Not losing body fat fast enough.

[MKBHD]

I took another DEXA scan and while my weight has gone down, I barely lost any body fat and lost some muscle. Is this normal or is losing muscle inevitable when trying to lose body fat if your natty. A calculator said I would be 15% body fat when I'm 190lbs but now it says I will be that when I'm 185lbs. Am I not lifting hard enough or getting enough protein?

 

[Allornothing]

Worrying over nothing. Bodyfat scans are notoriously inaccurate and thus, volatile in terms of readings. You’d have to take multiple readings to get any idea and even then you would have to focus on change over time rather than concrete values since you’ll never get an accurate answer anyway.

 

[MKBHD]

Worrying over nothing. Bodyfat scans are notoriously inaccurate and thus, volatile in terms of readings. You’d have to take multiple readings to get any idea and even then you would have to focus on change over time rather than concrete values since you’ll never get an accurate answer anyway.

Isn't DEXA like the gold standard. Also I got 2 over the course of ~7 weeks.

 

[user123456]

I took another DEXA scan and while my weight has gone down, I barely lost any body fat and lost some muscle. Is this normal or is losing muscle inevitable when trying to lose body fat if your natty. A calculator said I would be 15% body fat when I'm 190lbs but now it says I will be that when I'm 185lbs. Am I not lifting hard enough or getting enough protein?

Dexa scans are cope it either your kean enoufgh to look good or not

 

[Deleted member 52872]

I took another DEXA scan and while my weight has gone down, I barely lost any body fat and lost some muscle. Is this normal or is losing muscle inevitable when trying to lose body fat if your natty. A calculator said I would be 15% body fat when I'm 190lbs but now it says I will be that when I'm 185lbs. Am I not lifting hard enough or getting enough protein?

just measure ur and take proteins and don't rush ur weight loss too fast, 1 pound of lean body mass = 1 gram protein

 

[NattyMikeO]

I took another DEXA scan and while my weight has gone down, I barely lost any body fat and lost some muscle. Is this normal or is losing muscle inevitable when trying to lose body fat if your natty. A calculator said I would be 15% body fat when I'm 190lbs but now it says I will be that when I'm 185lbs. Am I not lifting hard enough or getting enough protein?

When on a diet it is normal to spend less energy because we become more lazy. Which leads to you arriving at a plateau. You need to increase cardio, could be as simple as walking 30min more 3-4 times a week to 10hr/wk of intense cardio.

I would suggest increasing protein as to reduce the loss of muscle, it is normal to lose muscle when dieting down, but youre not supposed to lose only muscle. One other culprit is as follow, the dexa only sees fat. Therefor everything else is ''lean mass'', including water. If you were eating a lot more carb before your diet, you might have lost a lot of water weight and barely any muscle. But the fact that you haven't lost much fat is bothering me.

I can help you further if you tell me your weight, bf%, occupation, training per week, type of training, same for cardio, duration of the diet so far, starting/finishing stat(weight and bf%).

 

[NattyMikeO]

Worrying over nothing. Bodyfat scans are notoriously inaccurate and thus, volatile in terms of readings. You’d have to take multiple readings to get any idea and even then you would have to focus on change over time rather than concrete values since you’ll never get an accurate answer anyway.

Absolutely false, you are refering to the inbody machines. Which are not accurate. A DEXA scan margin of error is between 1-2%. So yeah not absolutely accurate, but accurate enough to be considered valid.

 

[HGHmaxxed]

DNPmaxx

 

[MKBHD]

When on a diet it is normal to spend less energy because we become more lazy. Which leads to you arriving at a plateau. You need to increase cardio, could be as simple as walking 30min more 3-4 times a week to 10hr/wk of intense cardio.

I would suggest increasing protein as to reduce the loss of muscle, it is normal to lose muscle when dieting down, but youre not supposed to lose only muscle. One other culprit is as follow, the dexa only sees fat. Therefor everything else is ''lean mass'', including water. If you were eating a lot more carb before your diet, you might have lost a lot of water weight and barely any muscle. But the fact that you haven't lost much fat is bothering me.

I can help you further if you tell me your weight, bf%, occupation, training per week, type of training, same for cardio, duration of the diet so far, starting/finishing stat(weight and bf%).

Weight and bf% should be in the dexa results. I'm a student so not very active, especially when school is not in session. I do almost exclusively strength training, I don't really do cardio. I've techincally been dieting for 4 months, but I increased the deficit in the last 2 months. I know my starting weight 4 months ago was 217-220 lbs, although starting body fat wasn't done with DEXA, so it wouldn't be accurate. I'd say it was 23-25% though.

 

[NattyMikeO]

Weight and bf% should be in the dexa results. I'm a student so not very active, especially when school is not in session. I do almost exclusively strength training, I don't really do cardio. I've techincally been dieting for 4 months, but I increased the deficit in the last 2 months. I know my starting weight 4 months ago was 217-220 lbs, although starting body fat wasn't done with DEXA, so it wouldn't be accurate. I'd say it was 23-25% though.

My mistake, didn't see you posted the result. Dude you lost 1.8% in a month and a half, its really not that bad. You are doing a little under a lbs/week (0.75), which is not bad. Just find a way to increase steady state cardio like walking and eat more protein. I don't know how tight your diet is and how fatigued you are. But I would step on the gas. Look into ECA stacks, its cheap and it works, just go slow at first.

But hey, if you keep going like this its gonna take you a little under 10 months to reach 10%. Me personally id rather get on the 12cal/lbs plan and get it done asap. That would be 2400 cals for you, have at least 200g of protein and limit your carbs to low GI ones. ECA stack would make things a lot easier. I have been dieting since mid july and I can't wait to be done. I'll be 8% 1st of feb and I'll start eating a little above maintenance again.

You can do it!

 

[MKBHD]

My mistake, didn't see you posted the result. Dude you lost 1.8% in a month and a half, its really not that bad. You are doing a little under a lbs/week (0.75), which is not bad. Just find a way to increase steady state cardio like walking and eat more protein. I don't know how tight your diet is and how fatigued you are. But I would step on the gas. Look into ECA stacks, its cheap and it works, just go slow at first.

But hey, if you keep going like this its gonna take you a little under 10 months to reach 10%. Me personally id rather get on the 12cal/lbs plan and get it done asap. That would be 2400 cals for you, have at least 200g of protein and limit your carbs to low GI ones. ECA stack would make things a lot easier. I have been dieting since mid july and I can't wait to be done. I'll be 8% 1st of feb and I'll start eating a little above maintenance again.

You can do it!

I'll look into ECA stacks. Is it like Ozempic? So far I'm averaging 1800-2000 calories a day, because according to DEXA my resting metabolic rate is 1840 and I track extra calories burned from exercise and walking via my Apple watch, so this allows me to get a 500-750 calorie a day deficit. Also you said at my rate it would take 10 months to get 10% how long would it take to get 15%?