DEXA Scan - One year results! Have to tell someone!

aylajane

So I started working with a trainer a little over a year ago, and according to my Aria scale I was nearly 40% body fat. Over the first 4 months it dropped steadily to about 27%. But for the last 6-8 months it has hovered between 25 and 27% consistently.

I started reading how it wasnt really accurate once you have more muscle, so I changed it to "athletic" mode and it put me at 19-21%! I didnt believe it, so I changed it back. My trainer wanted me to start my first bulk, but I wanted to have a good baseline of where I was first, so I scheduled a DEXA scan... Just got back from it and am so high I can barely sit down There is not really anyone I can share my excitement with (who would understand) except my trainer and I havent seen him yet, so decided to share here!

The scan said 17.0% !!!!!!!! I came home and officially started my bulk with a donut and a bagel bite



The bottom two pictures are 10 months apart and only 15 pounds different! The scan guy couldnt believe I weighed as much as I did (105 pounds of muscle! 22 pounds fat, 5.5 pounds "other" stuff) - I am literally flying right now.

Off to lift some heavy, heavy weights and start eating!! I started out with him eating about 1000-1200 calories a day, which he made me increase pretty quickly. Over the past few months I have averaged 1800-1900 per day. Now I am eating 2100-2300 per day for awhile... Maybe more if I dont start gaining

larsivy

congrats, you look amazing!

TropicalParaMonster

omg you look amazingggg! congrats on the results!

oh, quick question, how tall are ya?

indunna

Holy guacamole that is awesome! Congrats on your success!

Jerrypeoples

congrats, i had a bod pod done and found similar results

LeanButNotMean44

Great job! I wish the dexa scan place closest to me wasn't so far away, I really am due to get another one.

bikermike5094

looking REALLY good!!! congrats!

Roxiegirl2008

Great job! I know I could not do it without my trainer!

aylajane

I am 5'5". Thanks everyone, I was just so excited

And I can now deadlift 225 lbs! Bench press is up to 115 lbs, and squats at 175 lbs... Hoping to get all those up in the next 3 months while eating a lot, gaining maybe 5 pounds... then doing the scan again! It is really cool - it shows you the body fat % for each body part separately, so I will know exactly where I gain fat or muscle for next time!

Debmal77

Amazing. You look so good!!

nicoleromine

I've always wanted to do a DEXA scan. Was there anything about the experience you didn't like? Was the person administering the scan knowledgeable about fitness or did he just push buttons?

Congrats by the way! You're results are inspiring.

girlviernes

Super awesome!! Wow! Especially impressed by your tenacity.

aylajane

DEXA is actually a bone density scan that happens to calculate your body fat, lean muscle, "tissue" and organs in grams during the scan. It is not supposed to be a fitness test, it is a diagnostic tool for osteoporosis or osteopenia. For example, I found out that while my overall bone density was considered "normal", my hips (especially right one) and spine (by vertebrae) are in the top of the osteopenia range. He suggested I start taking vitamin D (he said EVERYONE needs that) and calcium right away and consistently as they are already more prone to fracture than my other bones in my arms and legs.

But he was basically a technician who just administered the scan. If your doctor ordered it to screen for osteoporosis, I assume they would discuss that with you. He walked through the 12 pages of results with me explaining what each meant, but he was by no means a fitness type of person.

aylajane

The scan took literally 15 minutes, and was just laying on a table fully clothed (no jeans or metal) while it took the images. Much like a cat scan or xray.

Juvenica

Well Done! Well Done! Well Done! Well Done!

aylajane

girlviernes wrote: »

Super awesome!! Wow! Especially impressed by your tenacity.

Thank you! I learned in the last year that (like many things in life), losing weight and getting strong is a series of disciplines:

Discipline #1) SHOW UP (every day you are scheduled to work out)
Discipline #2) DO WHAT YOU ARE TOLD (even if it is just you telling yourself, or having a trainer tell you what to do... and do what you are supposed to even when you are not with the trainer)
Discipline #3) TRY YOUR BEST (every time. sometimes your best is better than other times, but "trying really hard" is all you have to do.. no perfection or expectations otherwise are necessary).
Discipline #4) GIVE IT TIME (repeat #1-3 for a long time. Dont keep looking at the clock or calendar. Just do it, and fun things will happen very slowly over time).

aylajane

Juvenica wrote: »

Well Done! Well Done! Well Done! Well Done!

THANKS

mona52bask

You look awesome. Thanks for sharing and giving the great advice. Especially the "it takes time". You started in 2009 and now you're looking great. You are an inspiration.

aylajane

mona52bask wrote: »

You look awesome. Thanks for sharing and giving the great advice. Especially the "it takes time". You started in 2009 and now you're looking great. You are an inspiration.

Thank you! But it did not really take that long... More like consistent effort over two (non-consecutive) years.

The first pic from 2009 was a "before" pic that never had an after because I did not stick to the program/diet I chose for even a week. In 2011-12 I lost 50 pounds pretty fast, and ended up at 145 (top right) but was very "Skinny fat". I thought I looked good, took those pics and was completely CRUSHED at how bad I looked still.

