Hi! My first time posting here so I appreciate all of you reading this!
I got my second Dexa scan today!
DEXA results
Body Photos from 4 weeks ago, NSFW
2/2/19
2/27/19
Change compared to prev
Total Mass (lbs)
120.4
119.5
-0.9
Lean (lbs)
78.6
80.9
+2.3
Fat (lbs)
37.1
34.0
-3.1
Body Fat % 30.8 28.4 -2.4
Visceral Fat (lbs)
0.13
0.07
-0.06
Android Fat %
25.8
24.0
-1.8
Gynoid Fat %
38.2
35.2
-3.0
A/G Ratio
0.67
0.68
DEXA Body Region PBF vs fat/lean mass
Body Fat %
Fat (lbs)
Lean (lbs)
Arms
34.2
4.1
7.3
Legs
30.7
13.1
28.0
Trunk
27.1
14.9
38.8
Android
24.0
1.8
5.7
Gynoid
35.2
6.8
12.3
Background
I'm 30, Asian, Female. I have an office (desk) job, so mostly sedentary throughout the day. However, I'm very consistent with working out 6-7 times a week at F45 every morning. This includes 3 cardio sessions, 3 strength/weights/resistance sessions, and 1 combined cardio + strength workout a week. I probably burn about 250-300 calories from each workout.
I recently participated in the F45 8 week challenge and am currently mid challenge (4 weeks in). I have lost 2.4% body fat, gained 2.3 lb in lean tissue and lost 3.1 lb in fat tissue.
Eating
For lunch and dinner, I follow the F45 meal plans religiously. Each meal is about 350calories and is usually protein heavy.
For breakfast, I try to stay around the 350 calorie range with some combination of:
Goal
My goal for the 8 week challenge is to lose 5% body fat. With the results from the mid challenge scan, I'm on track to reach that goal in the next 4 weeks. However, I dont really know if I'm doing it "right".
Questions
I got my second Dexa scan today!
DEXA results
Body Photos from 4 weeks ago, NSFW
2/2/19
2/27/19
Change compared to prev
Total Mass (lbs)
120.4
119.5
-0.9
Lean (lbs)
78.6
80.9
+2.3
Fat (lbs)
37.1
34.0
-3.1
Body Fat % 30.8 28.4 -2.4
Visceral Fat (lbs)
0.13
0.07
-0.06
Android Fat %
25.8
24.0
-1.8
Gynoid Fat %
38.2
35.2
-3.0
A/G Ratio
0.67
0.68
DEXA Body Region PBF vs fat/lean mass
Body Fat %
Fat (lbs)
Lean (lbs)
Arms
34.2
4.1
7.3
Legs
30.7
13.1
28.0
Trunk
27.1
14.9
38.8
Android
24.0
1.8
5.7
Gynoid
35.2
6.8
12.3
Background
I'm 30, Asian, Female. I have an office (desk) job, so mostly sedentary throughout the day. However, I'm very consistent with working out 6-7 times a week at F45 every morning. This includes 3 cardio sessions, 3 strength/weights/resistance sessions, and 1 combined cardio + strength workout a week. I probably burn about 250-300 calories from each workout.
I recently participated in the F45 8 week challenge and am currently mid challenge (4 weeks in). I have lost 2.4% body fat, gained 2.3 lb in lean tissue and lost 3.1 lb in fat tissue.
Eating
For lunch and dinner, I follow the F45 meal plans religiously. Each meal is about 350calories and is usually protein heavy.
For breakfast, I try to stay around the 350 calorie range with some combination of:
- 3 egg whites (60cal, 10g protein)
- 1 medium banana (100cal, 25g carb)
- Muscle milk (100cal, 20g protein)
- Chicken skewers (150cal, 24g protein)
- Kellogs special k Crustless quiche (170cal, 11g protein)
- Miso soup with 1oz cremini mushrooms (less than 100 cal, minimal protein but fills my tummy)
- Protein bar (200 cal, 20g protein)
- Jerky (60-130 cal, 11-13g protein)
- Sunrise balanced breaks (160cal, 6g/16g/8g PCF)
- Laughing cow cheese dippers (100cal, 4g/8g/6g PCF)
Goal
My goal for the 8 week challenge is to lose 5% body fat. With the results from the mid challenge scan, I'm on track to reach that goal in the next 4 weeks. However, I dont really know if I'm doing it "right".
Questions
- I'm not sure how to set a goal for muscle/ fat/ weight combination. I just know that I want to get to around 24% or 25% body fat, with some combination of losing fat and gaining muscle, but I'm not sure what's the ideal way to achieve that with my current body comp.
- Is my goal of losing another 2.5% body fat in the next 4 weeks realistic? If not, what should I expect for the next 4 weeks/ how long should I expect to take to lose another 2.5% bf?
- The trainer at my gym recommended that I eat around 1500 calories. I wanted to get a second opinion on this. I do feel hungry quite a bit and try to go to bed early to curb the hunger. How many calories should I be eating per day? (I'm not sure what my TDEE is. Am I considered sedentry or moderate exercise? It ranges from 1400-1900 cal)
- I set my current macro goals at 40%/30%/30% P/F/C. Does this seem right?
- What else should I be looking out for apart from just body fat %?
- Not sure if this is the right place to ask this, but how do you tell between loose skin vs fat? If you look at my picture (front), I dont know if that is loose skin or fat :/ For context: I have lost about 50lb gradually over the past 10 years and sustained it.