Of the 10 lb lost on the scale, ~11 lb was fat and lean mass was preserved — flat to slightly up. That is genuine recomposition, not just weight loss: the outcome the protein floor and heavy compound work were there to protect. Absolute lean mass in pounds is the more meaningful muscle read — and it held.
| Metric | Start (Wk 1) | Now (Wk 10) | Change |
|---|---|---|---|
| Bodyweight | 190 lb | 180 lb | −10 lb |
| Body fat % | 21% | 16% | −5 pts |
| Muscle % (Withings) | 75% | 80% | +5 pts |
| Fat mass | 39.9 lb | 28.8 lb | −11.1 lb |
| Lean mass (fat-free) | 150.1 lb | 151.2 lb | +1.1 lb |
| Checkpoint | Date (Wed) | Weight | Body Fat % | Muscle % |
|---|---|---|---|---|
| Week 1 (start) | 2026-04-15 | 190 lb | 21% | 75% |
| Week 4 | 2026-05-06 | 184 lb | 19% | 76% |
| Week 6 | 2026-05-20 | 182.7 lb | 18% | 77% |
| Week 8 | 2026-06-03 | 181 lb | 17% | 78% |
| Week 10 (complete) | 2026-06-17 | 180 lb | 16% | 80% |
Loss was fastest in the opening weeks (~2 lb/week through Week 4, partly early water and glycogen) and settled to ~0.6–0.9 lb/week thereafter — about 1.1 lb/week on average across nine weeks, fat-dominant throughout. Withings body-fat% wobbles a point or two week to week (bioimpedance is swayed by hydration, glycogen and sodium); the multi-week slope is the real signal, not any single reading. To add a weigh-in: append a row to this table with its data-week / data-weight / data-bf / data-muscle values, then run tools/build_progress_chart.py.