I hit the milestone yesterday and I promised myself when I started that I would post the full data dump for anyone who wants realistic numbers. SW: 312 lbs, CW: 211 lbs, 5'10" M/38.
Monthly weigh-ins:
| Month | Weight (lbs) | Monthly Loss | Dose |
|---|---|---|---|
| Baseline | 312 | — | 0.25 mg |
| 1 | 301 | -11 | 0.25 mg |
| 2 | 293 | -8 | 0.5 mg |
| 3 | 284 | -9 | 0.5 mg |
| 4 | 278 | -6 | 1.0 mg |
| 5 | 271 | -7 | 1.0 mg |
| 6 | 264 | -7 | 1.7 mg |
| 7 | 257 | -7 | 1.7 mg |
| 8 | 252 | -5 | 2.4 mg |
| 9 | 245 | -7 | 2.4 mg |
| 10 | 239 | -6 | 2.4 mg |
| 11 | 232 | -7 | 2.4 mg |
| 12 | 224 | -8 | 2.4 mg |
| 13 | 217 | -7 | 2.4 mg |
| 14 | 211 | -6 | 2.4 mg |
DEXA Comparisons:
| Metric | Baseline | 7 Months | 14 Months |
|---|---|---|---|
| Body Fat % | 41.2% | 33.8% | 24.6% |
| Fat Mass (lbs) | 128.5 | 86.9 | 51.9 |
| Lean Mass (lbs) | 183.5 | 170.1 | 159.1 |
| Bone Mineral (lbs) | 7.2 | 7.1 | 7.0 |
| Visceral Fat (in²) | 187 | 112 | 54 |
Yes, I lost lean mass. About 24 lbs of it. But I also wasn't doing any structured resistance training for the first 7 months, which was a mistake. Once I started lifting at month 8, the lean mass loss slowed considerably — lost only ~11 lbs of lean over the last 7 months vs. ~13 lbs in the first 7 despite losing roughly the same total weight.
Happy to answer any questions. This community helped me enormously when I was starting out.
Incredible work. A few observations from someone who geeks out on this stuff:
Your visceral fat went from 187 to 54 in² — that's a 71% reduction and honestly that's where the real health transformation lives. Subcutaneous fat is cosmetic; visceral fat is what's driving metabolic disease.
The lean mass story is actually better than the headline suggests. At 312 lbs, a good portion of that "lean mass" was water retention, glycogen stores, and connective tissue that was only there to support a 312-lb frame. Functional lean mass (actual contractile muscle tissue) loss was probably closer to 12-15 lbs, which is very reasonable for 101 lbs total lost.
What does your lifting program look like now?
This is one of the best documented journeys I've seen on here. Saving this thread.
Quick question — what was your caloric intake like? Were you tracking or just eating to appetite?
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View ResultsThanks both. To answer:
Lifting: I do a basic upper/lower split 4 days per week. Nothing fancy — compound movements, progressive overload, 3x8-12 rep ranges. Bench, rows, overhead press, squats, RDLs, pull-ups (assisted at first, now bodyweight for 3x6).
Calories: I tracked loosely for the first 3 months, was averaging around 1,500-1,700/day which was a significant deficit from my estimated TDEE of ~2,800. After month 3 I stopped tracking and just ate to appetite, which naturally settled around 1,800-2,000. Currently eating about 2,100 as I'm prioritizing protein for lean mass retention. Protein target is 160g/day minimum.
This is incredibly motivating. I'm 3 weeks in at 289 and feeling discouraged because I've only lost 4 lbs. Seeing your month-by-month makes me realize I need to zoom out and think long term.
Amazing transformation! Starting at 287 lbs, I'm now at 162 lbs after 18 months on semaglutide 2.4mg/wk. These photos show my progress at months 3, 6, 9, 12, 15, and 18. The body recomposition has been incredible — DEXA shows 23% body fat, down from 42%...