Taking myself out of maintenance after DEXA results

#1

Well, the DEXA results are in, see below. The impedance scales at the gym and at home way underestimated my BF%. I thought I was 24-25%, but turns out I am 27.2%. I knew I had more fat to lose because my bikini was telling me so, but now I have the numbers to back it up.

The good news is, my bone density is perfect and that of a healthy 30 year old (I am 41), and my RMR is 11% higher than average, so basically normal. My fasting insulin is 2.4 (per last week’s blood work), so I have no reason not to do an extended fast.

I posted earlier that extended fasting has gotten more difficult because of hunger and feeling very cold, but given the above I am perfectly fine to push through it without fearing that I am too lean to do it. I am about 147 lbs now, and their estimate is 139 lbs will put me at around 22% BF which I would be very happy with.

Now, the question is, how the heck do I get there? I already fast intermittently for 18, 24, or sometimes 48 hrs, watch nuts and have cut down on the wine. I eat to satiety (and yes, sometimes until past satiety) when I do it. I am not stuck in one routine, I mix it up. I go to the gym 4-5 times a week and do pilates, barre, cycling, or barbells. Basically I have been doing it “right” but have been stalled since January. My body is refusing to budge.

My plan is to try and do another 7-day fast. I have done it twice before, once earlier in the process with good success, and one more recently with full weight regain (although size may have gone down a tiny bit, hard to tell).

How do I make my body cooperate to shed the last 10lbs?

Mamash
Mamash.jpg2155×1662 248 KB

(Karen) #2

Megan Ramos’ idm protocol. Feast, fast 42 hours, Feast. fast 42 hours. See if it budges.

K

#3

I think I could try that. How long is it OK to keep going like that?

(Banting & Yudkin & Atkins & Eadeses & Cordain & Taubes & Volek & Naiman & Bikman ) #4

Lots of pathways.

Ramos protocol.
Green tea.
Work out hard and fast to failure.
Macro adjustment.
Increase calories. Decrease calories.

(Banting & Yudkin & Atkins & Eadeses & Cordain & Taubes & Volek & Naiman & Bikman ) #5

Okay, I forgot an idea I’ve had also, based on Bikman’s talk. Lean protein during EF. Should shoot glucagon really high and overcome an insulin resistance type of stall.

#6

Could you post the link? Is it PSMF or something like that? Chicken breast fast?

(Banting & Yudkin & Atkins & Eadeses & Cordain & Taubes & Volek & Naiman & Bikman ) #7

So, Dr. Bikman have this talk back in February:

The big finding from his lab that the insulin and glucagon effects from eating protein is context specific. In a higher carb setting, or in someone with high insulin resistance, you have a huge insulin spike and not much glucagon to counter it. In a keto environment, it’s a wee wee bit insulin heavy over glucagon. Nothing to fret about. In a fasted state, the glucagon accelerates. More glucagon, more catabolic effects. Less insulin, more good things.

So yeah, PSMF or maybe the zero carb folks are actually fasting better than everyone else while eating steaks.

(Karen) #8

Bone broth lean enough?

K

#9

Interesting… I could do bone broth for dinner, I’ll probably cut it 1:1 with hot salty water though

(Banting & Yudkin & Atkins & Eadeses & Cordain & Taubes & Volek & Naiman & Bikman ) #10

Your N=1. I would try more protein than I’d be liable to drink.

(Karen) #11

True, but intriguing that bone broth, which helps with compliance, may also improve your insulin/glycogen ratio.

K

(Banting & Yudkin & Atkins & Eadeses & Cordain & Taubes & Volek & Naiman & Bikman ) #12

As I said, N=1. I’m not into fasting, and I’m not really into sipping soup stock, so my interest in this is academic and to have in my toolkit in the future. And it’s not the “bone broth,” unless you make it so. It is the protein. I’m curious to reach out to Dr. Bikman to see what they used. I’d either use my daily protein shake or BS chicken breast.

(Karen) #13

Let us know how the shakes help. I like broth, but as you say. N=1.

K

(Banting & Yudkin & Atkins & Eadeses & Cordain & Taubes & Volek & Naiman & Bikman ) #14

Damn, that was awesome.
Dr. Bikman already got back to me.
Lean beef was used in his study.

WIN!

(Karl) #15

Honestly? That’s way more accurate than I thought an impedance scale could be… 3% is what I’d consider a pretty favorable margin of error…

My Withings Body Cardio scale told me I was at around 7% BF, when I really don’t see that as being even remotely possible. I’ve got to be at around 12-15%, but I’m not one to go proving that kind of stuff with Dexa scans (i’m just not that curious, personally).

(Karen) #16

Doing the Zorn fast, already fasting. Might follow with lean beef.

K

(Banting & Yudkin & Atkins & Eadeses & Cordain & Taubes & Volek & Naiman & Bikman ) #17

Would be curious to know about your process for using the impedance scale. There’s a process to getting more accurate results from impedance, but most people don’t do it, and treat it like a scale with an extra feature.

(Karl) #18

My process was pretty simple, weigh myself at the same time every day, in the morning. After my usual morning expressions.

(Banting & Yudkin & Atkins & Eadeses & Cordain & Taubes & Volek & Naiman & Bikman ) #19

yeah, likely insufficient hydration in that manner.
I like my Tanita, but I weigh in the morning, and take bodyfat in the evening, when my conductivity will be higher from full hydration through the day.

Also, if your BF is pretty low, BIA is generally not that great:

(Karen) #20

I’m doing April, but try a week and see. I eat at 5-6 pm, fast all night through noon the next day, two meals an fast again. Load up while feasting. Especially on fat.
K