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Message
My InBody Scan & Macros
Posted on 2/27/24 at 5:41 pm
Posted on 2/27/24 at 5:41 pm
I’m 5'11" and in my late 30’s.
Started November of 2023 weighing 197 lbs and hadn’t consistently been to the gym since high school. I decided to make some serious changes in my life after seeing myself on one of those cameras in the Wal-Mart aisles. I started going to the gym. It was brutal at first, but I kept going.
Around the new year I started focusing on my diet and learning as much as possible about food, nutrition, and how it all fits together and affects my body. I started tracking my food and my macros with the Loose It app.
Recently I had an InBody scan and I was pleased with my results considering where I was 4 months ago. Below are my results along with my macro nutrition data.
I’m not particularly interested in bulking or gaining mass right now. Mostly interested in losing fat/weight. I have been extremely disciplined (borderline OCD) with my diet consuming around +/-1600 calories a day with high protein to avoid muscle loss. I’m currently in a plateau right now which I have learned to embrace.
My workouts are about 5-6 days a week (2 leg days…most weeks) and I always row or jog 1.5 miles each trip to the gym. Will usually do 3-4 sets of 12-16 reps but on days I’m feeling strong I’ll do +/-8 reps with higher weight.
I’d like to hear y’all’s thoughts, feedback, ideas about what I’ve been doing and any suggestions you might have. I'm especially interested in what others have done to maintain their weight after reaching their goal weight or completing a cut cycle.
Started November of 2023 weighing 197 lbs and hadn’t consistently been to the gym since high school. I decided to make some serious changes in my life after seeing myself on one of those cameras in the Wal-Mart aisles. I started going to the gym. It was brutal at first, but I kept going.
Around the new year I started focusing on my diet and learning as much as possible about food, nutrition, and how it all fits together and affects my body. I started tracking my food and my macros with the Loose It app.
Recently I had an InBody scan and I was pleased with my results considering where I was 4 months ago. Below are my results along with my macro nutrition data.
I’m not particularly interested in bulking or gaining mass right now. Mostly interested in losing fat/weight. I have been extremely disciplined (borderline OCD) with my diet consuming around +/-1600 calories a day with high protein to avoid muscle loss. I’m currently in a plateau right now which I have learned to embrace.
My workouts are about 5-6 days a week (2 leg days…most weeks) and I always row or jog 1.5 miles each trip to the gym. Will usually do 3-4 sets of 12-16 reps but on days I’m feeling strong I’ll do +/-8 reps with higher weight.
I’d like to hear y’all’s thoughts, feedback, ideas about what I’ve been doing and any suggestions you might have. I'm especially interested in what others have done to maintain their weight after reaching their goal weight or completing a cut cycle.
4
Posted on 2/27/24 at 6:20 pm to TchoupitoulasTiger
I’ve done three InBody scans the last few months and they were 10.7%, 10.5% and 13.4% with my body weight very close each time.
It’s reading a little low for me but it’s good to see the direction you’re going with readings every 6 weeks or so.
It’s reading a little low for me but it’s good to see the direction you’re going with readings every 6 weeks or so.
This post was edited on 2/27/24 at 6:22 pm
Posted on 2/27/24 at 6:22 pm to TchoupitoulasTiger
Going from 197 to 173 in 4 months is very good progress
I would say the feedback is just keep doing what you've been doing until you reach your final goal
Doing the same thing right now as part of a very long recomp process. Trying to target 5-7 lbs per month. Just checked, and my average caloric intake has been 1618 cals over the last month.
I would say the feedback is just keep doing what you've been doing until you reach your final goal
quote:
I have been extremely disciplined (borderline OCD) with my diet consuming around +/-1600 calories a day with high protein to avoid muscle loss.
Doing the same thing right now as part of a very long recomp process. Trying to target 5-7 lbs per month. Just checked, and my average caloric intake has been 1618 cals over the last month.
Posted on 2/27/24 at 9:45 pm to TchoupitoulasTiger
quote:
seeing myself on one of those cameras in the Wal-Mart aisles
Those things are brutal. Total ego killers.
Posted on 2/28/24 at 12:02 pm to TchoupitoulasTiger
You sound a lot like me. In 2021 I was 5’8” weighing 220lbs and had never stepped foot in a gym. I started working out (weights seven days a week and running multiple miles a day) and limiting my calories down to around 1600-1800 (eating high protien) and eventually got down to 160lbs. I had never looked better but I had also never felt worse. I was sleeping like shite, my digestive system was a mess, my energy levels were low, I would gas out easily in the gym, and had no sex drive. I did some blood work and realized I tanked my testosterone levels. I eventually realized I was under eating and over training. Once I backed off on my training and started slowly increasing my calories I started to feel amazing and was seeing huge strength gains in the gym. I’m now sitting around 180lbs and look so much better than when I was 160. All this to say, my suggestion is to slowly increase calories to about 2500 and focus on just getting stronger. Going that low on calories is only recommended in the short term to cut a few pounds quickly. The reason your plateauing is because you have tanked your metabolism and the only way to lose more weight in the cut calories again or add more exercise which at this point for you is a recipe for disaster.
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