Health / Recomp arc
Updated Oct 11 · Coros · DEXA · chat logpreview data
Phase 1 of 2 · Build, week 5 of 16
−14.5
lb of fat since the last scan, Jun 2025
- Lean mass
- 128.1 lb+1.3 lb
- Body fat
- 23.1%−6.1 pts
- Weight
- 176.4 lb−9.6 lb
- Since May 2023
- fat +1.5 lb · lean −2.9 lb · +1.0 pts
Goal / by Nov 8
4 wk left
+5 lb lean
128.1 lb → 133.1 lb · DEXA
Sep 8Nov 8
no scan yet
needs +1.2 lb / wk
Modest fat gain allowed. Lean first.
Build · 16 wkSep 8, 2026
Cut · 12 wkDec 29, 2026
Sleep0
78/100
Sleep HRV↓ −2
60ms
Resting HR↓ −1
50bpm
Recovery↓ −2
78%
Load−0.03
1.05ratio
VO₂max↑ +0.6
52.9
This week
wk of Sep 8
- 01Measured
- Day 0 DEXA: 128.1 lb lean, 40.6 lb fat, 23.1%. Fat −14.5 lb and lean +1.3 lb since the Jun 2025 scan.
- 02Noticed
- The Jun 2025 peak is reversed; body fat is back near the 2023 level with 2.9 lb less lean. Fat sits mostly in the trunk (24.8%).
- 03Acting on
- Build starts today: 3,000 kcal, 180 g protein, four lifts and two runs a week. Creatine load this week, then 10 g/day. Re-scan on the ARC Prodigy at week 8.
Every scan on record
Fat mass lb
39.155.140.6
−14.5 vs last
Lean mass lb
131.0126.8128.1
+1.3 vs last
Body fat %
22.129.223.1
−6.1 vs last
May 2023
BodySpec
Jun 2025
Apeiron · iDXA
Day 0
ARC South 1st · Prodigy
Hollow points are other facilities and machines (3 in total). DEXA models differ by roughly a percentage point of body fat, so steps between them are directional; the arc is measured only on GE Lunar Prodigy.
Daily weight · 7-day average in ink, scans marked
179.2 lb175.5 lb
Aug 10Day 0 · Sep 8Oct 11
Tissue lean
73.0%
lean ÷ (lean + fat)
RMR
1,830 kcal
Harris-Benedict, per report
RSMI
8.85 kg/m²
appendicular lean ÷ height²
Android / gynoid
1.12
waist-to-hip fat ratio
DEXA · Day 0 on GE Lunar Prodigy, ARC South 1st, Austin TX
| May 23, 2023 | Jun 24, 2025 | Day 0 · Sep 8, 2026 | Δ vs Jun 2025 | |
|---|---|---|---|---|
| Weight | 176.8 lb | 186.0 lb | 176.4 lb | −9.6 lb |
| Lean mass | 131.0 lb | 126.8 lb | 128.1 lb | +1.3 lb |
| Fat mass | 39.1 lb | 55.1 lb | 40.6 lb | −14.5 lb |
| Bone mass | 6.7 lb | 7.1 lb | 6.9 lb | −0.2 lb |
| Body fat | 22.1% | 29.2% | 23.1% | −6.1 pts |
| Visceral fat | 345 g | 885 g | — | |
| Android / gynoid | 1.08 | 1.37 | 1.12 | −0.25 |
| RMR | 1,643 kcal | — | 1,830 kcal |
Weight is the scale reading at the scan; the scan itself measured 175.6 lb of tissue.
Where the fat is · % fat by region, Day 0
- Arms20.3%16.6 lb lean
- Legs22.7%45.1 lb lean
- Trunk24.8%58.8 lb lean
- Android (waist)25.6%
- Gynoid (hip)22.5%
Bars scaled to 40% fat.
Lean balance · left vs right, Day 0
| Left | Right | Δ | |
|---|---|---|---|
| Arms | 8.3 lb | 8.3 lb | 0 lb |
| Legs | 22.2 lb | 22.9 lb | +0.7 lb |
| Trunk | 30.1 lb | 28.7 lb | −1.4 lb |
| Total | 63.4 lb | 64.7 lb | +1.3 lb |
Positive Δ means the right side carries more lean mass. Values in lb.
Baseline scan. ARC marks this facility series as baseline; re-scan on the same machine.
Week by week · negative weeks are the baseline before Day 0
| Week | Weight lb | Δ | Sleep | HRV | RHR | Load | Sessions | Protein | kcal |
|---|---|---|---|---|---|---|---|---|---|
| 5Oct 6 | 178.5 | +0.3 | 7h 43m | 60 | 50 | 500 | 5 | 195 g | 2,823 |
| 4Sep 29 | 178.2 | +0.6 | 7h 17m | 61 | 50 | 586 | 6 | 194 g | 2,839 |
| 3Sep 22 | 177.6 | +0.3 | 7h 29m | 61 | 51 | 562 | 6 | 181 g | 2,698 |
| 2Sep 15 | 177.3 | +0.7 | 7h 37m | 60 | 50 | 467 | 5 | — | — |
| 1Sep 8 | 176.6 | +0.2 | 7h 08m | 59 | 51 | 549 | 6 | — | — |
| −1Sep 1 | 176.4 | +0.2 | 7h 24m | 56 | 51 | 523 | 6 | — | — |
| −2Aug 25 | 176.3 | −0.3 | 7h 23m | 59 | 51 | 467 | 5 | — | — |
| −3Aug 18 | 176.5 | −0.2 | 7h 30m | 57 | 51 | 504 | 6 | — | — |
| −4Aug 11 | 176.7 | −0.1 | 7h 31m | 56 | 51 | 539 | 6 | — | — |
| −5Aug 4 | 176.8 | — | 6h 45m | 63 | 51 | 78 | 1 | — | — |