Hey guys! Got back into taking care of myself for about a month now. I did a Dexa Scan and got numbers back but i’m a bit confused. On April 10th, I did the scan and had 187lbs of lean body mass out of 272lbs at 28.8% body fat.
For context, I used to lift fairly heavy and was in the gym consistently.
I want to know what’s possible on each time scale, what I could look like at each milestone. It’s almost impossible to find results that match my physique online as most body fat standards are for average persons lean body mass.
Since April 10th, my bench has gone from 225x1 > 275x1 1RM. Closer to my old maxes back in the day. I’m hitting the gym 5 days a week on a PPLRPPR format and have started including 20 minute daily cardio sessions of Level 12 Incline Walking at 3.5 Speed. Burning \~350 cal at my weight.
I took the RMR test as well and found out my base caloric burn is 2709 calories per day at rest.
I’m eating 2400 calories a day at 200g protein. Recently started Creatine again, increased my Vitamin D intake, as well as Calcium for my bones.
Chat gpt says I can reach a 15% body fat at 245lbs in 1 full year. Is this realistic? I’d have to put on 13-18lbs of muscle (old muscle memory and new lean mass), as well as lose about \~40lbs of fat.
Finally, what would I look like at 25, 20 and 15%? I feel like 15% at 245lbs is pretty insane and can’t even comprehend what it would look like.
Some additional info from my tests if it helps:
ALMI: 11.9 kg/m\^2
FFMI: 27.0 kg/m\^2
Trunk: 92lbs lean mass
Trunk: 38lbs fat
Arms: 25.1lbs lean mass
Arms: 10.2lbs fat
Legs: 60lbs lean mass
Legs: 27.1lbs fat