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Getting juicy

The goal

+5 lb lean mass by Nov 8 — 128.1 lb → 133.1 lb, then retest

Modest fat gain allowed. Lean first.

Sleep above 7 hours.

Body composition · InBody (post-run) · Sep 19, 2026

88.2 lb
lean mass
−18.1 lb vs Sep 8
26.4 lb
fat mass
−6.4 lb vs Sep 8
14.8%
body fat
−8.3 pt vs Sep 8
178.5 lb
scan weight

InBody 380 (session 2026-09-19) · InBody 380

Daily · Sep 12, 2026

Sleep
6h 37m
score 37 · −7
Sleep score, last 7 days: no data, no data, 74, 51, 61, 44, 37
HRV
59ms
−6 ms
HRV, last 7 days: no data, no data, 61 ms, 42 ms, 62 ms, 65 ms, 59 ms
Resting HR
57bpm
+1 bpm
Resting HR, last 7 days: no data, no data, 54 bpm, 57 bpm, 58 bpm, 56 bpm, 57 bpm
Recovery
—
not recorded
Weight
177.6 lb
±0.0 lb
Weight, last 7 days: no data, no data, 176.700293 lb, 175.79639879999996 lb, 177.60418719999998 lb, 177.60418719999998 lb, 177.60418719999998 lb
Training load
297d
detraining · ratio 0.74 · −0.06
Load ratio, last 7 days: no data, no data, 1.16, 1.02, 0.9, 0.8, 0.74
VO₂max
47.0
Coros · Sep 12
Sessions
3day
7m · 8 / 7d

Meals · Sep 12, 2026

MealCalPCF
MyFit Foods — Salmon Alfredo Regular
4g fiber
650525226
MyFit Foods — Bison Kickstart Burrito
2g fiber
410352419
Lou's Eastside — Avocado Jalapeño Burger
5g fiber
910443466
Lou's Eastside — Chicken Tenders (Lou's Buffalo, no ranch, no fries)
1g fiber
690652738
Rambler — Rambler Original Sparkling Water
0g fiber
0000
Smoothie King — Angel Food 44 oz
0g fiber
759101851
Calories
3,419kcal
419 over 3,000
Protein
206g
26 over 180
Carbs
322g
18 under 340
Fat
150g
60 over 90

Progress photos · Sep 12, 2026

177.6 lb

Standing · Sep 12, 2026
Standing · standing≈front
Flexing · Sep 12, 2026
Flexing

Weight · 30 days

Scale weight, Sep 10 to Oct 9, 2026, with the lean goal corridor and DEXA scans176179181Sep 11Sep 12Sep 18Sep 25Oct 2Oct 9Sep 10 · 177.6 lbSep 11 · 177.6 lbSep 12 · 177.6 lbSep 13 · 177.4 lbSep 14 · 177.4 lbSep 15 · 176.4 lbSep 16 · no weigh-inSep 17 · no weigh-inSep 18 · no weigh-inSep 19 · no weigh-inSep 20 · no weigh-inSep 21 · 176.5 lbSep 22 · 177.5 lbSep 23 · 178.3 lbSep 24 · 178.4 lbSep 25 · 178.4 lbSep 26 · no weigh-inSep 27 · no weigh-inSep 28 · no weigh-inSep 29 · no weigh-inSep 30 · no weigh-inOct 1 · no weigh-inOct 2 · no weigh-inOct 3 · no weigh-inOct 4 · no weigh-inOct 5 · no weigh-inOct 6 · no weigh-inOct 7 · no weigh-inOct 8 · 178.8 lbOct 9 · no weigh-in

177.6 lb · Sep 12 · 7d avg 177.1 lb · corridor 182–185 lb by Nov 8 · Day 0 DEXA 176.4 lb (128.1 lean / 40.6 fat) · 12 weigh-ins in 30d

Expand ▸Collapse ▾Scale weight, Aug 25 to Nov 11, 2026, with the lean goal corridor and DEXA scans177180184+5 lb lean · +3 lb allowanceDay 0 DEXA 176.4re-scan · wk 8todayW1Sep 12W2W3W4W5todayW6W7W8W9W10Nov 8 · goalAug 25 · no weigh-inAug 26 · no weigh-inAug 27 · no weigh-inAug 28 · no weigh-inAug 29 · no weigh-inAug 30 · no weigh-inAug 31 · no weigh-inSep 1 · no weigh-inSep 2 · no weigh-inSep 3 · no weigh-inSep 4 · no weigh-inSep 5 · no weigh-inSep 6 · no weigh-inSep 7 · no weigh-inSep 8 · 176.7 lbSep 9 · 175.8 lbSep 10 · 177.6 lbSep 11 · 177.6 lbSep 12 · 177.6 lbSep 13 · 177.4 lbSep 14 · 177.4 lbSep 15 · 176.4 lbSep 16 · no weigh-inSep 17 · no weigh-inSep 18 · no weigh-inSep 19 · no weigh-inSep 20 · no weigh-inSep 21 · 176.5 lbSep 22 · 177.5 lbSep 23 · 178.3 lbSep 24 · 178.4 lbSep 25 · 178.4 lbSep 26 · no weigh-inSep 27 · no weigh-inSep 28 · no weigh-inSep 29 · no weigh-inSep 30 · no weigh-inOct 1 · no weigh-inOct 2 · no weigh-inOct 3 · no weigh-inOct 4 · no weigh-inOct 5 · no weigh-inOct 6 · no weigh-inOct 7 · no weigh-inOct 8 · 178.8 lbOct 9 · no weigh-in

177.6 lb · Sep 12 · 7d avg 177.1 lb · corridor 182–185 lb by Nov 8 · Day 0 DEXA 176.4 lb (128.1 lean / 40.6 fat) · 12 weigh-ins in 30d · 5 of 16 weeks

Training · Week 1

DateSessionTimeDistancePaceAvg HRLoad
Sep 13Jump Rope · Other6m——1287
Sep 12Jump Rope · Other7m——13911
Sep 12Endurance run + bike · Other0m————
Sep 12Easy hinge · Strength0m————
Sep 11Aesthetic upper (thickness + side delts + arms) · Strength0m————
Sep 10Noah-led full body · Strength0m————
Sep 9Jump Rope · Other6m——1359
Sep 8Jump Rope · Other5m——1346
Sep 8Outdoor Run · Run31m6.6 km4:43 /km184301

source: d1 · today: 2026-10-09 · day: 2026-09-12 · targets: current · generated: 2026-10-09T07:10:35.269Z