Free guide from Coach Joe

Not easy. Not impossible.

Exactly how I built lean mass and lost fat at the same time: my two DEXA scans, six months apart, and what I did between them.

+6.5 lblean mass

-2.4 lbfat

12.0% → 10.5%body fat

Here it is.

How I did it

The result

Two DEXA scans, June 13 and December 8, 2024.

	June	December	Change
Lean mass	161.1 lb	167.6 lb	+6.5 lb
Fat mass	22.9 lb	20.5 lb	-2.4 lb
Body fat	12.0%	10.5%	-1.5 points

DEXA lean mass includes water and glycogen, so it isn't all muscle. The direction is the point. And I'm not a beginner, which is exactly why most coaches say this is "typically no" for someone like me.

"It was all my diet and my morning cardio, and a very consistent schedule."

1. Food: I counted my macros

I counted my macros, and I think that's important to have in this guide.

What filled them: lean protein, low fat, good carbs, and a lot of fresh food. Everything close to the earth.

2. Protein

One gram of protein per pound of my goal weight, not my current weight. My goal was 190, so that was 190 grams of protein a day. Exactly.

3. Morning cardio, fasted

I'd wake up and do cardio before coffee, before food, before anything.

Four or five mornings a week.

4. Training

Strength workouts four or five times a week.

5. Sleep and a very consistent schedule

At least seven hours of sleep, every night.

And consistent: I fell asleep and woke up inside the same 30- to 60-minute window, day after day.

The short version

Count your macros.
1 gram of protein per pound of your goal weight.
Lean protein, low fat, good carbs, fresh food.
Fasted cardio, 4 or 5 mornings a week.
Strength training, 4 or 5 days a week.
7+ hours of sleep, on the same schedule every day.

Run your numbers

Here's how I'd set your starting macros. Protein is 1 gram per pound of your goal weight. Calories land 200 to 300 under your BMR, what your body burns at rest. Carbs and fat fill the rest, about two to one.

Fill in your numbers and your macros show up here.

An estimate to start from, not medical advice. If you're pregnant, nursing, or managing a medical condition, check with your doctor first. Your numbers stay on your device; this page doesn't send them anywhere.

What I'd tell you

This is what worked for me over six months. It isn't the only way, and it isn't easy. But it's not impossible.

Want this built around your calendar?

This is what I do with my clients at Executive Edge: busy executives, real schedules. Book a call and we'll see if it fits.

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