Forums›Progress & Lab Results›[PREMIUM] Athlete body recomp — DEXA, performance metrics, and transformation gallery

[PREMIUM] Athlete body recomp — DEXA, performance metrics, and transformation gallery

cory_ATX Sun, Apr 5, 2026 at 6:24 PM 35 replies 1,023 viewsPage 1 of 7

cory_ATX

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Jul 2024

Austin, TX

Apr 5, 2026 at 6:24 PM#1

I committed to getting DEXA scans every 3 months to track EXACTLY what this medication is doing to my body composition, not just weight. I'm on semaglutide 2.4mg, 38M, 5'11". Here are my complete results: Baseline (Pre-medication): Total weight: 271 lbs | Fat mass: 115 lbs | Lean mass: 148 lbs | Bone: 8.1 lbs Body fat: 42.4% | Visceral fat: 3.8 lbs 3 Months: Total weight: 245 lbs | Fat mass: 96 lbs | Lean mass: 141 lbs | Bone: 8.0 lbs Body fat: 39.2% | Visceral fat: 2.9 lbs Loss: -26 total (-19 fat, -7 lean) Fat:lean loss ratio → 73:27 6 Months (added strength training at month 4): Total weight: 224 lbs | Fat mass: 78 lbs | Lean mass: 138 lbs | Bone: 8.0 lbs Body fat: 34.8% | Visceral fat: 2.1 lbs Loss since month 3: -21 total (-18 fat, -3 lean) Fat:lean loss ratio → 86:14 9 Months: Total weight: 209 lbs | Fat mass: 63 lbs | Lean mass: 138 lbs | Bone: 8.0 lbs Body fat: 30.1% | Visceral fat: 1.5 lbs Loss since month 6: -15 total (-15 fat, 0 lean) Fat:lean loss ratio → 100:0 12 Months: Total weight: 199 lbs | Fat mass: 52 lbs | Lean mass: 139 lbs | Bone: 8.1 lbs Body fat: 26.1% | Visceral fat: 1.1 lbs Loss since month 9: -10 total (-11 fat, +1 lean) Fat:lean loss ratio → net fat only, slight lean gain TOTALS over 12 months: Weight lost: 72 lbs Fat lost: 63 lbs (87.5%) Lean lost: 9 lbs (12.5%) Visceral fat: 3.8 → 1.1 lbs (71% reduction) Body fat %: 42.4% → 26.1% The story these scans tell is clear: strength training DRAMATICALLY changed my fat:lean loss ratio. Before lifting, I was losing 27% lean mass. After consistent lifting, I stopped losing lean mass entirely and even gained a pound back.

11 6Dr.EndoEP, GraceAZ_72, carl_compliance and 8 others

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wanda_boise

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1,890

Aug 2024

Boise, ID

Apr 5, 2026 at 6:50 PM#2

this is genuinely some of the best self-tracked data I've seen posted here. This should be required reading for everyone on GLP-1 medications. The shift from 73:27 to 100:0 fat:lean loss ratio after adding strength training is exactly what the literature predicts but rarely gets documented this clearly in real-world patients. The clinical trials reported roughly 39% lean mass loss without exercise intervention — you beat that significantly even in your first 3 months, and eliminated it entirely after adding resistance work. What was your lifting program and protein intake?

10 5marco_milano, pam_columbus, nick_SD_fit and 7 others

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MariaRD

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Jun 2024

New Mexico

Apr 5, 2026 at 7:15 PM#3

Thanks. My protocol since month 4: Lifting: Upper/lower split, 4 days/week - Upper A: Bench, rows, OHP, curls, tricep extensions - Lower A: Squats, Romanian deadlifts, leg press, calf raises - Upper B: Incline press, pull-ups, lateral raises, face pulls - Lower B: Deadlifts, lunges, leg curls, hip thrusts Protein: Gradually increased from ~90g/day (pre-training) to 170-180g/day. This was honestly the hardest part on semaglutide because my appetite was so suppressed. I relied heavily on protein shakes and Greek yogurt to hit targets. Key insight: the scan at month 9 where lean loss was ZERO despite losing 15 total lbs — that's when I knew the lifting was fully paying off. My trainer was as excited as I was.

9 4maria_elpaso, anders_CPH, Dr.NutriCornell and 6 others

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MarkLI_maint

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Jun 2024

Long Island, NY

Apr 5, 2026 at 7:41 PM#4

I hate to be that guy, but a few questions about methodology: 1. Same DEXA facility each time? Different machines can vary. 2. Same time of day, same hydration status? DEXA lean mass includes water. 3. Were you fasted? Not trying to diminish your results — they're impressive — but DEXA accuracy matters for the comparisons to be valid.

8 3LibrarianMeg, bri_stats, pete_manc_UK and 5 others

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MariaRD

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Jun 2024

New Mexico

Apr 5, 2026 at 10:01 PM#5

Totally fair questions and exactly the kind of scrutiny this data deserves. 1. Same facility, same machine (Hologic Horizon A) all 5 scans 2. All scans done fasted, first thing in the morning, same approximate hydration protocol (16oz water upon waking, nothing else) 3. Same clothing (compression shorts only) 4. Same technician for 4 of the 5 scans Are there still margins of error? Absolutely. DEXA has about 1-2% precision error for body fat. But the TRENDS across 5 scans with consistent methodology are meaningful, even if any single data point has a margin. The visceral fat reduction is probably the most clinically significant finding, and DEXA is considered very reliable for visceral fat measurement.

7 2nancy_portland, rick_sfbay, maria_elpaso and 4 others

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Amazing transformation! Starting at 287 lbs, I'm now at 162 lbs after 18 months on semaglutide 2.4mg/wk. These photos show my progress at months 3, 6, 9, 12, 15, and 18. The body recomposition has been incredible — DEXA shows 23% body fat, down from 42%...