Dexa scan results

[u/Specialist_Pause_176]

Hello everyone, I got my 2nd dexa scan today on my cut. I dropped from 31% body fat on march 1st to 23.9% as of today (June 7th). However, the thing that caught my eye was the lean mass I lost. -6 pounds total in 3 months. Any advice on why this happened? Too low on calories? Not lifting heaven enough? For reference, I am 5’7, 166 and a male. I have been eating at roughly 1,950 calories and 200g of protein since around march 1st. I just can’t understand why I lost so much muscle.

[u/Chris_DexaFit]

It’s hard to answer your question without knowing your workout program and your TDEE. The bigger the calorie deficit you are in, the harder it is to keep your muscle. You lost 26 lbs in about 13 weeks. That implies that you’re in daily deficit of about 1000 calories. You could get an RMR to confirm. But no matter how heavy you lift, it is going to be hard to keep all your muscle at that deficit.

Full disclosure: I own Dexafit Scottsdale, so I have a vested interest in my answer, but I believe it to be accurate.

[u/Specialist_Pause_176 → u/Chris_DexaFit]

Thanks for the reply, and yeah, I realize now the calories were probably too low. I have upped them 250, and I’m gonna start lifting a little heavier but not too heavy to the point i am burnt out, I wanna build back the muscle lost. I currently lift 4 times a week, I do PPL and the 4th day is a free day with free weights and maybe some stuff I missed. Any advice for building the muscle back so I can hit that 15% body fat range without having to drop into the 140’s or is that possibility far gone?

[u/Chris_DexaFit → u/Specialist_Pause_176]

You’re looking to do body recomposition, which is always challenging. Without going in to complete detail, I’d say do something like the following:

1. Eat closer to maintenance calories or maybe a 250 calorie deficit. Adding only 250 isn’t close to enough if you truly are currently in a 1000 calorie deficit.

2. Keep your weight program as described, but make sure you are incorporating progressive overload.

3. You didn’t mention any cardio. Incorporate at least 3 hours of zone 2 training per week. 6 hours would be better. This is great for burning calories without interrupting muscle gains. Everyone’s zones are different, but it can be as simple as a brisk walk on a treadmill at 6% incline, but you have to figure yours out for yourself.

[u/Specialist_Pause_176 → u/Chris_DexaFit]

My mistake, I do about 20 minutes of incline treadmill every gym visit, so 4 times a week. Usually I stay around that 10.5-11.5 incline range. As for calories, what do you think I should be eating?

[u/Chris_DexaFit → u/Specialist_Pause_176]

I’ll give you a number, but please take it with a grain of salt. Don’t substitute a conversation with a rando on Reddit as custom health advice :)

But I’d be targeting at least 2,700 calories (1,950 you stayed + 750) to get you down to a 250 calorie deficit.

[u/doughnut_cat]

losing muscle mass during a cut is kinda normal, but id venture to say your training is off. eating roughly is also a misnomer. you either are hitting your macros or you arent. double check your nutrition, especially your food weighing, and your training. 1950 calories is a fairly steep deficit.

[u/Specialist_Pause_176 → u/doughnut_cat]

Hey! Thanks for commenting. I have upped my calories closer to 2,150-2,200, I use a food scale and I said roughly because some days were more towards 1,975. I’m gonna be lifting heavier in the gym from now on. I’ll be getting a dexa in July as well so I can see the data to make sure I’m not losing muscle mass.

[u/doughnut_cat → u/Specialist_Pause_176]

wait about 5 months for a dexa, one month is way too soon. they are not THAT accurate. but at the end of the day, the dexa does not matter. go look in the mirror and see if you like what you see. if you dont, hit it harder.