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    7 Months Recomp Progress + DEXA Scan Results (23.3% -> 18.8% BF)

    @orianeclarice Thank you! I've tried calorie counting as well, and it didn't work for me haha. I'm mindful about consuming enough protein though since I'm bad at it. Recomping takes a long time but is worth it if you don't want the headache of bulking and cutting!
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    7 Months Recomp Progress + DEXA Scan Results (23.3% -> 18.8% BF)

    @rudelle That's so amazing !!! Girl you must have put on quite a bit of muscle mass !
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    7 Months Recomp Progress + DEXA Scan Results (23.3% -> 18.8% BF)

    @pastormoazzam Thank you! I was just as shocked as you are lol. The numbers on the scale didn't really budge, so I definitely felt like I was spinning my wheels but decided to get a scan done anyway so it was a nice surprise haha
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    7 Months Recomp Progress + DEXA Scan Results (23.3% -> 18.8% BF)

    @kalistos Don't say that!! Just stay the course and don't be discouraged!
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    7 Months Recomp Progress + DEXA Scan Results (23.3% -> 18.8% BF)

    @g114833 I've tried to explain to my mom about the science behind it all but I think she's just stuck in her traditional asian ways where a small number on the scale is good regardless of height or muscle composition :( best I can do now is to let the words go into one ear and out the other!
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    7 Months Recomp Progress + DEXA Scan Results (23.3% -> 18.8% BF)

    @dreenbmp Ayee! Yes the short Asian struggles lol. Every time I visit home my mom still says stuff like "oh you should be like 120 lbs" sigh took me a long time to get rid of the typical Asian weight stigma
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    7 Months Recomp Progress + DEXA Scan Results (23.3% -> 18.8% BF)

    @joshgale123 Yes that's why recomp is a little hard to track since you might be losing fat but putting on muscle so your weight might stay the same or even slightly go up. Eating at maintenance or even a very small calorie deficit (100-200 cals) will work. I wouldn't recommend too large of a...
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    7 Months Recomp Progress + DEXA Scan Results (23.3% -> 18.8% BF)

    @joshgale123 Hey there! If your goal is a body recomp then just eat around your maintenance calories and consume at least 100g of protein a day while lifting heavy using progressive overload. If you're just trying to lose weight then it's all calories in calories out :) either up your activity...
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    7 Months Recomp Progress + DEXA Scan Results (23.3% -> 18.8% BF)

    @vesperluna Hey! I don't know what my maxes are since I haven't attempted or have the need to but this is around what I'm lifting at right now :) squat 235x5, bench 135x3, deadlift 275x3, overhead shoulder press 80x5
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    7 Months Recomp Progress + DEXA Scan Results (23.3% -> 18.8% BF)

    @simonpeter LOL yes we have to flaunt it cuz we ain't got much haha
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    7 Months Recomp Progress + DEXA Scan Results (23.3% -> 18.8% BF)

    @skilletboy I did not! I just try to apply progressive overload to all of my exercises. A combination of low rep and heavy weight (RPE 7-8) and high reps lower weight :)
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    7 Months Recomp Progress + DEXA Scan Results (23.3% -> 18.8% BF)

    @lapinot Hello! I'm 5'3 and a half! good luck on your goal! It's def doable
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    7 Months Recomp Progress + DEXA Scan Results (23.3% -> 18.8% BF)

    @onguso I'll just copy a paste a response I had before here ! "Hey there! Right now I workout 4-6 days a week depending on my work schedule. The minimum 4 days will be lifting days: 2 leg days and 2 upper body (push & pull). If I have time, I will dedicate the remaining 2 days to cardio...
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    7 Months Recomp Progress + DEXA Scan Results (23.3% -> 18.8% BF)

    @athist Thank you! I'd have to guess maybe an average of 1800-2000 calories or so per day since I don't track it. As for macros, I just try to prioritize protein intake and get at least 100g in per day. I'm not too worried about carbs or fat intake.
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    7 Months Recomp Progress + DEXA Scan Results (23.3% -> 18.8% BF)

    @dawn16 You're very welcome! Good luck, you got this!
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    7 Months Recomp Progress + DEXA Scan Results (23.3% -> 18.8% BF)

    @dawn16 Ah no worries. So I actually did my own routine consisting of 2 leg days (one quads/glutes day and one hammies/glutes day), and one push and one pull day. So I'm guaranteed 4 days of resistance training and if I have time I'll do 1-2 days of conditioning/cardio :) I'd say my training...
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    7 Months Recomp Progress + DEXA Scan Results (23.3% -> 18.8% BF)

    26F | 5'3 1/2" | 137 lbs DEXA Scan Result Before After Backstory: I got a DEXA scan done back in January 2021 to see how COVID lockdown had affected my body composition, and it was a wake up call because not only did I gained more fat I had lost muscle. I was very surprised actually...
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    Here’s body fat percentage results for someone who has never worked out

    @yourservant We are about the same weight but I'm 5 inches shorter than you lol. Did my recent scan with BodySpec as well xD with your height and weight, I would've guessed you would be underweight with lower body fat if I hadn't seen the scan results! Just to show it's so hard to guess the...
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