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Heres what happened: Starting point: Weight: 89.5kg Body fat: 15% Fat mass: 13.4kg Muscle mass: 73.5kg Visceral fat: Level 5 (relatively low) After 3 months: Weight: 77kg Body fat: 8.3% Fat mass: 6.8kg Muscle mass: 71.1kg Visceral fat: Level 2 Total changes: Weight lost: 12.5kg Fat lost: 6.6kg (over a stone of pure fat) Muscle lost: 2.4kg (mostly water, not actual muscle tissue) Visceral fat reduction: 60% Cardiovascular fitness: VO2 max improved from 51 54 (significant increase) Strength: Lost 10-15% on main lifts (bench press, squats, pull-ups)

Clinical, Cosmetic and Investigational Dermatology, 10 , 147

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