DEXA Scan Results
myfitnesspal4707
Posts: 3 Member
I had a DEXA scan done today to check my body fat and bone density. I have always known all along that I'm skinny fat and have an apple shaped body but I was definitely shocked (and disappointed) by 31.9% BF readings. I'm 30 years old, 108lbs, 5.2', lean mass 69.1lbs. I started lifting weights about a year or two ago without any concrete programs nor did I track macros; however with such a high body fat percentage, I will have to take dieting and training more serious.
I have just started keto diets. My goal is to gain lean mass and lose body fat. What is the amount of protein that I should take per day to gain mass? I have read many articles, some say 1 gram of protein per lb of body weight, while others say 1.2g, and some suggest all these numbers are for lean mass only. What is the right number?
I always dread HIIT training but I plan to incorporate that in my daily workout from now on. Do you have any recommendations on training, supplements or diets that I should do to lower my BF and be healthy and strong overall?
Thanks so much.
I have just started keto diets. My goal is to gain lean mass and lose body fat. What is the amount of protein that I should take per day to gain mass? I have read many articles, some say 1 gram of protein per lb of body weight, while others say 1.2g, and some suggest all these numbers are for lean mass only. What is the right number?
I always dread HIIT training but I plan to incorporate that in my daily workout from now on. Do you have any recommendations on training, supplements or diets that I should do to lower my BF and be healthy and strong overall?
Thanks so much.
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Replies
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Limit the HIIT, hit the weights, focus on a progam like Starting Strength or Stronglifts 5x5 that concentrates on the basic compound lifts of squat, deadlift, bench press etc. IMO I wouldn't be dieting if I was you, I'd be on maintenance or a slight surplus and really go at the weights for a few months and see what happens. If you keto and go into a deficit you're going to lose fat but probably some muscle too even if you lift weights and I don't think that's what you want now. I'd focus on strength building, muscle building and see what you look like in 6 months or so and re-evaluate at that point. Just my personal opinion but I think you look great already. And use the tools MFP provides to figure out your maintenance level of calories and complete your diary religiously and accurately each day. Buy a gram scale for the kitchen, it's an absolute must.4
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If you're new to lifting, you will gain some muscle - most people call it "noob gains." But after that period ends, I
think it's a couple months (could be wrong), you need to eat an excess of calories to gain muscle mass. If you're trying to lose fat, you can do a cut. While you're cutting though, you must keep strength training and eating enough protein to help maintain your muscle mass. I've seen those protein numbers everywhere too! I usually just calculate my appropriate calories/macros via iifym..someone else may have the answer to that though
Everyone's body is different, and how they react to certain diets. I just try to eat as clean as possible - the less processed foods, the better. Since I've started this lifestyle change my hair, nails, skin and energy has all improved. I don't think Keto is necessary, but again, it's whatever is going to be sustainable and feels good for you in the long run. Improving your body takes a lot of dedication and it's not going to happen quickly, so don't get discouraged if the process is slow!! Oh and definitely weigh out your food.
I recommend 5x5 stronglifts for starting out. Also, it might be hard to do HIIT and take away from the energy you need for lifting. Cardio is not totally necessary, but some people find they need to burn the extra calories to maintain their calorie deficit.
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IMO, keto is one of the worst possible choices when trying to recomp/gain muscle. Protein has to stay low to maintain ketosis (because protein is as insulogenic as carbs), and you're almost completely eliminating carbs - which are both anti-catabolic and also provide the majority of your energy for strength training workouts, which are primarily fueled by glycogen.
Here's a great primer on setting up your macros: http://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1
As far as HIIT goes, it's become quite trendy in the fitness world and a lot of what's called "HIIT" isn't really HIIT at all. Nonetheless, if you're doing true HIIT workouts, they impose a stress on your body very similar to that of strength training, which can create recovery/overreaching issues if you overdo it along with your strength training. A lot of the "fat burning benefits" of HIIT are also highly overblown by the hucksters trying to sell their books/videos/workout programs.4 -
IMO, keto is one of the worst possible choices when trying to recomp/gain muscle. Protein has to stay low to maintain ketosis (because protein is as insulogenic as carbs), and you're almost completely eliminating carbs - which are both anti-catabolic and also provide the majority of your energy for strength training workouts, which are primarily fueled by glycogen.
