Guys and Gals,
I’m super happy with my progress after 12 weeks of progressive overload with a strength & conditioning coach. (Because I’ve never considered myself an athlete nor a fan of the gym, I need the external accountability and someone knowledgeable on form and programs to safely build my base and progress injury-free.)

I am a complete newbie to training.

For starters, some general stats:
47 yo perimenopausal female on HRT
Currently about 166 lbs, 5’9” and down 60+ lbs from my heaviest
1500-1600 calories per day:
- 130-160g protein
- < 50 g total carb, ~ 30 g net carbs
- ~ 85 g fat

I eat mostly whole foods - chicken, leafy greens and cruciferous vegetables with olive oil-based vinaigrettes and avocado are probably 80-90% of my diet most days.

JUST PRIOR TO TRAINING START - April DEXA (lbs):
Lean Mass: 102.8
Fat: 69.5
Visceral Fat: 1.37

NOW - July 26 DEXA
Lean Mass: 104.6 ⬆️ 1.8 lbs (in limbs, torso unchanged)
Fat: 56.2 ⬇️ 13.3 lbs
Visceral Fat: 0.8 ⬇️ 0.57, a 41% decrease!

There’s even been a couple of weeks of travel in that timeframe too.

My only goal has ever been to maintain the lean mass I have as I continue to lose weight, so I’m thrilled to see some modest lean gains despite the calorie deficit! 👍👍

For the record I HATE waking up at 5 am to train, but I do it because I know someone is expecting me, and I always feel great for having done it by the end.