You stepped on the same body-composition scale on 11 May and again recently. Put side by side, the two readings tell a clear story — and point to four things to change. No jargon. Just what happened, why, and what to do next.
| Metric | Scan 1 · May 11 | Scan 2 · Recent | Change |
|---|---|---|---|
| Weight | 65.6 kg | 67.2 kg | +1.6 kg |
| Fat mass | 20.4 kg | 21.7 kg | +1.3 kg |
| Muscle mass | 41.5 kg | 41.7 kg | +0.2 kg* |
| Body fat % | 31.0% | 32.3% | +1.3% |
| BMI | 23.8 | 24.2 | +0.4 |
*The +0.2 kg muscle is within the scale's margin of error — treat it as flat, not real growth. These scales read body water, so the reliable signals are fat, waist, and the multi-week trend.
In plain terms: over two months you gained 1.6 kg — and about 80% of it was fat . Your muscle didn't measurably move. That's the whole picture in one line.
The green blocks (muscle + everything that isn't fat) are almost identical. The coloured block on the right — fat — is the part that grew. You're carrying too little muscle and rising fat at the same time. The scale even names this profile directly: やせ肥満 — "skinny-fat."
There's a genuinely good side to this. Your fat-free mass gives an FFMI of ~16.4, where an untrained average man sits around 18–19. Being under-muscled means your biggest muscle-building gains are still ahead of you — a window that doesn't stay open forever. The goal now is to use it.
You don't have to guess your diet — the two scans reveal it. Storing that fat and lean over ~2 months took a specific amount of extra energy:
That's the entire diagnosis in one number. You're not badly overeating — you're drifting only ~150–170 kcal a day above maintenance, untracked. Your maintenance is roughly 2,300/day, so you've been living around 2,450 without measuring it. That small, invisible surplus is exactly why you're slowly softening instead of building.
And the muscle staying flat despite training hard points at the method, not the effort: not enough protein, no steady progression, and not enough recovery. Fix the leak and the method and the same effort starts paying off.
Skinny-fat almost always means under-eating protein. It's the single biggest thing standing between you and new muscle — and the easiest to fix.
Muscle only grows if the demand keeps rising. If the weights and reps don't climb week to week, and sets stop well short of failure, there's no reason for the body to build.
Training nearly every day with no rest days means fatigue outruns recovery. Muscle is built during rest, not just in the gym — especially early on.
Because you're early in training, you can do something advanced lifters can't: lose fat and still build a little muscle at the same time (a "recomp"). Your target — 1,800 kcal — is a ~500 deficit off your ~2,300 maintenance: firm enough to strip fat at a good clip, with 140 g protein doing the job of protecting (and slowly building) muscle the whole way down.
| Lever | Target | Why it matters |
|---|---|---|
| Calories | 1,800 / day | A ~500 deficit off your ~2,300 maintenance → ~0.45 kg fat/week (~0.67% of bodyweight — the research-optimal fat-loss pace). Firm, not a crash. |
| Protein | 140 g / day | Floor 130 g (~2.1 g/kg). The biggest lever you have. Hit it every day, not on average. |
| Training | 4–5 days + 2 rest | Swap "every day" for focused sessions plus real rest. Recovery is where beginners actually build. |
| Progression | log every lift | Add reps or weight each week. End sets 1–2 reps from failure. Follow your own logbook, not someone else's weights. |
| Judge by | waist · photos · trend | Not one scan. A working recomp looks like: weight flat or slightly down, waist down, lifts up. |
At this deficit the scale moves faster, and fat is what leaves. The 140 g protein plus progressive lifting means you hold onto muscle instead of burning it — and as a beginner you can still add a little (~0.1–0.2 kg/month) even while cutting. You won't blow up in size. You'll get visibly leaner, tighter, and stronger — and your next scan should flip this one: fat down, muscle holding or up.
A realistic projection from where you are now. Assumes you hit the numbers most days and progress your lifts. The scale bounces daily (water) — read the monthly trend, not any single morning.
| Milestone | Weight | Body fat | What you'll see & feel |
|---|---|---|---|
| Now | 67.2 kg | ~32% | Soft midsection, little definition — the starting line. |
| Month 1 | ~64.8 kg | ~31% | Waistband looser, less puffy/bloated, face a touch leaner. Lifts already climbing. |
| Month 2 | ~63 kg | ~29% | Clothes fit noticeably better, shoulders & arms firmer, first real definition showing. |
| Month 3 | ~61 kg | ~26% | Visibly leaner — muscle showing through, jaw sharper, every lift up. A different photo than today. |
Across 3 months that's roughly −6 kg on the scale, ~5–6 kg of it fat, with muscle held or slightly up — body fat dropping from ~32% to ~26%. Not a transformation photo yet, but the exact turn from "skinny-fat" toward lean. Keep going past month 3 and it accelerates.
Bottom line. You're a beginner drifting ~165 kcal/day over maintenance on an untracked, low-protein, non-progressive routine — with a lot of muscle still to gain. Track your food, hit 140 g protein, progress your lifts, and actually rest. Do that and the effort you're already putting in finally starts to show.