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Started By
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 6:48 pm to Blutarsky
quote:
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.
That’s the kind of numbers and consistency
I’m targeting. Is there a part of your diet (carbs, fats, protein) or routine that you focus on that helps you maintain those numbers?
Posted on 2/27/24 at 7:14 pm to TchoupitoulasTiger
Nah. Just get into the gym 4x per week on average and avoid sugar for the most part.
Posted on 2/27/24 at 8:45 pm to TchoupitoulasTiger
Start lifting heavier, progressive overload. Stop trying to program for torched and let others do it would be my suggestion
Get your 10k steps over day
Can ever systematically raise that to 15-18 then cycle back down after you lower calories again
Lift progressively 4x per week
Get your 10k steps over day
Can ever systematically raise that to 15-18 then cycle back down after you lower calories again
Lift progressively 4x per week
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 2/27/24 at 10:14 pm to Robin Masters
Ego killers or wake up calls.
Posted on 2/27/24 at 10:36 pm to Popths
Do you consume any alcohol? I’m assuming no?
Posted on 2/28/24 at 3:35 am to lsu777
quote:
Start lifting heavier, progressive overload. Stop trying to program for torched and let others do it would be my suggestion
Get your 10k steps over day
Can ever systematically raise that to 15-18 then cycle back down after you lower calories again
Lift progressively 4x per week
This. Also I’d consider taking a week off. Continue with your diet but this will ‘reset’ and allow your muscles tendons and joints to repair and help you get out of the plateau when you get back to gym. Make sure you are getting enough water. You didn’t mention supplementation I’d get on creatine if not already and also consider getting in one clean whey isolate shake in a day as well.
Posted on 2/28/24 at 7:57 am to ronricks
quote:
This. Also I’d consider taking a week off. Continue with your diet but this will ‘reset’ and allow your muscles tendons and joints to repair and help you get out of the plateau when you get back to gym. Make sure you are getting enough water. You didn’t mention supplementation I’d get on creatine if not already and also consider getting in one clean whey isolate shake in a day as well.
yes sir. creatine 100%
also have your hormone levels checked just to get a baseline.
another thing that guys can monitor is temperature first thing in the morning. If your temperature is dropped consistently over the course of the diet, prolly time for a diet break.
Posted on 2/28/24 at 8:56 am to lsu777
Don't his calories per day seem a little low? ~174 lbs at 5'11" looks good, but his BFP seems a little high at that weight (maybe a little skinny fat). I would think if he upped his calorie intake some, it would give him more energy for more strenuous workouts, which would in turn help him lose a little more bodyfat.
Regardless, OP, you've done one hell of a job so far. Good for you.
Regardless, OP, you've done one hell of a job so far. Good for you.
This post was edited on 2/28/24 at 8:57 am
Posted on 2/28/24 at 9:23 am to Mo Jeaux
yea if really getting into the weeds, i would have him slowly over the course of 12 weeks raise protein to the 250ish level. about 25g every 3 weeks.
then for fat, would add 10g per week of good health fat from the extra protein every 3 weeks.
so he would be about 250g protein, 65g fat, 100g carbs putting him closer to 2k calories over the course of 12 weeks and stay there for 6-8 and reevaluate.
for strength training, i would prolly have him do a real LP program like greyskull aesthetics program and get his pushup and chin up numbers way up for the first 12 weeks. then something like ppsa strongville for 8 weeks.
see where he is at...then adjust calories based off that.
then for fat, would add 10g per week of good health fat from the extra protein every 3 weeks.
so he would be about 250g protein, 65g fat, 100g carbs putting him closer to 2k calories over the course of 12 weeks and stay there for 6-8 and reevaluate.
for strength training, i would prolly have him do a real LP program like greyskull aesthetics program and get his pushup and chin up numbers way up for the first 12 weeks. then something like ppsa strongville for 8 weeks.
see where he is at...then adjust calories based off that.
Posted on 2/28/24 at 10:48 am to lsu777
For the purpose of not starting a new thread on the topic where can I find an InBody location locater? I'd like to get a scan done and then monitor every 90 days or so. I tried searching previously and the only location they had in my town was a nutrition store that's permanently closed.
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.
Posted on 2/28/24 at 1:09 pm to PGAOLDBawNeVaBroke
quote:
Do you consume any alcohol? I’m assuming no?
Actually I do. I used to drink a lot... a whole lot. I've significantly wined myself down to where I'll only have a couple of drinks on the weekend.
Posted on 2/28/24 at 1:21 pm to Powerman
where you live?
Posted on 2/28/24 at 1:50 pm to TchoupitoulasTiger
quote:
Actually I do
I'm a drinker too, but it's important to understand that in addition to the empty calories (and other adverse effects) drinking alcohol adversely affects your body's ability to burn fat (i.e., your body automatically shuts down fat burning until it has broken down and gotten rid of the alcohol).
If burning fat is your main goal, I'd recommend abstaining for a while (I'm saying this for my own benefit too).
This post was edited on 2/28/24 at 7:32 pm
Posted on 2/28/24 at 9:06 pm to lsu777
Corpus Christi TX
The inbody website shows a nutrition store that is no longer in business as the only location.
I might just wait and schedule a dexa scan once work slows down to more sane levels
The inbody website shows a nutrition store that is no longer in business as the only location.
I might just wait and schedule a dexa scan once work slows down to more sane levels
Posted on 2/29/24 at 7:18 am to Powerman
yea prolly better finding a dexa scan then. i dunno any places down there as never been there. good luck
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