Losing fat while holding strength. Started May 23, 2026. Everything here is aggregated from a private training log.
Measured
Weight
183.2lb
-14.8 lb since May 23
Body fat
22%
from 26.6%
Waist
34.25in
from 34.5 in
Visceral fat
6
from 10 · scale rating
Fat mass
40.3lb
-12.3 lb since baseline
Muscle mass
133.4lb
-0.2 lb since baseline
20-min row
2:07.1/ 500m
from 2:22.8 at baseline
Last weigh-in Sep 5, 2026 · 12d ago
Goals
These are tracked independently. Reaching the weight target would not by itself mean reaching the body-fat target, and neither guarantees the waist or definition marker — so each one is measured on its own terms.
Weight5.2 lb to go
198.0 lb183.2 lb178.0 lb
Body fat6.0% to go
26.6%22.0%16.0%
Definition
Visible abdominal definition
Not measured on a scale — tracked separately from the numeric goals.
Waist
Tracked, with no fixed target — 34.25 in at the last measurement.
MeasuredTarget
Weight trend
Each point is a recorded weigh-in, positioned by date. Gaps are gaps — nothing is interpolated between measurements, and the twelve weeks between the May baseline and mid-August are weeks I did not record.
Body composition
Fat mass
Muscle mass
Smart-scale readings. Useful for direction over weeks, not as an absolute measurement — the fat-mass and muscle-mass split in particular is an estimate the device derives from impedance.
Twenty-minute steady-state pieces, average seconds per 500 m — lower is faster. Interval sessions are tracked separately, because a piece that drops to low output between efforts has a slower average split by design.
The planned week — 5 sessions. This is the schedule, not a record of attendance. Only the rowing pieces are machine-recorded, so those are the sessions with numbers against them.