# STEEL. Phase 2: 30 Days of Building, How Real Body Transformation Happens

> 30 days of STEEL., the building phase of the NEMAPO77 system. What happens physiologically and what you can realistically expect.

After SWEAT., the body is ready: glycogen recalibrated, metabolism active, first habits anchored. Now come 30 days in which real, measurable transformation takes place.

## What Fundamentally Changes in STEEL.

**Higher calorie intake:** a slight deficit (200-400 kcal below maintenance). **Type specific macronutrient distribution** based on Body Type Analysis. **More intense training:** progressive overload (4-5 sessions per week). **Strategic refeed days** to counter metabolic adaptation.

## The WOO® Intermediate Box Protocol

**WOO® Protein** (whey or vegan): muscle preservation and building, 2.0-2.4 g/kg daily. **[WOO® Metabolic](/en/shop/woo-metabolic-box):** continuous metabolic support. **[WOO® Amino](/en/shop/woo-amino-can):** BCAA supply for recovery.

**WOO® Protein** and **WOO® Metabolic** are included in the Intermediate Box package. Available in our shop.

## Body Recomposition

Preserving muscle while losing fat is possible in STEEL. Requirements: 2.0-2.4 g protein/kg, consistent strength training, a moderate deficit.

**Typical results after STEEL.:** weight reduction 3-6 kg, waist circumference minus 3 to 8 cm, body fat percentage minus 2 to 4%.

## Frequently Asked Questions

**Can I build muscle and lose fat at the same time?**
Yes, especially after the reset in phase 1 and with enough protein plus progressive training.

**What if the scale stalls?**
Take body photos and measure circumferences. Often the composition changes while the weight stays constant.

**How often should I measure?**
Once a week, under the same conditions.

## Sources

Barakat C et al. (2020), Strength and Conditioning Journal - Body Recomposition.
Helms ER et al. (2014), Journal of the International Society of Sports Nutrition - Evidence-based recommendations for contest prep.
Trexler ET et al. (2014), Journal of the International Society of Sports Nutrition - Metabolic adaptation to weight loss.
Murphy C & Koehler K (2020), Obesity Reviews - Energy deficits during military training.

*STEEL. as a standalone or as part of the SHINE. Challenge, available in our shop.*