I lost 8 kgs these last 12 months. It’s all part of rehab. I’m at weight now so no need to lose more. I didn’t actually try, but I do have the desire to be as light as possible but maintain as much muscle as possible. In fact, I’ll probably gain a kg or two as I build more muscle and bone and more connective tissue. I’m only interested in lean mass now. Whatever fat comes along with that process naturally is fine. I’ve had the exact same diet over the last year, but I’m lifting much more heavily now so that additional work is clearly burning away any excess fat. I’m a lot stronger now in all areas and gaining noticeable muscle — finally. Can swim 4x as long now, and I can finally kick like a normal human being. So, the pool is great.
There were a few setbacks (one very serious) in the last year, but I’ve recovered relatively quickly from all of them. That itself is a surprise. Previously, a crash could set me back for several years so this is clearly a new day. The dead hang, horse stance, squat, planks, lifts, and swims are all coming along very well too. It’s a slow process, and full recovery will ultimately take years. But there is obvious progress now.