Comprehensive Health Report

Your Starting Line

Baseline Scan — 6 Jun 2026

This is your honest baseline at 44 — and it is a strong one. You carry 67.3 kg of muscle on a near-perfectly symmetrical frame, and your metabolic age comes back three years younger than your real age. This is not a rescue job — it is a recomposition: trim roughly 5–7 kg of central fat while building the upper body, which the scan shows is the one clear gap from years of cardio-only training. Do those two things — ideally with a low-dose GLP-1 to make the fat side effortless — and you finish leaner, stronger and genuinely athletic.

Weight

90.1 kg

198.6 lb • Recomp target: ~83 kg

Body Fat

21.5 %

19.3 kg • Fitness range: 14–17%

Muscle Mass

67.3 kg

Your asset — protect & build it

Visceral Fat

10 rating

High-normal • Healthy: 1–12

Key Metrics

Tanita Pro — 6 Jun 2026

Weight

90.1kg

198.6 lb • Recomp target: ~83 kg

~5–7 kg of fat to shed

Body Fat

21.5%

19.3 kg • Fitness: 14–17% (male)

~5 pts above target

Muscle Mass

67.3kg

74.7% of body weight

Strong lean base

BMI (recalc’d @176 cm)

29.1

Healthy: 18.5–25.0 • see frame note

Misleading at your muscle level

Visceral Fat

Healthy: 1–12 • Scale: 1–59

High-normal — nudge to ≤8

Body Water

54.5%

49.1 kg • Optimal: 50–65%

Well hydrated

BMR

2,057kcal

8,606 kJ — daily basal burn

Maintenance ~2,900 kcal

Protein / Bone

18.2kg

Bone mass 3.5 kg — robust

Healthy & strong

A note on your BMI & frame

Your original scan was captured under a clinic profile, so the printed BMI (26.9) used the wrong height. Recalculated for your real 176 cm it is 29.1 — but BMI cannot tell muscle from fat. With 67.3 kg of muscle on you, a sensible target is roughly 82–84 kg at 15–17% body fat: lean and athletic, and it may still read “overweight” on BMI alone. Chase the body-fat and visceral numbers, not the BMI.

Your Two Priorities

Recomposition, not rescue

Build the upper body — the cardio-only gap

The scan tells a clear story. Your legs carry ~11.7 kg of muscle each and are relatively lean (~15% fat) — that is the cardio. But your arms hold only 4.0–4.1 kg of muscle each and are noticeably fattier (~20%), and the trunk sits at 25% fat. That upper-body under-development is the signature of training that is almost entirely cardiovascular. Adding resistance training — with a deliberate upper-body bias — is the single highest-value change you can make. Full programme below.

Trim the central fat — ~5–7 kg

Your fat sits centrally — trunk 25.3% / 12.6 kg, with a visceral rating of 10 (the top of the healthy band). This is the metabolically active fat worth shifting. A modest calorie deficit with high protein does it; a low-dose GLP-1 makes the appetite side almost effortless and improves glucose handling at the same time. Target: visceral ≤8 and body fat 15–17% over ~4–6 months.

Muscle Mass by Segment

Trunk35.7 kg—Solid core

Left Arm4.0 kglowUnder-built

Right Arm4.1 kglowUnder-built

Left Leg11.7 kgstrongWell-trained

Right Leg11.8 kgstrongWell-trained

Fat by Segment

Trunk25.3% / 12.6 kghighCentral store

Left Arm20.0% / 1.1 kghighUnder-muscled

Right Arm19.1% / 1.0 kghighUnder-muscled

Left Leg15.9% / 2.3 kgmoderateLean

Right Leg15.4% / 2.3 kgmoderateLean

Key insight — perfect symmetry, but a top/bottom mismatch

Left/right balance is essentially perfect (arms within 0.1 kg, legs within 0.1 kg) — no injury or imbalance to worry about. The real signal is top vs bottom: your legs are well-muscled and lean, but your arms are under-built and carry the highest fat percentage on your body, with the trunk close behind. This is precisely what cardio-only training produces. The fix is not more cardio — it is resistance work that loads the upper body, which simultaneously builds muscle and pulls fat out of those segments.

You have a full home gym and you already train consistently — you are simply pointing nearly all of it at cardio. Cardio is excellent for your heart and your visceral fat, so we keep some. But on its own it does almost nothing for the upper body, and after 40 it does not defend you against the natural ~1% per year loss of muscle. Resistance training is the missing half. It builds the arms, chest, shoulders and back the scan shows you are missing, raises your resting metabolism, strengthens bone, and — critically — is what tells your body to keep muscle while you lose fat, especially if you add a GLP-1.

Why it matters now

At 44, resistance training is the only thing proven to reverse age-related muscle loss. It also lifts insulin sensitivity, protects your back and joints for the decades ahead, and builds the visible shape cardio never will.

The rebalance

Keep 2 cardio sessions (Zone 2, conversational pace, 30–45 min) for the heart and visceral fat. Add 3 resistance sessions with an upper-body bias. That is the whole switch — same gym, better mix.

If you microdose GLP-1

Resistance training becomes non-negotiable. Any GLP-1 takes some muscle along with the fat unless you lift. Train + eat protein and you lose almost pure fat — the difference between “smaller” and “lean and strong”.