Here's a great primer on setting up your macros: http://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1
As far as HIIT goes, it's become quite trendy in the fitness world and a lot of what's called "HIIT" isn't really HIIT at all. Nonetheless, if you're doing true HIIT workouts, they impose a stress on your body very similar to that of strength training, which can create recovery/overreaching issues if you overdo it along with your strength training. A lot of the "fat burning benefits" of HIIT are also highly overblown by the hucksters trying to sell their books/videos/workout programs.
I would agree with this. So you can recomp with keto if you incorporate some carb timing and potential carb refeeds (typical TKD and CKD styles) but it may not be as effective as a more moderate approach which incorporates carbs.
In general terms below are how you set up macros (you should be at maintenance level calories) as show in grams per lb of lean body mass (~74g for you):
Protein: .8g-1.2g
Fats: .35-.6
Carbs: Rest
The bigger thing you should look into is a good progressive overload lifting program, like the ones below.
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
@taylormoooon a good recomp for the OP could take a few years; 30% is rather high. One of the women I worked with went from 26%-18% in about 1.5years and she was super consistent.4 -
In your position, and with your goals, I wouldn't do either Keto or HIIT.
Would only consider HIIT if it supported training for a specific sport. Suggest you would do better to save your energy for your weight training.
Protein around 1g / 1lb of estimated lean body mass should be sufficient.
Supplements would depend on what you are deficient in, or struggle to get from, your normal diet.5 -
goal 1g protein per goal lean muscle mass - so if you wanted to recomp, I'd probably go 85-90g a day
use a good progressive strength training program (strong curves/strong lifts)
you def. look like you are less fluffy than I am, and I came in at 28% my last scan1 -
IMO, keto is one of the worst possible choices when trying to recomp/gain muscle. Protein has to stay low to maintain ketosis (because protein is as insulogenic as carbs), and you're almost completely eliminating carbs - which are both anti-catabolic and also provide the majority of your energy for strength training workouts, which are primarily fueled by glycogen.
Here's a great primer on setting up your macros: http://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1
As far as HIIT goes, it's become quite trendy in the fitness world and a lot of what's called "HIIT" isn't really HIIT at all. Nonetheless, if you're doing true HIIT workouts, they impose a stress on your body very similar to that of strength training, which can create recovery/overreaching issues if you overdo it along with your strength training. A lot of the "fat burning benefits" of HIIT are also highly overblown by the hucksters trying to sell their books/videos/workout programs.
I would agree with this. So you can recomp with keto if you incorporate some carb timing and potential carb refeeds (typical TKD and CKD styles) but it may not be as effective as a more moderate approach which incorporates carbs.
In general terms below are how you set up macros (you should be at maintenance level calories) as show in grams per lb of lean body mass (~74g for you):
Protein: .8g-1.2g
Fats: .35-.6
Carbs: Rest
The bigger thing you should look into is a good progressive overload lifting program, like the ones below.
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
@taylormoooon a good recomp for the OP could take a few years; 30% is rather high. One of the women I worked with went from 26%-18% in about 1.5years and she was super consistent.
*confused* I didn't mention anything about a recomp? haha, that's impressive though! But yeah, would take a while and have to be super consistent. I was suggesting cutting for fat and then maybe bulking once fat percentage is down to increase muscle mass.0 -
taylormoooon wrote: »IMO, keto is one of the worst possible choices when trying to recomp/gain muscle. Protein has to stay low to maintain ketosis (because protein is as insulogenic as carbs), and you're almost completely eliminating carbs - which are both anti-catabolic and also provide the majority of your energy for strength training workouts, which are primarily fueled by glycogen.
Here's a great primer on setting up your macros: http://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1
As far as HIIT goes, it's become quite trendy in the fitness world and a lot of what's called "HIIT" isn't really HIIT at all. Nonetheless, if you're doing true HIIT workouts, they impose a stress on your body very similar to that of strength training, which can create recovery/overreaching issues if you overdo it along with your strength training. A lot of the "fat burning benefits" of HIIT are also highly overblown by the hucksters trying to sell their books/videos/workout programs.
I would agree with this. So you can recomp with keto if you incorporate some carb timing and potential carb refeeds (typical TKD and CKD styles) but it may not be as effective as a more moderate approach which incorporates carbs.
In general terms below are how you set up macros (you should be at maintenance level calories) as show in grams per lb of lean body mass (~74g for you):
Protein: .8g-1.2g
Fats: .35-.6
Carbs: Rest
The bigger thing you should look into is a good progressive overload lifting program, like the ones below.
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
@taylormoooon a good recomp for the OP could take a few years; 30% is rather high. One of the women I worked with went from 26%-18% in about 1.5years and she was super consistent.