Over the year after that I fell into depression and gained 20 pounds, putting me back at 165. That is when I started seeing a trainer (Oct 2013). The bottom left pic is after 4 months with him - I lost the 20 pounds, putting me back at 145... So the 2nd and 3rd pic are the same weight - but look at the sizes and stats! I was a whole size smaller in clothes, and all my measurements were smaller. Why? Lifting weights! I was starting to get some muscle .

I fell in love with lifting heavy as possible, and watching every "dent" (i.e. muscle definition shows up as dents between muscles, I always notice them first) show up on my body as the muscles starting becoming more defined and the fat started melting away. From Jan to May this year I lost the 15 pounds.. I have been at 130 since May - just slowing recomping from fat to muscle. That is why I was so frustrated that the body fat on my scale wouldnt change - I thought I was not making progress even though I could see it on my body! The pics prove it! But I like numbers... hence the scan

And every month he makes me eat more... and my lifts get higher... Its a self-feeding cycle. I was having a rough time in real life outside the gym early on, and he told me to think of the gym as the highlight of my day... And I did - it gave me something to look forward to every day, crank up the music, and feel like a badass I like that !

girlviernes

aylajane wrote: »

girlviernes wrote: »

Super awesome!! Wow! Especially impressed by your tenacity.

Thank you! I learned in the last year that (like many things in life), losing weight and getting strong is a series of disciplines:

Discipline #1) SHOW UP (every day you are scheduled to work out)
Discipline #2) DO WHAT YOU ARE TOLD (even if it is just you telling yourself, or having a trainer tell you what to do... and do what you are supposed to even when you are not with the trainer)
Discipline #3) TRY YOUR BEST (every time. sometimes your best is better than other times, but "trying really hard" is all you have to do.. no perfection or expectations otherwise are necessary).
Discipline #4) GIVE IT TIME (repeat #1-3 for a long time. Dont keep looking at the clock or calendar. Just do it, and fun things will happen very slowly over time).

Great!! I will save this!

Acacia2India

Congrats - that's awesome!

IILikeToMoveItMoveIt

Super job!

Sarauk2sf

Fantastic progress and good luck with the bulk...and eat all teh ice cream .

aylajane

Sarauk2sf wrote: »

Fantastic progress and good luck with the bulk...and eat all teh ice cream .

I have not had ice cream for a very long time - I see a shopping trip in my future! But I have whipped cream on just about everything... I can eat anything with whipped cream on it...

And thank you again Sara! You were the reason I started lifting in the first place, and I am using your lifting numbers as my goals - though I need to get some weight back on me or I will never make it! I just need you to hold them steady and stop moving up until I can catch up

mrsmuckster

Very cool. I've not thought about lifting, but as I look at your transformation am sure thinking about it. The pictures can easily be me - as the top right is very close to my mesurements. I weigh more, but am 5 inches taller. I keep hearing about the skinny fat - and starting to "get it". Did you do any strength training on your own before you found a personal trainer?

aylajane

Nope I did not. At first he had me doing some circuit machines, showing me how to use them so that on days I was not with him I could do them correctly on my own. Then he progressed into free weights. For a while I only did free weights with him until he was comfortable I could keep proper form on my own. Now I do whatever "homework" he gives me and do the main big lifts (that generally need a spotter, or are so heavy that bad form will really hurt me) with him. I have a power cage at home if I want to do some on my own, but I like having him there.

I do have a friend though that is just using YouTube videos with stronglifts on her own and doing great! Its possible! And you can always hire a trainer just for a few sessions to check your form and give you tips. I just happen to really, really, really like being told what to do! I figure I pay him, I show up and do what I am told (even on days not with him he gives me homework) and I let him worry about the rest

I have stopped seeing the chiropractor, and my knees (which have been terrible my whole life, including needed a handicapped parking sticker) are PERFECT now - basically I have had muscle imbalances my whole life (from bad posture, quads stronger than hammies, etc) and I am all even and proportional now. This was the best thing I have ever done.

And really it wouldnt have taken this long, but in July I crashed my motorcycle - separating the AC joint in my shoulder ... I had to start way back at the bottom for lifting and work back up again, so I probably lost about 2 months of advancing to rehab.

Start yesterday It is very worth it if you do it right. Dont neglect any muscles (people tend to do the lifts they "like" and skimp on the others... but however heavy you can "push", you should be able to "pull" about the same! Otherwise you cause your body more issues or even new issues!)

FromHereOnOut

I just fell in love with this thread!!
Great work!
Thank you so so much for sharing all the details.

lemurcat12

Fabulous. How inspiring. You look great--good luck with the bulk.

jonjhayden

Awesome! I love DEXA scans. They tell you what you really need to know. Clearly in your case they gave you valuable information. It is so satisfying to know that while the scale is moving slowly, the fat was falling off of you.

Keep up the great work!

BTW, where did you get the DEXA done?

aylajane

FromHereOnOut wrote: »

I just fell in love with this thread!!
Great work!
Thank you so so much for sharing all the details.

Thank you! I was hesitant to post anything, but just needed someone to tell Glad I did!

aylajane

lemurcat12 wrote: »

Fabulous. How inspiring. You look great--good luck with the bulk.

Thanks! I am enjoying a little more food today. Bulking messes with your mind... After 25+ years of trying to lose weight - gaining on purpose is SCARY. But I pay the trainer to tell me what to do and it would be stupid not to listen ... so he says bulk, I guess I have to enjoy more food