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.
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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.
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.
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.