Your Week — 3 lifting + 2 cardio, upper-body bias

MonPush (upper)Bench press • overhead press • incline DB press • lateral raise • triceps — 3–4 sets, 8–12 reps

TueZone 2 cardio30–45 min easy — bike, row or incline walk, conversational pace

WedPull (upper)Pull-ups / lat pulldown • barbell row • face pulls • rear-delt • biceps — 3–4 sets, 8–12 reps

ThuZone 2 cardio30–45 min easy + 10 min core / carries

FriLegs + armsSquat or leg press • Romanian deadlift • split squat • superset curls + dips — 3–4 sets

Sat/SunRecoveryOne full rest day + one optional walk, hike or easy ride. Stay active, stay loose.

Two of the three lifting days are upper-body — deliberate, to close the gap the scan found. Legs already get plenty from cardio, so they need only one dedicated day.

The one rule that makes it work: progressive overload

Pick a weight you can lift for about 8 reps. When you can do 12 clean reps for all sets, add a little weight next time and drop back to 8. Repeat, forever. Write every session down — the logbook is what guarantees progress. Stop each set 1–2 reps short of failure, leave the ego at the door, and let the numbers climb slowly. That steady creep is what rebuilds the arms, chest, shoulders and back.

What “microdosing” actually means

Tirzepatide (Mounjaro / Zepbound) is a once-weekly injection that activates two gut hormones, GLP-1 and GIP. The standard obesity protocol climbs to 10–15 mg/week. Microdosing is different: you hold a deliberately low dose — typically 1.25–2.5 mg/week — for the metabolic and appetite benefits without the aggressive, muscle-stripping weight loss of full doses. For someone in your position — not obese, already muscular, looking to recompose — a low steady dose is the sensible fit: it quietens the “food noise”, makes a modest deficit effortless, and improves how you handle carbohydrate, while you keep training and eating protein.

Why it suits a recomp

At a microdose you are not trying to lose 20% of your body weight — you want to shed 5–7 kg of fat calmly while building muscle. Low-dose GLP-1 trims appetite just enough to make that deficit easy to hold, steadies blood sugar, and tends to drop visceral fat first — exactly the trunk fat you are carrying.

An honest framing

Your BMI is 29 and (pending bloods) you are not diabetic, so this is elective optimisation, not medical necessity — you could hit the same target with diet and training alone, just with more willpower. It is a legitimate, increasingly common use, but it should be a deliberate choice made with a doctor, on the lowest dose that does the job.

The muscle-preservation imperative

Even at low doses, any GLP-1 will take some muscle with the fat if you let it. You start with 67.3 kg of muscle — your best asset and the engine behind your young metabolic age. Two things protect it, and they are the same two things on this report: eat enough protein (160–180 g/day) and train against resistance 3×/week. Do both and a microdose strips almost pure fat.

Accessing it in the US

We are a UK clinic and cannot prescribe to you in Texas — but you are far better placed than we are. Through your employer health plan you have routes we would envy: your primary-care physician or an employer tele-health service can assess you, run the baseline bloods below, and prescribe brand tirzepatide (Zepbound) or a compounded equivalent — very possibly part-covered, and at prices well under UK private rates. Ask specifically about a low starting dose held steady rather than the standard escalation. A short cost-and-sourcing summary has been prepared separately for the family.

Safety & screening

Before starting, your prescriber should confirm no personal or family history of medullary thyroid cancer or MEN2, and no history of pancreatitis. The baseline bloods below (HbA1c, lipids, liver and pancreatic enzymes) are the sensible starting point. Seek urgent care for severe abdominal pain spreading to the back, or persistent vomiting. This dashboard is an educational summary of your scan and options prepared as a family courtesy by DoctoriumGP — it is not a prescription, a diagnosis, or a substitute for your own physician’s advice.

A body-composition scan tells us your structure. Blood work tells us your chemistry — and that is where the genuinely tailored recommendations come from. These are standard panels your physician can order, very likely at little or no cost through your health plan. Get them done, forward the results to us, and we will turn this baseline into a precise, personalised plan — and give you a clean “before” picture to measure against later.

Metabolic & sugar

HbA1c • fasting glucose • fasting insulin (HOMA-IR) • lipid panel — total / LDL / HDL / triglycerides • ApoB if available
Why: the baseline that decides whether a GLP-1 is justified — and that documents any comorbidity for insurance.

Liver, kidney & pancreas

ALT • AST • GGT • ALP • bilirubin • urea & electrolytes / creatinine (eGFR) • amylase & lipase
Why: a fatty-liver and pancreatic baseline before any GLP-1 — high visceral fat tracks with liver fat.

Hormones & thyroid

Total & free testosterone • SHBG • oestradiol • LH / FSH • TSH • free T4 (and free T3)
Why: at 44, low testosterone or a sluggish thyroid would explain stubborn central fat and flat energy — both fixable.

Inflammation & nutrients

hs-CRP • vitamin D • B12 & folate • ferritin / iron studies • magnesium • full blood count • uric acid
Why: catches the common, silent drivers of fatigue and poor recovery — and guides supplements that actually matter.

Optional but powerful: a 2-week continuous glucose monitor (now available over-the-counter in the US — Dexcom Stelo or Abbott Lingo, no prescription) would show exactly how your body handles different meals. Pair that data with the bloods and we can fine-tune your nutrition to you specifically. Send everything to DoctoriumGP and we’ll build the next version of this plan around it.

Daily Calories

~2,300kcal

Gentle deficit vs ~2,900 maintenance

Protein

160–180g

~1.8–2.0 g/kg — builds & protects muscle

Water

Simon’s Health Report

Simon Rowley

Your Starting Line

Metabolic Age

Chronological Age

Years Younger

BMR

Key Metrics

Your Two Priorities

Body Composition

Segmental Analysis

The Resistance-Training Switch

GLP-1 Microdosing

Send Us Your Bloods

Nutrition for a Recomp