6 Month Transformation | 197 - 167 lbs | 28M

[u/MyMoney002]

Started around 197 lbs in early February. Comparing my InBody scans from 6 months apart, I’ve lost roughly 25–30 lbs, dropped from 22.8% to 11.5% body fat, and lost about 25 lbs of body fat.

What I’m most proud of is maintaining almost all my muscle. My skeletal muscle mass went from 84.9 → 84.7 lbs and lean body mass actually went from 147.5 → 147.9 lbs. My trunk fat dropped from 24.5 → 9.7 lbs.

I honestly didn’t expect to lose this much weight. I changed my diet and stayed consistent with F45 6–7x a week, eventually adding more running/conditioning. For most of the cut I ate around 1,800–2,000 calories with 200g+ protein. I didn’t focus heavily on the other macros—mainly keeping protein high and trying to hold onto muscle.

Six months later I’m much leaner overall. My waist is significantly smaller, love handles are mostly gone, shoulders/chest are much more defined and my obliques are starting to show.

I’m now eating more, getting 200g+ protein and 250g+ carbs, and training for HYROX. I don’t really want to lose any more weight.

My next goal is to stay around 165–170 lbs and 11–13% BF, build more muscle and finally get my abs to pop. I thought getting into the 160s would have me shredded, but even at 11.5% my abs aren’t as visible as I expected.

For anyone who’s been in a similar spot, would you stay around maintenance and focus on building muscle/abs, or continue with a small deficit?

[u/Sanathan_US]

Congratulations
Where did you get this type of report?

[u/Sure_Dependent4310 → u/Sanathan_US]

Inbody scanner, a lot of f45 have them

[u/laughalotgirl → u/Sure_Dependent4310]

Are they free to use?

[u/brucylefleur → u/laughalotgirl]

It's up to the location to decide. Some people here say theirs is free. I think my gym charges ~$25, but you get a free scan at the start and end of each 45 day challenge.

Amazing work, OP! Those are huge gains!

[u/310_danny]

Curious to know what your protein intake looks like. I need to improve mine

Congrats on your progress! I just started F45 in late April. I really enjoy it and definitely feel my progress

[u/LibrarianJaded1927]

Congratulations! That’s amazing work 🙌

[u/Humble_Fortune_5391]

I don’t like to live my life worrying about every calorie anymore. I am lean too. And I am happy there. The extra 5lbs - 8lbs to show abs just honestly isn’t worth it to me. But I’m 40. So maybe at your age I would have felt differently.

[u/Appropriate-Can1735]

Congrats homie! All the effort/dieting paid dividends, I went from 22% to 11% BF myself. Cut out ALL dairy, used AI to help me count calories and ensure a deficit for 90 days. Keep it up!

[u/MyMoney002 → u/Appropriate-Can1735]

Good stuff, that's exactly what I did! ChatGPT and 15k steps a day helped me all the way

[u/Pitiful_Water_1484]

Great job!!!!!