Body Composition Recheck: Progress, Pinches, and Real Talk

April 3, 2024

Spoiler alert: The calipers don’t lie—and neither do the compliments.

Caleigh’s been hearing a lot lately: “You’re looking like a total smoke show!” (Respectfully, of course.) With all that well-earned praise coming in, we figured it was time to follow up with some hard data—hello, body composition test!

We did our first body comp breakdown back in Season 2, Episode 20, and now, about seven months later, it was time for an update.

📊 Why Body Composition > Scale Weight

Weight alone doesn’t tell the full story. A body composition test uses skinfold calipers to differentiate between:

Lean mass (muscle, bone, water)
Fat mass (what you're working to reduce)
Total body fat percentage (a more accurate picture of health & fitness goals)

This gives a clearer picture of your progress—especially if the number on the scale hasn't moved much.

🔥 Caleigh’s Results: Progress You Can Feel

Previous weight (May): 139.6 lbs
Previous body fat: 34.05 lbs of fat
New body fat %: 23.25%
Down from: 24.39%
Lean body mass: 104.84 lbs
Fat mass: 31.76 lbs
Estimated loss to reach goal (20% body fat): ~5.6 lbs

🧠 Fun fact: Caleigh hasn’t lost much scale weight in the last year—but her body looks drastically different. That’s because she’s built muscle, reduced fat, and reshaped her physique.

🥵 The Pinch Test Drama

Let’s just say, the caliper test got a little tense. Caleigh may have accused her coach of being a little aggressive with the skinfold pinches. But hey, accuracy matters!

We used the Jackson-Pollock 3-point method (not the abstract artist, FYI), and yes—it’s not always comfortable. But it works.

🧠 Abs, Goals, and Reality Checks

Caleigh’s goal? Get into the athlete body fat range or see some abs. Right now, she’s solidly in the “fitness” range (21–24% for women).

But here’s the catch: abs aren’t just about workouts. They’re about dialing in nutrition. That midsection pinch? That’s your body holding on to fat—usually the last place to lean out.

“Abs are made in the kitchen, not just the gym.”

🧬 Muscle Gains: Sarah’s Story

Now let’s talk about Sarah.

Last body fat % (May): 18.2%
Current body fat %: Lower than before!
Lean body mass gained: ~5 lbs
Scale weight: Slightly up to 166 lbs

Even though her scale weight increased by a couple of pounds, she gained lean mass and lost fat—exactly what you want when you’re strength training.

“I used to obsess about being under 150 lbs… now I’m 166 and fitter than ever.”

🎉 Alan’s Journey: 28 Pounds Down!

Podcast producer Alan even joined the fitness train—and lost 28 pounds in 9 months!

Started after almost dying during the viral 12-3-30 treadmill challenge 😅
Adopted a new routine that works for him
Sleeps better, has more energy, feels amazing

His secret? Hydration, consistency, and listening to us banter.

💧 Underrated Fitness Tip: Drink More Water

Seriously. So many people overlook this. Alan noticed a huge difference in mood, energy, and fat loss just by increasing his water intake.

“Crabby? Dehydrated. Bloated? Dehydrated. Tired? Yep—probably dehydrated.”

🏁 Final Thoughts

Your scale weight doesn’t define your progress.
Body composition shows the real results—muscle gain, fat loss, and physical transformation.
Nutrition and consistency play a massive role in visible changes.
It's never too late to start, and small shifts can lead to big outcomes.

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