Past Goals

Sept 2025 – Feb 2026 · Lose fat, build muscle

Body Fat %
14.7%
↓ 7.6% from 22.3%
Fat Lost
-15.3 lbs
41.1 → 25.8 lbs
Lean Gained (adj.)
+6.7 lbs
135.5 → 142.2 lbs
Total Weight
175.4 lbs
↓ 8.8 lbs

Goal

Lose fat and build muscle through consistent training and healthy eating.

First Half · Building

Strength Training Focus

  • Eating more to fuel muscle growth
  • Heavy lifting & compound movements

Second Half · Cutting

HIIT & Fat Loss Focus

  • Eating less to burn fat
  • High-intensity cardio & lighter weights

4-Month Summary

Net Recomposition
22 lbs
fat→muscle swing
Time Between Scans
129
days
Fat Loss Rate
~0.83
lbs/week

Phase 1 Recap — Sept 2025 to Feb 2026

Program: Jeff Nippard Bodybuilding Transformation System · YouTube · 5-day split (Upper/Lower strength + Push/Pull/Legs hypertrophy) · 10 weeks logged
Sept – Nov 2025
Phase 1A — Bulk
Gain as much muscle mass as possible to increase metabolism and help with injury prevention. High volume, heavy compounds using the Jeff Nippard Bodybuilding Transformation System.
Nov 2025 – Feb 2026
Phase 1B — Cut
Reduced training volume and calories. Switched to HIIT-style workouts at Everfit — higher rep, lower weight, lower volume to avoid injury and improve mobility without losing muscle.
Tools: MacroFactor (nutrition tracking) · COROS (cardio/running) · BodySpec DEXA (body composition scans) · Notion (workout logging)
What worked
  • Recomped 22.0 lbs (15.3 fat lost + 6.7 lean gained) — elite-level result for a natural lifter in 4 months
  • High protein at 190g/day (1.08g/lb) preserved and built muscle during the deficit
  • Massive cardio base: 47.5 miles of running at 15.8 mi/wk enabled a higher calorie intake while still cutting
  • Consistent strength training: 49 sessions across 10 weeks with progressive overload (Bench 95→130, Leg Press 160→240)
  • Fat loss rate of ~0.8 lb/wk — aggressive enough for results, slow enough to preserve muscle
Key numbers
  • Estimated TDEE: ~3,037 cal/day (eating 2,622, losing ~0.8 lb/wk → ~415 cal/day deficit)
  • Protein: 190g avg (1.08g/lb BW) — above the 0.8-1.0g/lb threshold for muscle retention
  • Training frequency: ~4.9 lifts/wk + 0.5 runs/wk
  • Trunk fat dropped 10.9% (24.7→13.8%) — the largest regional improvement, indicating visceral fat reduction
  • RMR increased +74 cal/day (1,691→1,765) from added lean mass — you burn more at rest now
Watch out for
  • 3 cheat days with incomplete tracking (883, 1,228, 1,487 cal logged) — actual intake was likely at maintenance or above. Try to log everything going forward for more accurate TDEE estimates
  • Leg lean gains were modest (+0.9 lbs) compared to arms (+2.2) and trunk (+3.6) — legs may need more volume or frequency
  • A/G ratio improved (0.93→0.71) but VAT was flat at ~1.22 lbs — visceral fat is stubborn and may need targeted Zone 2 cardio
  • Bone mineral content dropped slightly (7.5→7.4 lbs) — ensure calcium + vitamin D intake is adequate
Body Composition
Sept 2025
22.3%body fat
Feb 2026 (adj.)
14.7%body fat
Percentile — Men 40–49
0–20th
20–40th
40–60th
60–80th
80–99th
<20%20–24%24–27%27–31%>31%
Sept 2025
Feb 2026

Nutrition

Est. TDEE
3,037
cal/day
Avg Deficit
-415
cal/day
Protein/lb
1.08g
target: 1.0g/lb
Consistency
79%
days in 2200-2900
Diet Compliance Breakdown
4 days
under 1,800 cal logged (cheat days)
Tracking was paused on these days — actual intake was likely at maintenance or above. Not a concern.
100 days
in target range
2,200-2,900 cal is your sweet spot for cutting at ~0.8 lb/wk while fueling training.
9 days
over 3,200 cal
Occasional surplus days are fine — just pair them with high-output training days.
Protein compliance: hit 175g+ on 104 of 127 days (82%). Daily variance: ±384 cal std dev — reasonable.
Avg Calories
2,622
kcal
Avg Protein
190g
Avg Carbs
292g
Avg Fat
92g
Weekly Average Calories
Macro Breakdown (Weekly Avg)