OtherGround Forums DEXA scan update

11 days ago
12/3/12
Posts: 473

I can’t find my original thread but its been five months to the day that I did the scan. I came in at 28% body fat and a well earned dad bod. I made it my goal to get in shape and clean up my act. I was going to start P90X but that didn’t last long. I have two small kids and a wife who stays home so between shift work and overtime there was no way I could dedicate more than an hour each day to the workouts. I decided to clean up my diet and only tweak the workouts.

So I continued lifting at my own pace but added deadlifts and squats to my routine. I took three weeks to get used to eating less  (2100-2200 cal) and upping the quality of my food. We then switched to intermittent fasting while maintaining this same caloric intake for 3 months. I had no issues with willpower but did take 4-5 days off total during family holidays where I didn’t count calories. My macros were roughly 30protein/30fat/40carbs and remained consistent throughout.

So by late June I was getting worried that I would be losing too much muscle on intermittent fast

11 days ago
12/3/12
Posts: 474

Damn app...

... ing and felt at 80% strength compared to where I started so I upped my calories to 2500-2600 and started eating at normal times again. I retook the scan a few hours ago and will post the results. So first the before pictures (only 3 this time) and original scan.

11 days ago
12/3/12
Posts: 475


11 days ago
12/3/12
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11 days ago
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11 days ago
12/3/12
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And after...

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11 days ago
7/12/03
Posts: 4065

Good work brother

11 days ago
12/3/12
Posts: 486

What surprised me the most was how little muscle I lost. I was seriously worried about this especially since I noticed a significant drop in performance while intermittent fasting.

Of note is that my legs became quite unbalanced in muscularity. I took it slow with the deadlifts and squats as I’m not interested in getting hurt so I’m not sure what I’m doing wrong.

I did all this completely natural. I didn’t even take creatine. One day I will get my thyroid levels checked as suggested in the first thread but for now I’m still seeing results. The goal now becomes to slowly add muscle as I get down to 12-15% body fat. I would ideally want to weigh 175-180. 

11 days ago
1/1/01
Posts: 76534

Well done bro!!

11 days ago
12/3/12
Posts: 487
nofx -

Good work brother

Thank you

11 days ago
12/3/12
Posts: 488
Floppy Divac -

Well done bro!!

Thank you

11 days ago
9/10/13
Posts: 1477

Excellent work. Typical food day?

11 days ago
12/3/12
Posts: 489


11 days ago
12/3/12
Posts: 490


Edited: 11 days ago
12/3/12
Posts: 491

I was most concerned with keeping the calories within range. My food choices still need work. On top of this day I also ate a homemade protein bar worth 250 cal, 19g protein, 14g fat, 34g carbs so in total

Edited: 11 days ago
12/3/12
Posts: 492

Off to bed now, will recheck thread in the morning 

11 days ago
12/3/12
Posts: 493


11 days ago
4/15/16
Posts: 6727

Damn, that's awesome man.

I used to be in really good shape. I was cycling testosterone cypionate for a few years. I would hit the gym 3-4 days/ week, and bjj class 2-3 days/week.

But life kicked my ass, and I let fitness take a back seat.

Today I'm going on 50, I'm 6'1" tall, and weigh 235 lbs. I haven't touched a weight or done bjj, or any cardio in well over 5 years. 

But this motivates me.