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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 21, 2026

Sleep
8h 52m
score 40 · −17
Sleep score, last 7 days: 62, 40, 59, 41, 58, 57, 40
HRV
73ms
+12 ms
HRV, last 7 days: 70 ms, 76 ms, 66 ms, 71 ms, 55 ms, 61 ms, 73 ms
Resting HR
54bpm
−1 bpm
Resting HR, last 7 days: 53 bpm, 53 bpm, 56 bpm, 55 bpm, 58 bpm, 55 bpm, 54 bpm
Recovery
—
not recorded
Weight
176.5 lb
+0.1 lb vs Sep 15
Weight, last 7 days: 176.3696 lb, no data, no data, no data, no data, no data, 176.5018772 lb
Training load
627d
high · ratio 1.37 · −0.19
Load ratio, last 7 days: 0.52, 0.55, 0.48, 0.42, 1.78, 1.56, 1.37
VO₂max
44.0
Coros · Sep 21
Sessions
0day
2 / 7d

Meals · Sep 21, 2026

No meals logged for Sep 21. Latest logged: Sep 14 →

Progress photos · Sep 21, 2026

176.5 lb

Standing · Sep 21, 2026
Standing · standing≈front; scale 176.5 lb
Flexing · Sep 21, 2026
Flexing · morning flex; scale 176.5 lb
Side · Sep 21, 2026
Side · side profile; scale 176.5 lb

Weight · 30 days

Scale weight, Sep 10 to Oct 9, 2026, with the lean goal corridor and DEXA scans176179181Sep 11Sep 18Sep 21Sep 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

176.5 lb · Sep 21 · 7d avg — · 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 8todayW1W2Sep 21W3W4W5todayW6W7W8W9W10Nov 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

176.5 lb · Sep 21 · 7d avg — · 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 2

DateSessionTimeDistancePaceAvg HRLoad
Sep 19Floyd County Run · Run2h 59m21.5 km8:19 /km161502
Sep 16Strength · Strength39m——11626

source: d1 · today: 2026-10-09 · day: 2026-09-21 · targets: current · generated: 2026-10-09T07:10:57.488Z