👉 Fat Loss Transformation – 23% to 19% Bodyfat in 4 months 2021



Dexa Scan Part 1 – Before My Cut: https://youtu.be/gR1Ri2FzDRU
Training Program – UPLIFTED: https://bit.ly/2JtcDT6
Nutrition Template – RP: https://ob262.isrefer.com/go/rp_templates/megsquats/

Hello my Strong Strong Friends! In today’s video I’m going to take you all through my Bodyfat percentage after about 4 months of cutting. This is a follow up to the first scan video, and if you want to watch that you can click here, or the link in my description.

If you’re new here, please do subscribe to my channel and if you like these updates, then give this video a like!

My start weight for this cut was 152.8lbs after a long off-season from powerlifting and a slow bulk. I intentionally gained weight to put on muscle in the off season

My first DEXA at the very beginning of my cut weighed me in at 152.8lbs with 22.7% body fat, and my most recent one, taken about 4 months after the first scan weighed me at 145.3lbs and 19.8% body fat.

—– How I did it —–
Before we get into the other measurements of the scan, I want to take a moment to describe what I did to lose the weight and body fat.

Training: I trained 4 days a week in preparation for my upcoming powerlifting meet. I did not include any extra cardio, HIIT, etc. workouts. Since I’m getting closer to a meet, my overall powerlifting volume lowered as intensity increased during prep.

Most of you watching might not be prepping for a powerlifting meet, so if you want a muscle building program, then I suggest to check out my program on Bodybuilding.com called UPLIFTED. I’ll leave a link for it below

Nutrition: Since dropping some of my accessories or ‘bro stuff’ I did notice that my appetite decreased dramatically.

To guide me through my cut I used the Renaissance Periodization diet template. I also used the same service for my bulk. I am sponsored by RP, so if you want to use the same nutrition guidelines I used, then check out the nutrition link below, and you can use my discount code for an additional $10 off.

—– What it means —–
Weight, Bodyfat, Lean Tissue Measurement
Again, my overall weight loss total was 7.5lbs. 5.8lbs of that weight loss was body fat, and 1.7lbs of it was lean tissue. With any cut, you do have to expect that some lean tissue will be lost, but the goal will be of course to limit that as much as possible.

Hydration levels can affect the amount of lean tissue read on the DEXA scan, and non-fat matter is read as lean tissue. My most recent scan, as opposed to my first scan was earlier in the day, so I’d like to assume that I was more hydrated on my first scan.

For future scans, I’ll be sure to control hydration so that the tests are more controlled. So I get a more accurate and consistent scan.

https://www.bodyspec.com/blog/post/will_drinking_water_affect_my_scan

——
Resting Metabolic Rate (RMR)
I think newer lifters or people just beginning their fitness journey can benefit most from a scan like this by finding the Resting Metabolic Rate. RMR is the minimum number of estimated calories your body requires daily, at rest.

You could estimate this number without a DEXA scan, but I do find it nice that Bodyspec includes this in our scan.

My initial RMR was 1,469 calories a day, and is now 1,454 calories a day. It is only a 15 calorie difference, which is nice to see in the scan because I know that maintaining my current pace wouldn’t be a difficult lifestyle to lead.

——
Bone Report
This report gives an overview of bone strength. Powerlifters, and anyone in the habit of resistance training have stronger bones than the rest of the world. This is why I suggest resistance training to everyone, especially with Osteoporosis and bone density deficiencies being a problem with women, lifting can help limit risk of brittle bone disease.

My Z-score is over a full point greater than 99% of the population. That has me happy about my own score but also thinking “THESE PEOPLE SHOULD BE LIFTING”

——
VAT -Visceral Fat

Fat that is stored within the abdominal cavity and stored around important organs like the liver, pancreas and intensities. This type of fat is shown to play a distinctive and potentially dangerous role and higher amounts of fat are associated with increased risks of a number of health problems, including Type 2 Diabetes and breast cancer.

The scored number VAT should be as low as possible, with a target of zero VAT.

