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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 22, 2026

Sleep
8h 17m
score 54 · +14
Sleep score, last 7 days: 40, 59, 41, 58, 57, 40, 54
HRV
65ms
−8 ms
HRV, last 7 days: 76 ms, 66 ms, 71 ms, 55 ms, 61 ms, 73 ms, 65 ms
Resting HR
56bpm
+2 bpm
Resting HR, last 7 days: 53 bpm, 56 bpm, 55 bpm, 58 bpm, 55 bpm, 54 bpm, 56 bpm
Recovery
—
not recorded
Weight
177.5 lb
+1.0 lb
Weight, last 7 days: no data, no data, no data, no data, no data, 176.5018772 lb, 177.49395619999999 lb
Training load
537d
optimal · ratio 1.20 · −0.17
Load ratio, last 7 days: 0.55, 0.48, 0.42, 1.78, 1.56, 1.37, 1.2
VO₂max
44.0
Coros · Sep 22
Sessions
0day
2 / 7d

Meals · Sep 22, 2026

No meals logged for Sep 22. Latest logged: Sep 14 →

Progress photos · Sep 22, 2026

177.5 lb

Standing · Sep 22, 2026
Standing · standing≈front
Flexing · Sep 22, 2026
Flexing · evening flex
Side · Sep 22, 2026
Side · side profile

Weight · 30 days

Scale weight, Sep 10 to Oct 9, 2026, with the lean goal corridor and DEXA scans176179181Sep 11Sep 18Sep 22Sep 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

177.5 lb · Sep 22 · 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 8todayW1W2W3W4W5todayW6W7W8W9W10Nov 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

177.5 lb · Sep 22 · 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 3

DateSessionTimeDistancePaceAvg HRLoad
Sep 27Austin Road Bike · Bike19m3.8 km5:08 /km11312
Sep 27Austin Road Bike · Bike11m3.1 km3:27 /km13213

source: d1 · today: 2026-10-09 · day: 2026-09-22 · targets: current · generated: 2026-10-09T07:09:59.594Z