Ok my fellow fitnesspal’s I need your help. I got my second DEXA scan yesterday, three months after my initial scan. The results show I lost 2.9kg of LEAN + BMC and 1.34kg of fat, showing my BF went from 23.8 to 23.3%. I’m trying to do the impossible I know of losing BF while maintaining muscle mass. However losing muscle to fat at a ratio of 2 to 1 is concerning. I would prefer it the ratio was reversed! I should add BF around my waist decline by 20% whereas overall BF declined by 7%.
Here is some background information to help;
I started a 20% calorie deficit (counting calories with MFP app) in June last year just as we got out of the first lockdown in Australia. As gyms were closed I bought a spin bike and was doing two 30 minute bike rides of low cardio intensity per day plus 10k steps daily. I know this is not optimal for maintaining muscle mass. I was able to decrease my weight from 90.6kg to 81kg. Once restrictions were lifted in November I commenced weight training again, I took a diet break for two weeks over the Christmas and New Year period before getting my first DEXA scan in early January.
In terms of weight training, I have been lifting on and off since I was 24, but not consistent enough in my diet or training to make any significant gains. Prior to re-commencing training in November, I hadn’t weight trained for 12 months. I would class myself as somewhere between novice to intermediate. I follow a structured hypertrophy training program hitting all muscle groups twice a week over five days with a two day rest period, plus 30 minute bike ride at low cardio intensity. Since November I have been gaining strength increasing weight steadily by approximately 20% on major exercises such as squats, deadlifts, bench press etc..
My current 1RM is as follows:
Squats – 136kg
Deadlift – 136kg
Bench Press – 76kg
I haven't been taking measurements except for my stomach, which has reduced by two inches since I started measuring in January. Have started taking measurements of arm legs, neck, chest and waist now as well.
Ok, now diet. I’ following IIFYM with the following macro ratio’s. I found through trailing, my TDEE to be 2250 calories, originally thought it was more like 2500 but found I was gaining at this maintenance level. I eat 2000 calories per day plus exercise to achieve my 20% calorie deficit. I have been consistently losing 0.5kg per week since November except the break over Christmas, New Year. Alcohol once a week at most some weeks no alcohol at all, when I do have a drink it's approximately 2 - 3 glasses of red wine. Protein comes from a range of sources, various meats, dairy and WPI pre and post workouts.
Protein – 171g min.
Fat – 62g min.
Carbs – what ever is left over approx 130g
My aim is to get to somewhere between 68kg – 70kg then assess BF and physique and determine whether to start a re-comp or continue cutting.
1. Should I take a diet break? And eat a maintenance for one month?
2. What should I reasonably expect my muscle to fat loss ratio to be?
3. I’m thinking the latest DEXA scan result could have been erroneous, i.e dehydrated throwing out my lean mass reading???
Any advise would be greatly appreciated. I don’t want to go to my next DEXA scan losing another 3kg of muscle!!!