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Started By
Message
Body Recomp Project - InBody scan program advice requested. UPDATE
Posted on 7/6/24 at 9:55 am
Posted on 7/6/24 at 9:55 am
52 year old male here and need some programming and/or diet advice. I started working on a body recomp in Jan and fell into a groove in Feb….and been doing basically the same thing since.
My lasted InBody scan:
I’ve been really happy with the results but as you can see be been losing SMM the last two months along with fat. My program is a MWF LP based on the Greyskull template. On Tues/Thurs I was doing 2M or so on the treadmill followed by about 10 mins heavy and fast sled work. Work out in the morning.
Based on above I just think I need to add more calories but I’ve been at this for 6 mths now and wonder if I should just add a little bit or boost a lot to level off and then try to trim back again in 30-45 days. I feel like I’m getting plenty of calories but scan says otherwise…or is this just part of trying to cut weight?
My original goal was to lean out as much as possible through August and then ramp up the calories, maybe go to a four day split and try build as much muscle as possible through Jan 2025. But I don’t want to keep losing SMM chasing a lower BF% for two months. Also I’m starting to level out on the LP and frankly getting a little bored with the same stuff…I only have an hour so I’m trying to limit gym time to 4 to 5 exercises and then get out.
Advice appreciated.
My lasted InBody scan:
I’ve been really happy with the results but as you can see be been losing SMM the last two months along with fat. My program is a MWF LP based on the Greyskull template. On Tues/Thurs I was doing 2M or so on the treadmill followed by about 10 mins heavy and fast sled work. Work out in the morning.
Based on above I just think I need to add more calories but I’ve been at this for 6 mths now and wonder if I should just add a little bit or boost a lot to level off and then try to trim back again in 30-45 days. I feel like I’m getting plenty of calories but scan says otherwise…or is this just part of trying to cut weight?
My original goal was to lean out as much as possible through August and then ramp up the calories, maybe go to a four day split and try build as much muscle as possible through Jan 2025. But I don’t want to keep losing SMM chasing a lower BF% for two months. Also I’m starting to level out on the LP and frankly getting a little bored with the same stuff…I only have an hour so I’m trying to limit gym time to 4 to 5 exercises and then get out.
Advice appreciated.
This post was edited on 8/13/24 at 3:41 pm
2
Posted on 7/6/24 at 2:50 pm to SquatchDawg
I would go 4 days a week, eat at maintenance those days, 250 calories below on the other days. Get 10k steps in daily and I
Would look at something like ppsa filling out the hoodie, arm farm and pool season and programs like that
Would look at something like ppsa filling out the hoodie, arm farm and pool season and programs like that
Posted on 7/7/24 at 8:38 am to lsu777
Thanks!
In messing around with MyFitnessPal it looks like I was cutting a little too much the last couple of months…even not being that strict on weekends. I’m going to start working in an extra 1000 calories in lifting days only and see how that works for the next month. My protein intake should average around 200 g per day.
I’d really like to get to at least 215 before the end of summer. 220 is some kind of natural barrier for me that I’d like to break before making any big moves. It’s interesting at how much that abdomen, love handle and chest/armpit fat refuses to go away while everything else leans out.
I’ll download the PPSA and start messing around with the exercises so I know what I’m doing before starting.
In messing around with MyFitnessPal it looks like I was cutting a little too much the last couple of months…even not being that strict on weekends. I’m going to start working in an extra 1000 calories in lifting days only and see how that works for the next month. My protein intake should average around 200 g per day.
I’d really like to get to at least 215 before the end of summer. 220 is some kind of natural barrier for me that I’d like to break before making any big moves. It’s interesting at how much that abdomen, love handle and chest/armpit fat refuses to go away while everything else leans out.
I’ll download the PPSA and start messing around with the exercises so I know what I’m doing before starting.
This post was edited on 7/7/24 at 8:43 am
Posted on 7/9/24 at 8:40 pm to SquatchDawg
This is good stuff bro! Are you pushing a visible 4 pack when resting at 14% BF?
Posted on 7/10/24 at 11:16 am to Athletix
Unfortunately no…I carry most of my weight in mid midsection. It’s kind of discouraging and weird how fat hangs on to love handles, lower back, arse and stomach. That said, I’m definitely tighter around the middle and dropped from a 38 to a comfortable 36 pants size.
But my neck, calves and forearms are shredded! Just what we all want right?
“Have you lost weight? Your neck looks really skinny and you have a lot of veins in your forearm”.
But my neck, calves and forearms are shredded! Just what we all want right?
“Have you lost weight? Your neck looks really skinny and you have a lot of veins in your forearm”.
This post was edited on 7/10/24 at 1:03 pm
Posted on 8/13/24 at 3:40 pm to SquatchDawg
Well this was interesting. July was a slack month. Was out of town a bit and drank a little much. I turned 53 this month too. Was taking a little break after going hard for a few months. Hit most of my lifting days but not the steps i was getting in previous months. Mostly because I wanted to see if I could slow down the calorie burn where I was losing SMM along with fat.
Well that didn’t work…
Curious how I can be in enough of a caloric surplus to gain fat while at the same time losing SMM…while continuing to add weight or reps to all my lifts…and maintain the same overall weight. I wonder if this is just within the margin of error for the scan?
Tightening back up for August to make it to football season. We’ll see what happens - but I switched to reverse pyramid for bench and presses and like the progress this far.
Note: I’m not some narcissist in posting. There have just been a lot of people posting on body recomp and InBody results so maybe we can learn from each others mistakes and see that it’s an ongoing journey of trial and error.
This post was edited on 8/13/24 at 4:27 pm
Posted on 8/13/24 at 3:54 pm to SquatchDawg
Hey man…. Join the club. My last InBody showed I gained 4 pounds of fat in July while losing a pound of SMM. All this while progressively overloading with lifting each week. We slashed my calories/macros and I weigh back in this Saturday. We shall see what it says. I now take these scans with a grain of salt. Like others have told me, don’t beat yourself up over it. I assume this weigh in was the same as all previous weigh ins? IE… bladder empty, first thing in the morning before any intake, no workout beforehand, etc….
Posted on 8/13/24 at 4:03 pm to Lesmeez
I don’t sweat it. I’m in the best shape in a while and down a pants size. It’s more of a curiosity than anything else. I am starting to wonder if my genetics will allow me to get much lower than 15% BF without getting ridiculously strict with my diet.
Same conditions though…including a couple of cups of coffee in the am on a walking day before my scan….not ideal but consistent.
Same conditions though…including a couple of cups of coffee in the am on a walking day before my scan….not ideal but consistent.
This post was edited on 8/13/24 at 4:28 pm
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