One year Recomposition Progress (DEXA Scan Comparison)

Please feel free to ask questions. I hope this information is helpful to someone. Also love to hear other success stories of your recomp adventures.

Male, 52, 5' 9", 175 lbs. I started a few years ago at 195 lbs, drinking nearly daily, horrible diet, and living a sedentary lifestyle. Using the MacroFactor Nutrition I was able to cut down to 175 in 2024.

Fast forward to early 2025 I committed myself to getting back into shape. I chose to follow a body recomposition plan, sticking to maintenance calories, and targeting 1 to 1 body weight to Protein intake. I've probably come closer to a .8 to 1 in reality.

For workouts I started with P90X, then AthleanX for a bit, and now the MacroFactor Workout app since release. I'm currently lifting 3 days a week 60 min sessions. I did a DEXA scan in August last year, and today did my updated scan ($80).

I thought others might find my results interesting, so sharing. I'm not an expert by any means, but I've found recomp to work for me. Overall I lost 1.3 lbs of fat and gained 4.9 lbs of lean mass/muscle. not massive gains, but movement in the right direction.

I'd like to increase my muscle gain rate. I suspect I'm going to need to up my training days to four or five. But otherwise I'm happy maintaining the pace I'm at, aiming to end up at 15-16% body fat. Curious if others have thoughts on this in particular.

One interesting tidbit is evaluating my legs. Admittedly I've not been good about pushing myself on leg work. I'm going to refocus my next 8 week session on legs. This was highly impactful to my total muscle mass gain, which could have been if I had pushed more here.

At the same time:

Final note. AI was super helpful in helping me analyze this data.