Hi everyone,
I found it really interesting to see the posts people have made in this sub with results from their DEXA scans, so I thought I'd post mine.
Image gallery, including pics of me & screenshots of the scan.
My Stats:
* Height: 5’1” / 155cm
* Body Fat Percent: 21.0%
* Lean mass: 42.75kg (94lb)
* Fat mass: 11.87kg (26lb)
* Visceral fat: 0.187kg (0.41lb)
* Android / Gynoid ratio: 0.83 (I hold fat on my butt and thighs)
Some good things I notice:
* My body fat % is actually lower than I thought it would be. I have been eating at maintenance for a while, and honestly I didn't think I was being strict enough with diet & cardio.
* My VAT score is really nice and healthy.
* I only have 11.8kg of fat - the technician actually told me for someone my height I should have around 15kg (33lb) but not to worry too much as my menstrual cycle and health is completely normal at my current result.
Some bad things I notice:
* I'm left-handed, but somehow my left arm & leg has a higher fat % and lower lean mass? WTF time for some single arm/leg exercises!
* I would like to cut down to about 15% BF at least once in my life. The technician told me that because I already have a low fat mass, it's going to be really difficult to cut any further and remain healthy... so I guess that's out the window lol
* I honestly thought my legs were more muscular than they are. I have relatively large quads and hams for my height, but it looks like there's a lot more yellow there than red!
What my Exercise/Diet looks like currently:
* Lifting - I do a modified version of the nsuns 4-day routine with an OHP day. I lift weights after work on Mondays, Tuesdays, Thursdays & Fridays. I used to do PPL 6 days a week, and honestly I do miss the frequency of lifting that often - something about it just clears my head and makes me feel like a boss. But so far I've had a great run on nsuns and my lifts are increasing. My Bench & OHP is starting to struggle but Deadlift and Squats feel great. I set my TM quite low so my body could adjust to the high volume, and it's climbing up really nicely each week.
* HIIT - I do 10 mins of sprints twice a week after lifting on Upper body days. I do them on the treadmill and I'm not ashamed to admit that the whole time I'm sprinting I watch the Food Network!
* Running - I run 5km 2-3 times a week on my days off from the gym, depending on how my legs are feeling after my leg sessions. I am trying to get faster, because currently I have a snail pace of 35min for a 5k run!
* Diet - I eat basically 90% whole foods, which I honestly really enjoy. I do IF at the moment, so I don't eat breakfast, but a typical day for me would be something like 2x chicken thighs with creamy mushroom sauce, broccoli & olives for lunch, a greek yogurt pot with a scoop of chocolate whey for my preworkout snack & a beef/fish curry/chilli/stir fry for dinner. I don't eat any bread or much rice, so the majority of my carbs come from vegetables & legumes. I will treat myself to some homemade baked goods like Anzac cookies or banana muffins sometimes too!
Anyway, all in all - if you're thinking of getting a DEXA scan, I definitely recommend doing it. I like learning about my body "under the hood" and having this data as a starting point motivates me to keep working hard in the gym. Hopefully the next time I get one my lean mass will have increased!
Thanks for reading, and feel free to msg me with any questions
I found it really interesting to see the posts people have made in this sub with results from their DEXA scans, so I thought I'd post mine.
Image gallery, including pics of me & screenshots of the scan.
My Stats:
* Height: 5’1” / 155cm
- Weight: 123-125lbs / 56-56.5kg.
- Age: 26
- Measurements: 24.5" Waist, 34.5" Hips & 34.5" Bust
- Most recent 1RMs (on Nsuns 4 day): 87.5kg (~190lb) Squat, 57.5kg (126lb) Bench, 45kg (99lb) OHP, 100kg (220lb) Conventional Deadlift
- My current macros: 125g Protein (500cal) + 80g Fat (720 cal) + 150-170g Carbs (600-680cal)
* Body Fat Percent: 21.0%
* Lean mass: 42.75kg (94lb)
* Fat mass: 11.87kg (26lb)
* Visceral fat: 0.187kg (0.41lb)
* Android / Gynoid ratio: 0.83 (I hold fat on my butt and thighs)
Some good things I notice:
* My body fat % is actually lower than I thought it would be. I have been eating at maintenance for a while, and honestly I didn't think I was being strict enough with diet & cardio.
* My VAT score is really nice and healthy.
* I only have 11.8kg of fat - the technician actually told me for someone my height I should have around 15kg (33lb) but not to worry too much as my menstrual cycle and health is completely normal at my current result.
Some bad things I notice:
* I'm left-handed, but somehow my left arm & leg has a higher fat % and lower lean mass? WTF time for some single arm/leg exercises!
* I would like to cut down to about 15% BF at least once in my life. The technician told me that because I already have a low fat mass, it's going to be really difficult to cut any further and remain healthy... so I guess that's out the window lol
* I honestly thought my legs were more muscular than they are. I have relatively large quads and hams for my height, but it looks like there's a lot more yellow there than red!
What my Exercise/Diet looks like currently:
* Lifting - I do a modified version of the nsuns 4-day routine with an OHP day. I lift weights after work on Mondays, Tuesdays, Thursdays & Fridays. I used to do PPL 6 days a week, and honestly I do miss the frequency of lifting that often - something about it just clears my head and makes me feel like a boss. But so far I've had a great run on nsuns and my lifts are increasing. My Bench & OHP is starting to struggle but Deadlift and Squats feel great. I set my TM quite low so my body could adjust to the high volume, and it's climbing up really nicely each week.
* HIIT - I do 10 mins of sprints twice a week after lifting on Upper body days. I do them on the treadmill and I'm not ashamed to admit that the whole time I'm sprinting I watch the Food Network!
* Running - I run 5km 2-3 times a week on my days off from the gym, depending on how my legs are feeling after my leg sessions. I am trying to get faster, because currently I have a snail pace of 35min for a 5k run!
* Diet - I eat basically 90% whole foods, which I honestly really enjoy. I do IF at the moment, so I don't eat breakfast, but a typical day for me would be something like 2x chicken thighs with creamy mushroom sauce, broccoli & olives for lunch, a greek yogurt pot with a scoop of chocolate whey for my preworkout snack & a beef/fish curry/chilli/stir fry for dinner. I don't eat any bread or much rice, so the majority of my carbs come from vegetables & legumes. I will treat myself to some homemade baked goods like Anzac cookies or banana muffins sometimes too!
Anyway, all in all - if you're thinking of getting a DEXA scan, I definitely recommend doing it. I like learning about my body "under the hood" and having this data as a starting point motivates me to keep working hard in the gym. Hopefully the next time I get one my lean mass will have increased!
Thanks for reading, and feel free to msg me with any questions
