steph_laguna said:There is also a quality change that the scan cannot see.
OMG yes. lean mass + resistance training is the combo. Can confirm.
One thing that is still open after Dr.EndoIndy’s answer:
Whether resistance training and protein change the ratio or only the absolute amount?
dan_philly said:lean mass + resistance training is the combo.
Body composition tracking via bioimpedance on lean mass (InBody scan every 3 months):
| Metric | Baseline | Month 3 | Month 6 | Month 9 |
|---|---|---|---|---|
| Skeletal Muscle (lbs) | 75 | 73 | 73 | 71 |
| Body Fat (lbs) | 92 | 69 | 59 | 47 |
| Body Fat % | 39% | 33% | 28% | 21% |
| Visceral Fat (cm²) | 152 | 117 | 87 | 62 |
Note: skeletal muscle mass dipped initially then recovered with consistent resistance training + high protein. The visceral fat reduction is where the metabolic magic happens.
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Follow-up: I dropped the cardio to two easy sessions and put the effort into three real lifting sessions. The scale slowed and the scan improved.
TrialTracker_MD said:Body composition tracking via bioimpedance on lean mass (InBody scan every 3 months): Metric Baseline Month 3 Month 6 Month 9 Skeletal Muscle (lbs) 75…
Right, and protein targets should be set on a reference weight rather than current weight. Setting 1.6 g/kg on a starting weight of 130kg produces a target nobody hits on a suppressed appetite.