InBody 570 results. Need advice.

That’s really what I’m up against… I feel like as a whole, I need to gain weight not lose it since I’m 158 but doing that will increase the gut while adding to the legs.

Perfect. Thanks man. I was waiting for your post.
Do you ever post your email or just keep it on TD? I’d like to hit you up directly if I hit a snag.

What the reasoning behind needing to add 20lbs? adding weight as we age seems like recipe for problems later. I'm similar in size to OP and 46. as the years go by it just harder and harder to maintain so adding weight now even if lean just seems like will be more fat later when its significantly harder to get rid of it.

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What the reasoning behind needing to add 20lbs? adding weight as we age seems like recipe for problems later. I'm similar in size to OP and 46. as the years go by it just harder and harder to maintain so adding weight now even if lean just seems like will be more fat later when its significantly harder to get rid of it.

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Adding 20lbs of lean body mass will increase his Basal Metabolic Rate (burn more calories). This will allow him to maintain a healthier body composition as an older adult. The added lean mass will also put added "stress" on the bones which in turn will force the body to adapt and increase his bone mineral density decreasing risk for osteopenia/porosis.

Also, muscle does not turn into fat as we age. We may lose muscle mass due to less activity (if you don't use it you lose it). That decrease in activity will also lower the amount of calories burned so the body will store excess calories as adipose tissue (fat gain). But muscle does not turn directly into fat as we age.

LSU777, you know your shite, no denying that and I like reading your advise butttt

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300g protein every day

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At a 158lbs? There is no way he can eat that much. That is (2) chicken breast 5-6 times a day. That is a lot of food. Not to mention the financial impact and time to cook, prepare, etc. Some people just need to accept that they are who they are, especially at 43 years old. Cheaper to do gear

Just sounds like a lot of food for someone that small. Not to say he can't and won't or bad advise, just seems excessive.

nope that is literally this

Breakfast- 3 eggs blended with 1/2cup of non or low fat cottage cheese
snack- 25g ratio greek protein
lunch- 12oz chicken breast
snack pre workout- fairlife 42g protein shake
post workout- fairlife 42g shake
dinner- 12oz chicken breast


could easily drop the fairlife and do whey iso instead. add rice to the chicken and you are in business. thats roughly 300g protein right there

not that much money if you do whey iso

breakfast- $2-$3
snack-$2
lunch-$4
Protein- $5
Dinner-$4

>$20 per day and that is on high side. prolly around $100 per week. this isnt some crazy amount. add rice to the meals to complete them.

doesnt take but less than 30 min to grill 5 lbs of chicken breast. do that on sundays and wednesdays and you are in business

i do this weekly for my kids and me

-season and grill chicken breast- usually ~10lbs
-season and grill skirt steak- usually ~5+ lbs
have microwavable rice
mix up and scramble dozen eggs with 1 cup cottage cheese

i do all of this in less than an hour along with 2 lbs of bacon going in the over

-chicken and steak on the grill. usually do chicken first, monitoring temp and then put grill full go. I use a cast iron griddle to cook these on the grill


-bacon in the oven

-mix and scramble eggs while everything else is cooking


takes less than an hour. do that 2x per week if need be. gives you a base to make easy meals throughout the week

or just order 15lbs from just meats and eat 1 lbs a day in place of the chicken if you wanted, usually ends up being ~140g protien per package. or order chicken from chickenpound and just heat to eat

no much money, doesnt take that long to cook

and gear is fine, but you still got to eat like this.


for example, here is an example day out of PPSA lifting heavy, eating thick




ETA: is 300g a lot and more than what he needs...prolly. he could get away with 200g, even 150g...but protein is the hardest macro to turn into fat, almost impossible so it makes sense imo to have way more of it when trying to lean bulk. This is only my opinion and what I have seen the best results with.

and you could easily do 2lbs of ground beef daily instead.

I tell my high school athletes I advise all the time: 2lbs of ground beef and a dozen eggs is the formula that works everytime

but i have them live by 3 rules

1) 50g protein min at each meal
2) 1000 calories before 9am
3) 4 meals before 4pm

granted they are hs athletes that need more calories but these are good general rules when trying to gain muscle. you can adjust some due to age and activity level but you must be in a surplus and must eat a very very minimum of grams of protein at 1x bw, minimum.

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It sounds like y’all have insulin resistance

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Nah.. everything in my bloodwork is fine.

Here is my latest InBody for reference:



I had covid before the initial screening on 1/2022.

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My BMR being 1696.. does throw my maintenance calories off? I have that at 1,922.

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BMR on inbody is simply an estimate and your maintenance is your total daily energy exp anyways

raw, would be about ~9oz cooked