*confused* I didn't mention anything about a recomp? haha, that's impressive though! But yeah, would take a while and have to be super consistent. I was suggesting cutting for fat and then maybe bulking once fat percentage is down to increase muscle mass.
You stated that your goal is to gain mass while losing body fat. That, by definition, is a recomp. Cutting and then bulking would be more in line with what you want to achieve, but I'm not sure you have a lot of room for cutting at 108 lbs. body weight.1 -
Thanks so much everyone. After a day of feeling devastated by my BF (haha), I'll look into all the the suggestions and try to be more consistent with training and diets. I don't actually plan to follow a strict keto diet as I will try to get sufficient amount of protein. (I did accidentally have 80grams of protein for two days eating seafood and still in keto) As of the moment I mainly want to lose android fat with 20 minutes' daily HIIT and keep lifting.0
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To gain muscle you need to be at surplus. Work your way up slowly. Choose a program with progressive overload. Aim for 30%+ protein.0
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taylormoooon wrote: »IMO, keto is one of the worst possible choices when trying to recomp/gain muscle. Protein has to stay low to maintain ketosis (because protein is as insulogenic as carbs), and you're almost completely eliminating carbs - which are both anti-catabolic and also provide the majority of your energy for strength training workouts, which are primarily fueled by glycogen.
Here's a great primer on setting up your macros: http://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1
As far as HIIT goes, it's become quite trendy in the fitness world and a lot of what's called "HIIT" isn't really HIIT at all. Nonetheless, if you're doing true HIIT workouts, they impose a stress on your body very similar to that of strength training, which can create recovery/overreaching issues if you overdo it along with your strength training. A lot of the "fat burning benefits" of HIIT are also highly overblown by the hucksters trying to sell their books/videos/workout programs.
I would agree with this. So you can recomp with keto if you incorporate some carb timing and potential carb refeeds (typical TKD and CKD styles) but it may not be as effective as a more moderate approach which incorporates carbs.
In general terms below are how you set up macros (you should be at maintenance level calories) as show in grams per lb of lean body mass (~74g for you):
Protein: .8g-1.2g
Fats: .35-.6
Carbs: Rest
The bigger thing you should look into is a good progressive overload lifting program, like the ones below.
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
@taylormoooon a good recomp for the OP could take a few years; 30% is rather high. One of the women I worked with went from 26%-18% in about 1.5years and she was super consistent.
*confused* I didn't mention anything about a recomp? haha, that's impressive though! But yeah, would take a while and have to be super consistent. I was suggesting cutting for fat and then maybe bulking once fat percentage is down to increase muscle mass.
The way you phrased it, it kind of read like you were talking recomp. If that was an error on my part, I am sorry. If anything, we have more discussion which could be beneficial to the OP.2 -
You can get "bad" DXA readings. There is also an internal error rate estimated at about 5% (and possibly higher).
I've been getting a DXA scan and a hydrostatic test every other month every 3 months for the past year.
I do them both because they are relatively cheap ($39-45/ test or scan), conveniently located near me and because I like to compare the results to verify their validity.
The DXA scans are more convenient to get done (just lay still on the table while the scanner does its job) but the results are always higher than the hydrostatic test results by 2-3% and I have also had one clearly "bad" (inconsistent") DXA result that I threw out (ignored).
So, if you can afford it, I'd suggest that you get another DXA scan to see if you get the same result or not; preferably on the same machine w/the same operator because scan results can vary if the machines and operators differ. Results can also vary based on water weight variations, which can be very significant for wonen.
While DXA scans provide more info, I prefer hydrostatic tests because the "technology" is simpler, the results are lower (LOL!) and the results are more consistent.
Hydro tests are also a little cheaper for me. The only problem w/hydro testing is that you gotta get underwater and blow as much air out of your lungs as possible: something some people have difficulty doing. Like DXA, water weight can affect the results and results can vary about 5%
There is no error free method for measuring BF but, if you get your BF measured consistently over time by the same method and under the same conditions, the data should be an accurate reflection of the trend but not necessarily an accurate "absolute" measurement of your actual BF level.2 -
taylormoooon wrote: »IMO, keto is one of the worst possible choices when trying to recomp/gain muscle. Protein has to stay low to maintain ketosis (because protein is as insulogenic as carbs), and you're almost completely eliminating carbs - which are both anti-catabolic and also provide the majority of your energy for strength training workouts, which are primarily fueled by glycogen.
