Complete a Body Recomposition Program
20 weeks · 0 milestones
Simultaneously reduce body fat and build lean mass over a structured 20-week program, with before/after DEXA or measurements.
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Establish Baseline Measurements and Design Your Program
1–2 weeks
Establish objective baseline measurements of your body composition before starting any training or nutrition changes. At minimum: body weight, waist circumference, and at least two other body measurements (hips, chest, upper arm, thigh). If available, use a DEXA scan, InBody scan, or BodPod for a fat mass and lean mass baseline. Design a 12-week program specifying training frequency, progressive overload scheme, and caloric targets. The program must be reviewed by a fitness professional or registered dietitian before starting.
Proof required
Submit: (a) baseline measurements with date (body weight, waist, and at least two additional measurements; DEXA or similar preferred but not required), (b) your 12-week program design specifying training split, weekly frequency, starting loads or volume, and weekly caloric targets, and (c) written feedback from a fitness professional (personal trainer, strength coach, or sports scientist) or registered dietitian confirming the program design is sound and the goals are realistic.
What gets checked
- Baseline measurements are specific with dates — not estimates or ranges
- Program design is specific — 'bench press 3×10 at 70% 1RM, increasing 5% each week' not 'do upper body three times per week'
- Professional reviewer confirms goals are realistic — body recomposition (gaining muscle while losing fat simultaneously) is slower than either alone; unrealistic timelines are a red flag
Complete 12-Week Progressive Training and Nutrition Program with Logs
Final Measurements and Documented Outcome Comparison
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