After 3 weeks of training

Here are my results after 3 weeks of one on one training.

10/11 11/3
Weight 145.5 139.8 *Lost 5.7 pounds

Muscle Weight 51.4 55.3 *recommend between 49.2 and 60.2 (this is an impressive increase) gained 3.9 lbs muscle

Fat in Pounds 50.3 38.9 *recommend between 25.9 - 41.4 (huge improvement)

Body Mass Index (BMI) 24.2 23.3 *recommend between 18.5 - 25.0 (in range but on high side)

Percent Body Fat 34.6% 27.8% *recommend between 18 - 28 (now in range but on high side)

BMR 1303 1359 *how many calories I can eat each day without gaining/losing with no exercise

Fitness Age 39 33 Isn't that great
Bicep Strength 21 pounds 35 pounds Pretty good improvement


Recommendation on 10/11: Lose 20.5 pounds and gain 4 pounds of muscle
Recommendation on 11/3: Lose 8.8 pounds and gain 0 pounds of muscle