I’m happy to see this number go down, and some of the other reads motivate me for performance and vanity, this in particular does motivate me to continue on with my fitness and health journey.

••••••••••••••••••••••••••••••••••••••••­­­•••••••••••
Hi, I’m Meg. I make videos for my #strongstrongfriends.
I’m an ISSA Certified Personal Trainer, USA Powerlifting Club Coach, and Nationally competitive powerlifter.

24 thoughts on “👉 Fat Loss Transformation – 23% to 19% Bodyfat in 4 months 2021

  • December 29, 2020 at 9:12 pm
    Permalink

    you looked amazing even when you were 22.7 body fat!! So cute!

    Reply
  • December 29, 2020 at 9:12 pm
    Permalink

    What bothers me with women’s weight loss is that it’s typically a good looking girl who wants to look skinnier. For Guys it’s typically a fat dude who wants to get into shape or a skinny guy who needs muscle (large transformations). Ladies if you’re reading this and you’re blown away by her results, don’t be. Most guys prefer the way she looked before she lost weight. It’s sad cause I think it kinda destroys self-esteem for girls. She looks better with more weight on her

    Reply
  • December 29, 2020 at 9:12 pm
    Permalink

    This is SUPER informative. Thanks so much. I am currently 23% body fat and would like to srop to 20-21%.

    Reply
  • December 29, 2020 at 9:12 pm
    Permalink

    Body spec Culver City. $45 is a good deal because other Dexa places are over $100. I went June 13th and tested 18.4%. I'm still cutting and will re-test in a few months.

    Reply
  • December 29, 2020 at 9:12 pm
    Permalink

    Yeah, I too am guilty of jumping through weight loss plan to others as well, I do believe that I need to have tested every weight loss system that was available, but in the end not one of them helped me to shed and keep the weight off. I ended up trying for the very last time using the Custokebon Secrets because my friend who told me extraordinary things about it and so far to date I've effectively lost 18 pounds in 4 weeks!

    Reply
  • December 29, 2020 at 9:12 pm
    Permalink

    Hello there, have you considered Custokebon Secrets yet? Just do a search engine search. On there you will find an awesome tips about how you can lost tons of weight. Why don't you give it a shot? maybe it'll work for you too.

    Reply
  • December 29, 2020 at 9:12 pm
    Permalink

    Guys. lost lots of weight doesn't need to be hard (I used to think it did). I'm going to give you some tips right now. Get a popular lose weight methods called Custokebon Secrets (do a google search). Thanks to it I have lost tons of weight. I should not even be speaking about it cause I don't really want a bunch of other guys out there running exactly the same game but whatever. I am just simply in a excellent mood right now so I will share the wealth lol.

    Reply
  • December 29, 2020 at 9:12 pm
    Permalink

    Really informative video wish there were more videos like this for women showing changes in body composition. I was just wondering what body type and shape are you? I’m 26 an endomorph and a pear shape and 3 months into my fitness journal I still find it difficult to drop weight. I look more toned but the scale moves slow lol 5’4 at 175 from 181 and 24% body fat. Any tips?

    Reply
  • December 29, 2020 at 9:12 pm
    Permalink

    What is Custokebon Secrets? We have heard many awesome things about this popular lose weight methods.

    Reply
  • December 29, 2020 at 9:12 pm
    Permalink

    This video is definitely fantastic! It helps me remember of the time when my sister used Custokebon Secrets to lose 17 pounds and enjoy being healthy again! Many people wish to lose fat, but we also require to stay nutritious, and that's exactly what Custokebon Secrets gifted.

    Reply
  • December 29, 2020 at 9:12 pm
    Permalink

    What is Custokebon Secrets? We've noticed numerous amazing things about this popular fat burn secrets.

    Reply

Leave a Reply

Your email address will not be published. Required fields are marked *

Ancient Japanese Tonic Melts 54 LBS Of Fat (Drink Daily Before 10am)
This is default text for notification bar