Module 4

Body Composition & Metrics

Go beyond the scale. Body fat percentage, DEXA scans, fat-free mass, visceral fat, recomposition, cutting, bulking, and maintenance — learn to measure and change what actually matters.

11 chapters100 min total read

Chapters

Body Fat Percentage: What It Means and How to Measure It

Why body fat percentage matters more than scale weight — and the best methods to actually measure it accurately.

9 min read·body fat, body composition, DEXA

Fat-Free Mass: The Metric Athletes Should Track Instead of Weight

Two people can weigh the same and look completely different. Fat-free mass explains why — and why it's the better metric for progress.

8 min read·fat-free mass, FFM, lean mass

BMI Is Broken: Why You Need Better Metrics for Body Composition

A formula from 1832 that ignores muscle, bone density, and fat distribution. Here's why BMI fails — and what to track instead.

8 min read·BMI, body composition, body fat

DEXA Scan Guide: The Gold Standard for Body Composition

DEXA scans use dual-energy X-rays to map your body composition with clinical precision. Here's how they work, what the results mean, and how they compare to other methods.

9 min read·DEXA scan, body composition, body fat measurement

Waist-to-Hip Ratio: A Better Health Marker Than BMI

Waist-to-hip ratio (WHR) predicts cardiovascular disease and metabolic risk more accurately than BMI. Learn how to measure it, what your number means, and why fat distribution matters.

8 min read·waist-to-hip ratio, WHR, body composition

Visceral Fat: Why It's Dangerous and How to Lose It

Visceral fat wraps around your organs and drives inflammation, insulin resistance, and cardiovascular disease. Here's what it is, how to measure it, and proven strategies to reduce it.

9 min read·visceral fat, body composition, health markers

Body Recomposition: How to Build Muscle and Lose Fat at the Same Time

Body recomposition — gaining muscle while losing fat simultaneously — is real, but only under specific conditions. Here's the science on who can do it, how, and what to expect.

10 min read·body recomposition, muscle gain, fat loss

The Lean Bulk Guide: Build Muscle Without Getting Fat

A lean bulk means gaining muscle with minimal fat. Here's the exact surplus, protein target, and tracking strategy to do it right.

9 min read·lean bulk, muscle gain, calorie surplus

The Cutting Guide: How to Lose Fat and Keep Your Muscle

A proper cut means losing fat while preserving muscle. Here's the evidence-based protocol — deficit sizing, protein targets, training adjustments, diet breaks, and refeed days.

11 min read·cutting, fat loss, calorie deficit

The Skinny Fat Solution: Fix Your Body Composition

Normal weight but high body fat — the 'skinny fat' phenotype is more common and more dangerous than people realize. Here's why it happens and the exact protocol to fix it.

10 min read·skinny fat, body recomposition, body composition

Maintenance Calories: How to Find and Use Your True TDEE

Your maintenance calories are not a fixed number from a calculator — they shift with activity, adaptation, and stress. Here's how to find your real TDEE and why spending time at maintenance matters.

9 min read·maintenance calories, TDEE, energy balance

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