Here's a great primer on setting up your macros: http://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1
As far as HIIT goes, it's become quite trendy in the fitness world and a lot of what's called "HIIT" isn't really HIIT at all. Nonetheless, if you're doing true HIIT workouts, they impose a stress on your body very similar to that of strength training, which can create recovery/overreaching issues if you overdo it along with your strength training. A lot of the "fat burning benefits" of HIIT are also highly overblown by the hucksters trying to sell their books/videos/workout programs.
I would agree with this. So you can recomp with keto if you incorporate some carb timing and potential carb refeeds (typical TKD and CKD styles) but it may not be as effective as a more moderate approach which incorporates carbs.
In general terms below are how you set up macros (you should be at maintenance level calories) as show in grams per lb of lean body mass (~74g for you):
Protein: .8g-1.2g
Fats: .35-.6
Carbs: Rest
The bigger thing you should look into is a good progressive overload lifting program, like the ones below.
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
@taylormoooon a good recomp for the OP could take a few years; 30% is rather high. One of the women I worked with went from 26%-18% in about 1.5years and she was super consistent.
*confused* I didn't mention anything about a recomp? haha, that's impressive though! But yeah, would take a while and have to be super consistent. I was suggesting cutting for fat and then maybe bulking once fat percentage is down to increase muscle mass.
You stated that your goal is to gain mass while losing body fat. That, by definition, is a recomp. Cutting and then bulking would be more in line with what you want to achieve, but I'm not sure you have a lot of room for cutting at 108 lbs. body weight.
I think you are confusing me for OP0 -
taylormoooon wrote: »IMO, keto is one of the worst possible choices when trying to recomp/gain muscle. Protein has to stay low to maintain ketosis (because protein is as insulogenic as carbs), and you're almost completely eliminating carbs - which are both anti-catabolic and also provide the majority of your energy for strength training workouts, which are primarily fueled by glycogen.
Here's a great primer on setting up your macros: http://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1
As far as HIIT goes, it's become quite trendy in the fitness world and a lot of what's called "HIIT" isn't really HIIT at all. Nonetheless, if you're doing true HIIT workouts, they impose a stress on your body very similar to that of strength training, which can create recovery/overreaching issues if you overdo it along with your strength training. A lot of the "fat burning benefits" of HIIT are also highly overblown by the hucksters trying to sell their books/videos/workout programs.
I would agree with this. So you can recomp with keto if you incorporate some carb timing and potential carb refeeds (typical TKD and CKD styles) but it may not be as effective as a more moderate approach which incorporates carbs.
In general terms below are how you set up macros (you should be at maintenance level calories) as show in grams per lb of lean body mass (~74g for you):
Protein: .8g-1.2g
Fats: .35-.6
Carbs: Rest
The bigger thing you should look into is a good progressive overload lifting program, like the ones below.
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
@taylormoooon a good recomp for the OP could take a few years; 30% is rather high. One of the women I worked with went from 26%-18% in about 1.5years and she was super consistent.
*confused* I didn't mention anything about a recomp? haha, that's impressive though! But yeah, would take a while and have to be super consistent. I was suggesting cutting for fat and then maybe bulking once fat percentage is down to increase muscle mass.
The way you phrased it, it kind of read like you were talking recomp. If that was an error on my part, I am sorry. If anything, we have more discussion which could be beneficial to the OP.
My bad! Did not mean for it to sound that way! Agreed 0 -
Hurrrayy! I got another DEXA scan today (3 month period), the reading was 30.1% (previously 31.9%) in which I've gained weight from 108.3lbs to 109.2lbs( 2.5lbs muscle gain and 1.7lb muscle loss, visceral fat went down from 0.59 to 0.52). I did not have any muscle loss in any area of the body, which is what I was worried about.
I am very happy with the results since it looks like I am on the right track. I just had a food feast earlier to celebrate and will be more strict on dieting from now on because I wasn't really disciplined before and there are weeks where I only stayed on my diet for two days.
What I've been doing is continuing weight training, I have started pole dancing and aerial hoops two months ago as well, I still do some sort of a modified keto diet in which I try to eat more real food, no complexed carb, I eat a lot more protein and fiber than fat. I have rest days over the weekend in which I can carb up and eat whatever I want so I don't feel too deprived.
DEXA scan shows that I still have a 1.68lb fat layer in my stomach area, if this number goes down to 1lb, then one can start seeing abs definition. I am super excited!
Keep on training and dieting! Hope everyone is having a wonderful weekend!
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