolic stress: shorter rests and denser work that drive fat loss.
- Forge weeks — mechanical tension: heavier loads and full rests that build muscle and strength.
- Pick the track that matches your goal. The 3-week wave repeats.
Surge Track · fat loss
- Wk 1 Surge
- Wk 2 Surge
- Wk 3 Forge
Forge Track · muscle build
- Wk 1 Forge
- Wk 2 Forge
- Wk 3 Surge
Pause & Conquer: Colossus
Rest-pause training
Why it works
A normal set ends when the first wave of muscle fibers gives out. A short pause lets you go back in and recruit the deeper fibers a straight set never reaches — the ones with the most potential for size and strength.
How it works
- Rest-pause clusters: 4–6 reps, a short pause, then 2–4 more.
- 8+MR sets: 8 reps, a short pause, then max reps.
- Super Pump phases for fat loss.
Shredded Steel
Mechanical advantage drop sets · 3 positions
Why it works
When a set gets hard, you don’t drop the weight — you change your leverage. Shifting grip, stance or angle keeps the same load moving and extends time under tension far past a normal set.
How it works
- One weight for the whole drop set — no stripping plates.
- 3 positions, weakest leverage to strongest, to true failure.
- Total reps land well past your normal 12–15 rep max.
Elite Edge
Mechanical advantage drop sets · 4 positions
Why it works
The next step up: four leverage changes per set mean more total volume and more demand on your work capacity and recovery.
How it works
- 4 positions per drop set, same weight.
- Built for men who already complete a 3-position program consistently.
Personal Training & Custom Coaching
Train face-to-face.Custom 1-on-1 nutrition. Bespoke programming.
Body Nova Fitness Coaching is built by a personal trainer with 30+ years of experience, a master’s degree in exercise science, a bachelor’s in kinesiology, and the CSCS credential.
01Fort Worth, TX · In person
Face-to-Face Personal Training
Local 1-on-1 training.
Book a consultation for availability
02Setup + ongoing recalibration
Custom 1-on-1 Nutrition
Full custom meal plan writing — not just macro targets, but actual structured meal plans.
$150 setup + $75/mo or $200 flat (no ongoing adjustments)
03One-time setup + ongoing
Bespoke Workout Programming
Custom individual workout plans.
$175 setup + $100/mo or $250 flat
04Onboarding + monthly coaching
Full VIP Coaching
Combined Custom Nutrition + Bespoke Workout Programming, with Aesthetic Blueprint Tracker access included.
$297 onboarding + $149/mo
All VIP clients get Aesthetic Blueprint Tracker access included.
The Delta Protocol™
Your toolkit.Tools that do the work with you.
Not reference materials — tools. Every logbook, tracker, and calculator turns a lesson into action, so you can execute it, measure it, and pull off your transformation.
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Tools
Included with the Delta Protocol™
Delta Mission Logbook
Log every session and every PR, so you watch your strength climb through each phase — and always know exactly what to beat next time.
Baseline Measurement Sheet
Lock in your real starting numbers — weight, girths, photos — so every change is measurable from day one.
- Shared tool
Strength Cycle Tracker
Run the 3-phase Build → Recomp → Cut model with a clear target for every week.
Performance Nutrition Log
Hit your daily macro and fueling targets — and spot what to adjust before progress stalls.
- Shared tool
Protein Dominance Guide
Make your protein target easy with go-to food sources and portions.
- Shared tool
Conditioning Planner
Choose HIIT or steady-state with confidence and program cardio that supports the recomp.
- Shared tool
Weekly Battle Plan Template
Plan the week’s training and nutrition — and walk in knowing exactly what to do.
- Shared tool
Execution Cue Reference Sheet
Set up and execute every compound lift with the right form cues.
Recovery Protocol Guide
Recover faster with active recovery, stretching, and mobility built into your week.
- Shared tool
Hydration + Electrolyte Blueprint
Dial in daily hydration and minerals so your energy — and the scale — stay honest.
- Shared tool
Mental Conditioning Worksheet
Build the focus and discipline that carry you through the weeks motivation doesn’t.
- Shared tool
Phase Recalibration Checklist
Review your data biweekly or monthly and know exactly when — and how — to adjust.
- Shared tool
Reverse Diet Calculator
Come out of the cut the right way and keep your results as calories return to normal.
- Shared tool
The Delta Continuum Roadmap
See your next step mapped out: the transition into Prime Evolve™.
Strength Cycle Tracker
Build. Recomp. Cut.
“The whole program is built off of what you do in Phase Zero.”
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Phase 0
Baseline & Calibration
- Body fat (Navy test)
- Lean body mass
- Circumference measurements
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Phase 1
Build
Phase recalibration — biweekly or monthly data review.
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Phase 2
Recomp
Phase recalibration — biweekly or monthly data review.
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Phase 3
Cut
Reverse Diet Calculator — transition tool post-cut.
Transformations & Testimonials
Clients who came backto say thank you.
Real clients, real starting points. Tap a card to see every photo and the full story.
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Fat loss
Lucy
228 lbs to 121 lbs in about a year. 107 lbs lost.
Results vary. Worked one-on-one with Chris for about a year.
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Fat loss · Competition
Angelica
54 lbs lost, then she chose to compete in bikini and transformation categories.
Results vary. Three years of coaching with Chris.
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Fat loss · Testimonials
S. Abrams
Fat loss, trained face to face — and his wife lost 190 lbs to 120 lbs with the same nutrition.
“Chris wasn’t like the other trainers, he knew how to get me to where I wanted to go as long as I put in the work and followed the plan.”
Results vary. Trained face to face with Chris in 2008.
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Muscle gain
B. Jordan
Added a good amount of muscle in about a year.
Results vary. Light coaching with Chris over about a year.
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Fat loss · Testimonials
T.
About 40 lbs lost in roughly six months.
“Chris Howard all day everyday! You forever changed my life! I appreciate you!”
Results vary.
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Testimonials
R. Stiles
My ‘gut’ is GONE!
“Thank you Chris! I have seen so much improvement since I began your regimen. My ‘gut’ is GONE! And I no longer crave sodas to the point that I don’t drink them anymore. I have recommended you to several people. Everyone who needs to lose weight and get fit should contact him. He can do it long distance.”
Results vary.
Also from Body Nova
Built Like Her™
The Built Like Her™ training ecosystem — video courses for women based on their starting point.
Explore Built Like Her™-
The Blueprint™
Video course · $200 foundingHigher body fat / higher BMI
Your real starting line — measured, not guessed.
- M1Baseline & Calibration
- M2Foundations & Mindset
- M3Blueprint Nutrition
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Muscle Baddie Blueprint™
Video course · $225 foundingStrength + recomposition
You’re done shrinking yourself. Now build.
- M1The Baddie Foundation
- M2Baddie Training Principles
- M3Baddie Nutrition
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TransformHer™
Video course · $225 foundingAesthetic recomposition
Built Like Her™ — Evidence-Based Physiology.
- M1Recomposition 101
- M2Foundations of Training
- M3Nutrition Foundations
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EmpowerHer™
Video course · In developmentAdvanced step-up · recomposition, aesthetics & hormonal balance
Advanced Recomposition Mastery.
- M1Advanced Recovery & Performance
- M2Nutrition Refinement
- M3Training Mastery
Rebuild. Refine. Recomp.