Three months of very doable lifting plus low-intensity movement dropped my body-fat by 1.9%, added 5.7 lb of lean tissue, and didn’t require crash-diets, 5a.m. runs, or any other heroic measures.

From Baseline to Check‑In

Back in late February I booked a baseline DEXA scan so I’d have more than scale weight to judge the fat‑loss block I was about to start. After 90 days of four‑day lifting, extra walking, and a modest calorie deficit, I stepped back into the scanner last week. Here’s what changed—and exactly how I got there.

In Dad Bod Debugging I promised to circle back after a DEXA scan. This is that follow-up: the numbers, the context, and what actually moved the needle.

The DEXA Results

Metric 25 Feb 2025 4 June 2025 Change
Body-fat % 19.1% 17.2% -1.9%
Lean mass 122.7 lb 128.4 lb +5.7 lb
Fat mass 28.9 lb 26.5 lb -2.4 lb
Total mass 157.3 lb 160.7 lb +3.4 lb

What the Training Actually Looked Like

  • Upper/Lower Two-Lift Template — 4 sessions/week, 45 min each.
  • Movement between meetings — averaging ~8k steps/day. When I missed my target I added a 15–20 min treadmill incline walk (still Zone 2, nothing crazy).
  • No running, HIIT, or circuits. Just steady walking + lifting.
  • Recovery — 2 colds (6 lifting days lost) and one short vacation; on those weeks I dropped volume by half or more and got back on track after I felt better.

Total weekly time commitment: ~4 h lifting, ~2.5 h accumulated walking.

Nutrition in One Paragraph

Maintenance calories or very slight deficit on most days. Protein 1 g/lb. No foods were off-limits; the guard-rails were portion size and adequate protein.

Takeaways

  1. Body weight is only a proxy for real results. A DEXA gave the feedback loop I needed.
  2. Consistency beats perfection. Missing a few workouts wasn’t fatal; quitting would have been.
  3. Low-intensity movement adds up. Steps + gentle incline walks handled cardio without wrecking joints or recovery.
  4. A minimal program still works. Two compound lifts per session was enough stimulus once effort and progression were tracked.

Debugging Common Myths

Myth Reality from this block
“You have to starve to see lose fat.” Small deficit + adequate protein was enough to drop fat while gaining muscle.
“Endless HIIT is required.” Walking and the occasional incline treadmill session covered the aerobic base.
“Busy schedule means no progress.” < 6 hours/week total time investment moved all three metrics in the right direction.

What’s Next?

I’m switching to a gentle surplus for a dedicated muscle-gain phase. To keep the engine healthy without beating up my knees I’m experimenting with:

  • Rowing erg — short, easy sessions after lifting. Initial tests show this may not work for me.
  • Rucking — starting light and gradually adding load/time. I started too eager and my knees complained, so I’m dialing back my pace and weight.

I’ll run another DEXA mid-August and report back.

Next Reads

  1. Hybrid Fitness Rationale for Software Engineers — why blending strength and cardio fits our desk-bound careers.
  2. Upper/Lower Two-Lift Strength Template — the exact template that powered these results.
  3. Dad Bod Debugging — the setup and mindset shift that led to this DEXA check-in.
  4. Upper/Lower Split for Busy Parents — a time-crunched variation if parenting eats your calendar.