DEXA results + pics
Got my first DEXA scan this morning and wanted to share the results! See the link above for the report and some current photos. I’m happy I finally scheduled this test - my results have definitely motivated me to keep working hard in the gym and clean up my diet a bit.
Workouts:
I’ve been exercising consistently (6 days/week) for ~3 years. In that time, I’ve tried out multiple routines, all with a focus on lifting. I’ve gone through periods of focusing on the major lifts, then shifted to more circuit-based routines, then back to heavy lifting....and now I’d say I am somewhere in the middle. I don’t follow a strict program and instead prioritize the exercises that I enjoy, which helps me look forward to my workouts! Currently, a typical week of workouts for me looks like this:
Sunday - Insanity class (full body HIIT).
Monday - Upper body/abs circuits.
Tuesday - Glute focused leg day.
Wednesday - 30 min stairmaster, plus abs.
Thursday - Glute focused leg day.
Friday - 30 min stairmaster, plus whatever muscle group I felt was lacking earlier in the week.
Saturday - rest.
Diet:
I’m a lifelong vegetarian, so I began tracking my protein intake when I got more serious about lifting and building muscle. I loosely track macros on MyFitnessPal during the week, and pretty much enjoy myself on weekends. I am still working towards finding the ideal balance between my social life and fitness goals
When I do track in MFP, I aim for 120 g protein and don’t worry too much about the carbs/fats distribution. On the weekends, I try to be mindful about my protein intake and not go TOO crazy when going out to eat/drink. This is the main area where I know I could be more strict!
During the work week, a full day of eating looks like:
Breakfast - 2% Fage yogurt or plain Skyr with fresh fruit (20-22 grams protein).
Lunch - (meal prepped each Sunday, so I try to get creative and rarely repeat meals!). Some of my favorite work lunches are curries with tofu/tempeh/chickpeas and lots of veggies, cold lentil/feta salad, pasta salad, cauliflower rice stir fry, burrito bowls with soy chorizo/“beef” crumbles (25-35 grams protein).
Snack - protein bar/string cheese/hard boiled eggs (10-20 grams protein).
Dinner - similar types of meals as I make for lunch, usually a larger portion with even more veggies (30-40 grams protein).
Dessert - sometimes a Siggi’s yogurt, or ice cream, or fruit and dark chocolate.
Goals:
My plan is to recomp over the next 6 months and schedule a follow-up DEXA then. The results of this scan were a slight let down because I do feel pretty fit and healthy overall! My goal is to bring up my lean mass and reduce overall body fat so I can get the percentage down to the 25-28% range.
So moving forward, I’m going to make small changes to my diet (adding more veggies, reducing sugar and alcohol) and will likely bring back more heavy lifting into my routine to increase my lean muscle mass.
Got my first DEXA scan this morning and wanted to share the results! See the link above for the report and some current photos. I’m happy I finally scheduled this test - my results have definitely motivated me to keep working hard in the gym and clean up my diet a bit.
Workouts:
I’ve been exercising consistently (6 days/week) for ~3 years. In that time, I’ve tried out multiple routines, all with a focus on lifting. I’ve gone through periods of focusing on the major lifts, then shifted to more circuit-based routines, then back to heavy lifting....and now I’d say I am somewhere in the middle. I don’t follow a strict program and instead prioritize the exercises that I enjoy, which helps me look forward to my workouts! Currently, a typical week of workouts for me looks like this:
Sunday - Insanity class (full body HIIT).
Monday - Upper body/abs circuits.
Tuesday - Glute focused leg day.
Wednesday - 30 min stairmaster, plus abs.
Thursday - Glute focused leg day.
Friday - 30 min stairmaster, plus whatever muscle group I felt was lacking earlier in the week.
Saturday - rest.
Diet:
I’m a lifelong vegetarian, so I began tracking my protein intake when I got more serious about lifting and building muscle. I loosely track macros on MyFitnessPal during the week, and pretty much enjoy myself on weekends. I am still working towards finding the ideal balance between my social life and fitness goals
When I do track in MFP, I aim for 120 g protein and don’t worry too much about the carbs/fats distribution. On the weekends, I try to be mindful about my protein intake and not go TOO crazy when going out to eat/drink. This is the main area where I know I could be more strict!During the work week, a full day of eating looks like:
Breakfast - 2% Fage yogurt or plain Skyr with fresh fruit (20-22 grams protein).
Lunch - (meal prepped each Sunday, so I try to get creative and rarely repeat meals!). Some of my favorite work lunches are curries with tofu/tempeh/chickpeas and lots of veggies, cold lentil/feta salad, pasta salad, cauliflower rice stir fry, burrito bowls with soy chorizo/“beef” crumbles (25-35 grams protein).
Snack - protein bar/string cheese/hard boiled eggs (10-20 grams protein).
Dinner - similar types of meals as I make for lunch, usually a larger portion with even more veggies (30-40 grams protein).
Dessert - sometimes a Siggi’s yogurt, or ice cream, or fruit and dark chocolate.
Goals:
My plan is to recomp over the next 6 months and schedule a follow-up DEXA then. The results of this scan were a slight let down because I do feel pretty fit and healthy overall! My goal is to bring up my lean mass and reduce overall body fat so I can get the percentage down to the 25-28% range.
So moving forward, I’m going to make small changes to my diet (adding more veggies, reducing sugar and alcohol) and will likely bring back more heavy lifting into my routine to increase my lean muscle mass.
I love seeing all the DEXA posts here so wanted to contribute!