littlefish40
New member
progress pics
Today I got my DEXA, so I can now see the changes I made over the Strong Strong Friends 12 week program I just recently finished. (EDIT: link to program review post)
I started lifting in August 2016, but started focusing more on strength around 9 months ago near the end of September when I started SL 5x5.
My first DEXA was March 19th, so just over 3 months between these.
Original numbers vs new
BW 173.9 -> 168.9 = -5 lbs
BF% 38.6% -> 35.1% = -3.5%
I lost 7.5lbs of fat and gained 2.5 lbs of lean mass!
I'm still overfat but I definitely made some good progress.
My legs I think made the most impressive transformation. My BF% there went down just over 5%! I both gained muscle and lost fat, and improved my slight muscle imbalance.
For more details on my DEXA numbers check out this link
~If you want to check out my training, look at my last post~
Current best lifts
Squat 190
Front squat 125
Bench 95
Deadlift 250
OHP 65x4
Chin up 3 reps
Pull up 1 rep
Nutrition
I tried to eat about 2000 calories a day, working out about 5 days a week for 1.5hours each time, primarily lifting with HIIT or LISS 1-3x a week. I'm primarily sedentary outside of this time. I try to get around 130-145g of protein, 70-80g of fat, and under 200g of carbs.
Conclusion
I'm very pleased with my progress. I kept a small deficit in hopes of slowly cutting down fat while gaining a little muscle. I also didn't want to have my lifts be affected. I'm a data nerd, so DEXA is so great for me. I'll probably make a spreadsheet later so I can so all my changes graphically for each body part.
I've been kinda depressed these past few months since I moved back to America in February. The biggest effect from the move has been social isolation (none of my close friends live near me, I only just recently started to be comfortable driving alone, my SO and Ilive together but are temporarily in an LDR for the summer). BUT focusing on getting in better shape and my lifting has helped me a lot and given me something positive to focus on and work toward.
If you have any questions feel free to ask~~
Today I got my DEXA, so I can now see the changes I made over the Strong Strong Friends 12 week program I just recently finished. (EDIT: link to program review post)
I started lifting in August 2016, but started focusing more on strength around 9 months ago near the end of September when I started SL 5x5.
My first DEXA was March 19th, so just over 3 months between these.
Original numbers vs new
BW 173.9 -> 168.9 = -5 lbs
BF% 38.6% -> 35.1% = -3.5%
I lost 7.5lbs of fat and gained 2.5 lbs of lean mass!
I'm still overfat but I definitely made some good progress.
My legs I think made the most impressive transformation. My BF% there went down just over 5%! I both gained muscle and lost fat, and improved my slight muscle imbalance.
For more details on my DEXA numbers check out this link
~If you want to check out my training, look at my last post~
Current best lifts
Squat 190
Front squat 125
Bench 95
Deadlift 250
OHP 65x4
Chin up 3 reps
Pull up 1 rep
Nutrition
I tried to eat about 2000 calories a day, working out about 5 days a week for 1.5hours each time, primarily lifting with HIIT or LISS 1-3x a week. I'm primarily sedentary outside of this time. I try to get around 130-145g of protein, 70-80g of fat, and under 200g of carbs.
Conclusion
I'm very pleased with my progress. I kept a small deficit in hopes of slowly cutting down fat while gaining a little muscle. I also didn't want to have my lifts be affected. I'm a data nerd, so DEXA is so great for me. I'll probably make a spreadsheet later so I can so all my changes graphically for each body part.
I've been kinda depressed these past few months since I moved back to America in February. The biggest effect from the move has been social isolation (none of my close friends live near me, I only just recently started to be comfortable driving alone, my SO and Ilive together but are temporarily in an LDR for the summer). BUT focusing on getting in better shape and my lifting has helped me a lot and given me something positive to focus on and work toward.
If you have any questions feel free to ask~~
I am going to check out the program next... I have been following the Grip It and Rip It Deadlift program right now and I like her programming style. I'll have to read up on the program you've done!