week 29 check-in — 11kg down, food noise manageable, one thing confusing me
Six-word version is the title — week 29 check-in — 11kg down, food noise manageable, one thing confusing me — and the rest is context.
Hard numbers: week 29 and 11kg. Anything softer than that is flagged as an impression.
Three scans over eighteen months, same machine, same conditions. Only the third one made the first two interpretable.
What the evidence actually supports, stripped of the arguing.
Some lean mass is lost in any weight-loss deficit. Resistance training and adequate protein intake are the two interventions with real support for limiting the proportion. Nearly everything else discussed on this board is a rounding error on those two.
The complication specific to this site is that appetite reduction makes protein intake a logistics problem: you are being asked to eat a fixed amount of something at exactly the point when eating anything is less appealing. That is why the practical threads here are about timing and food choice rather than motivation, and why measuring intake rather than estimating it is the single most common useful correction.
Please do not ask me what dose you should be on. I genuinely do not know and neither does anyone else here.
best — the order this archive was captured in
FFMI is a ratio and it moves when either term moves
losing weight slower does not automatically preserve more lean mass
training volume matters more than training novelty
losing weight slower does not automatically preserve more lean mass
This is the whole intervention. Protein and resistance training.
Compared two scans from different clinics and panicked over a difference that was inside the error margin.
Some lean mass loss accompanies weight loss in any deficit. Resistance training and adequate protein intake are the two interventions with the best evidence for limiting the proportion.
resistance training first, cardio if there is time left
protein intake gets harder exactly when appetite drops
Push back: strength dropping in a deficit is not the same as lean mass loss. Related, not identical.
DEXA has a meaningful coefficient of variation, and it differs between machines and protocols. Comparing scans from different clinics adds a systematic offset that is invisible on the report.
strength retention is a decent proxy and it is free
the scale cannot distinguish tissue types and never could
Kept the same programme for a year instead of changing it every six weeks. That was the change that worked.