Updated Dexa Results! 5’0 | 33F | 20.3% bf | +8lbs of lean mass!
Numbers:
5’0 SW(Feb 2021): 110.9
Weight at first DEXA In April 2021: 103.6lbs
Weight at last Dexa in Aug 2022: 98.1lbs
Weight at current Dexa May 2026: 108.2lbs
Updated GW post Dexa: To maintain around 102 - 104lbs
Starting bf % 24.5% (late April 2021)
Aug 2021 bf%: 19.8%
Aug 2022 bf%: 20.7%
April 2026 bf%: 20.3%
Lean mass change: 73.3lbs of lean mass in Aug 2022 > 81.5lbs of lean mass. +8.2lbs!!
About Me:
Been working out since Feb ish 2021. Started with Adjustable dumbbells and got a tonal in Sept 2021. Refer to prior posts for more details.
I’ve slowly crept from maintaining ~98lbs from late 2021 - 2023 to closer to 106-108lbs in the last year and I’ve been trying to control the weight gain and get it back down. I decided to do the DEXA as a commitment to a starting point for the next 6 months.
I’m shockingly almost at my starting weight before I started my fitness journey which is crazy. The visual difference is just crazy to see!
Current Diet:
I’ve been consuming probably ~1800 - 2000calories over the last two years. Im starting a small deficit to consume ~ 1500 - 1600 calories to try to shave a few pounds off!
I eat the same breakfast and lunch most days and very similar dinner. I consume a lot of oat milk, 0% greek yogurt, fruit, salmon, and the daily sweet treat of chocolate and/or a mini mint ice cream sandwich from Trader Joes!
I have been taking creatine regularly for the past two months as well.
Current Routine:
I lift 4x a week (2 upper/2 lower OR 1 upper/lower and 2 full body days) + 1 5k run + 1 Pilates day. Im trying to be better about rest days as Ive been working out almost every day. I also pole, I teach 2x a week but am not taking classes regularly at this point.
I’m a generally active person and I also hike regularly and try to maintain an avg of 7k steps a day!
My goal with lifting is to continue to build muscle in all areas!
Going Forward:
This Dexa honestly shocked me in the best way! I was starting to feel frustrated that my weight wasn’t coming down and now I know why! +8lbs of lean mass in the last 4 ish years makes me feel like all my hard work is paying off!
There is more fat in my lower abdominal region than I expected given the muscle gain so I definitely want to lose that!
I do want to shave off 4-6lbs before a trip in Nov and I feel the small deficit should accomplish that! I plan on continuing to lift heavy and be generally active!
Take Aways
Get the Dexa! It’s SO informative and helped me understand what I need to focus on! Take the before and afters! You won’t see how you are changing without them!
Open to feedback and thoughts! Hopefully seeing progression and dexa results with pictures are helpful!