I had a bit of a rude awakening when I compared a recent DEXA scan to one done a few months ago. I gained 5.5 lbs of fat in the span of 4 months. I didn’t change anything in my diet EXCEPT I started to supplement whey protein into my diet in order to hit a target of 1g of protein per pound of body weight. I still lift weights regularly.
I know that DEXAs aren’t 100% accurate, but I was hoping to see an increase in lean mass, not fat mass, so imagine my surprise.
I was trying to make sense of my results and it started to make sense after listening to a video from Thomas DeLauer where he talked about the body being very insulin sensitive after a fast (I IF for 16/8 - 18/6) and even more sensitive after a workout. I tend to workout in a fasted state, around noon and then eat lunch, which I supplement with whey powder. So my body is in a very insulin sensitive state, I eat whey (very insulinogenic), and then eat a meal which is 65-70% fat. My guess is that fat got stored. After months of this resulted in fat gain. Does this theory make sense?
With respect to the 1g of protein per 1 pound of body weight, would this be true to someone that is 15% bf as well so someone that is 35-40% bf? I was reading on Virta Health that protein should be around one’s Reference weight:
Should the 1 g / lb guideline be followed by ones actual body weight, or this reference weight? I hover around 245 lbs and am 6’4", so that could be a large difference if I’m doing this wrong.
Since pea protein Is less insulinogenic, would it make sense to meet protein goals with it, assuming that I can’t get my daily protein requirements from whole food sources?
I also heard DeLauer mention that he wants folks that want to lose weight to get 70% of their calories from fat. But I thought that if I ate less fat, that the delta would come off my (oh so ample) fat stores. Is that not the case?
Thanks for taking the time to read through all this.