Thread: Dexa scan result 27% BF *Help*

Hi Guys

Dexa results are in and its a big eye opener.

Weight- 106.5
Lean Muscle- 74.7
Fat- 28.4
Fat % - 26.7

I train quite hard and have a good routine its just sticking to it. My issue is diet and this is what im currently consuming, btw im FOD for MT.

Meal 1

Oats with honey(tsp) little light milk
Bannana

Meal 2

1/2 Chicken Breast with cottage cheese

Meal 3

1/2 Chicken Breast with soy and brown rice


Meal 4

Salmon with cottage cheese and salad w cheese

Meal 5

Salmon with cottage cheese and salad w cheese

Meal 6

Protien Shake and also one extra on workout days

I know its not a great intake but critique all you like the feedback will taken on board. Would like to show progress pics in the near future

Thanks

Not being funny here but can you post a pic? I would like to know what 27% or near enough looks like. If you're not comfortable with that that's fine. Its for no other reason than to help get a bitter idea about what different BF ranges look like. Makes it easier to guess BF

Your meals look fine though you have two heavier chicken meals back to back - is there a reason for that? I don't know what time you eat but I would think about switching the later chicken meal with the following cottage cheese meal so they're spaced out a bit.

My thoughts:

Have your Oats with water - drop the Honey and Banana and add some Egg Whites (say, 6?).

Cottage Cheese is ok but I'd cut back on it, cut out the additional Cheese and replace with more fibrous Vegies.

What kind of training, incl. Cardio are you doing?

Im doing 20mins of HITT everyday and workout 5 days a week. As for the photos they can be seen in the older posts.

If im hungry can I add more brown rice ect

Ah that's right I remember now.

Originally Posted by funklaroon

Hi Guys

Dexa results are in and its a big eye opener.

Weight- 106.5
Lean Muscle- 74.7
Fat- 28.4
Fat % - 26.7

I train quite hard and have a good routine its just sticking to it. My issue is diet and this is what im currently consuming, btw im FOD for MT.

Meal 1

Oats with honey(tsp) little light milk
Bannana

Meal 2

1/2 Chicken Breast with cottage cheese

Meal 3

1/2 Chicken Breast with soy and brown rice


Meal 4

Salmon with cottage cheese and salad w cheese

Meal 5

Salmon with cottage cheese and salad w cheese

Meal 6

Protien Shake and also one extra on workout days

I know its not a great intake but critique all you like the feedback will taken on board. Would like to show progress pics in the near future

Thanks

Few pointers that could help you.

try to eat every 2-3 hours and atleast 4+ meals

atleast 8 hours of sleep

try to drink atleast a gallon of water per day

take a multi

Also try and get your maintenace caloric intake (intake which stables your weight and never changes) to do this weigh yourself on a set date eg friday morning after a shit and piss naked ;)

Then apply simple measures like -500 calories in maintenance. If no fat loss occured in 2 weeks deduct another 500 and always stay with new value for 2 weeks. so try to aim atleast a pound or 2 pounds of fat per week you can lose more liek 4 pounds but you might be lucky if its all fat lost..


good to see you have 6 meals but heres some quick changes i would do for you.

Meal 1 Shake (Oats, water, whey) or Oatmeal and whey pancakes with queens maple "flavoured" syrup (no sugar!!! ;) )

Meal 2 1/2 Chicken Breast with fibrous veges (like brocolli)

Meal 3 1/2 Chicken Breast with fibrous veges and brown or basmati rice (low gi so its alright)

Meal 4 Salmon with cheese and fibrous veges

Meal 5 Salmon with cheese and fibrous veges

Meal 6 scrambled eggs (6 egg whites and 1 whole) or Whey shake and peanut butter/almond butter

Now many things can be altered in ones diet but since there isnt much info about when you workout n such i slightly changed it.

I would drop some of the cottage cheese out of the diet and add in some veggies, I would suggest brocolli and avacado could be some good substitutes for the cottage cheese. I just find with too much diary you can get bloated and find it harder to lose BF

Your not too far off mate. Just replace the cottage cheese with brown rice. Make that the basis of each meal - brown rice (or oats) and a protein source (chicken, eggs, beef or fish). Add veggies and that should be a good basis to start off with and go from there.

What are your HIIT sessions like? What do you do, how long for and at what type of intervals? I found I leaned up a fair bit doing about 30+ mins of cardio @ 70-85% of my max heart. (Personally not a fan of slow steady state cardio, too boring)

Let us know how you go with it. By the way, I'm not too familiar with MTs, so what does yours say about you? Have you been sticking with it? Personally I find that my body processes carbs really well and they don't make me fat. I also eat them before bed as I feel I burn them while sleeping and reckon I actually get fatter from dietary fats which also make my skin oily if I consume a decent amount. Might consider getting my MT done someday, don't know how accurate it is although Jesper swears by it. Someday when I have more funds....

Originally Posted by funklaroon

Hi Guys

Dexa results are in and its a big eye opener.

Weight- 106.5
Lean Muscle- 74.7
Fat- 28.4
Fat % - 26.7

I train quite hard and have a good routine its just sticking to it. My issue is diet and this is what im currently consuming, btw im FOD for MT.

Meal 1

Oats with honey(tsp) little light milk
Bannana

Meal 2

1/2 Chicken Breast with cottage cheese

Meal 3

1/2 Chicken Breast with soy and brown rice


Meal 4

Salmon with cottage cheese and salad w cheese

Meal 5

Salmon with cottage cheese and salad w cheese

Meal 6

Protien Shake and also one extra on workout days

I know its not a great intake but critique all you like the feedback will taken on board. Would like to show progress pics in the near future

Thanks

How old are you? Have you had a body chemistry assessment done?

Originally Posted by take2

How old are you? Have you had a body chemistry assessment done?

Im 26 191cm and my stats are in the first post.

As for cardio its on the treadmill 20 mins HITT 2mins run 1 min fast walk, but ill increase it 30mins as it seems the norm and will need to as I get more fit.

Is 27% very high I mean yeah I have a gut but if 8% is abs then I have a lot to go. I have 28kg of fat on my body so thats over 16kg loss to get pretty lean. I can do it but I already lost over 20 and that was hard, Ill post progress pics.

Thanks for the help guys

Chest and Cardio
Bi/Tri
Shoulders and Back and Cardio
Legs and Abs

Cardio on the weekend one session

Originally Posted by funklaroon

Im 26 and my stats are in the first post.

Not interested in your stats, I asked if you had a body chemistry assessment done?

Apart from the Dexa scan I have had nothing done, whats this scan entail

Thanks

Originally Posted by funklaroon

Apart from the Dexa scan I have had nothing done, whats this scan entail

Thanks

Not a scan per se, but a full assessment of your body chemisty.

Hormones;
Liver/Kidney/Thyroid funtion;
Full blood count;
Iron studies;
Lipid studies.

No worries Ill look you into getting it done, how did this assessment help you

Originally Posted by funklaroon

No worries Ill look you into getting it done, how did this assessment help you

Getting a complete assessment of your body chemistry allows for two things:

1. It lets you see if there are any inbalances or causes for concern that will either work against peak health, or against your dieting/training regimen.

2. It gives you a benchmark for future tests to let you see problems starting before they become more serious. IMO it's one of the best preventitive health measures you can take.

As for me? It enabled me to identify major hormone imblances, impaired liver function, and a previously undiagnosed genetic illness that would have eventually killed me.

Cheers