Recently my gym bought a fat analyzer (InBody scanner). I have used it twice now. I'm a bit perplexed and disappointed by the results.
A little back story:
I'm 39. I've been maintaining the same workout for about 3 years. Hit cardio, 4 to 5 times a week. During the summer I usually run on the weekends as well. My typical diet for quite some time now is moderate to high protein, reduced carbs, especially grains containing large amounts of gluten. I steer clear of most heavily processed foods (the only thing I grab out of the center isles of the grocery store is coffee). I eat a lot of fish and a lot of vegetables. Some fruit, usually for breakfast. I cook a lot of Mediterranean food which has a lot of fried foods, bit nothing deep-fried or breaded. I do drink a decent amount as well.
4 weeks ago I used the body fat analysis machine for the first time, and after that, I decided I would try to put on some muscle mass and shed some of this winter fat. Below are results for week 0 and week 4
Body fat: 19.0%
Skeletal Muscle Mass: 85.8lbs Weight: 185.5lbs Metabolic Rate: 2210.4
Body fat: 18.3%
Skeletal Muscle Mass: 84.7lbs Weight: 182.3lbs Metabolic Rate: 2194.8
I didn't change my workout regiment or main diet. The only things I changed were:
- I cut back on drinking, especially beer.
- I started supplementing a protein shake after every workout.
- I started adding L-arginine to my water bottle, which does seem to help with recovery.
- I don't really count calories, but I made sure I was eating enough to hit my metabolic rate. On days I worked out I targeted around 2700 to 3000.
I didn't expect much of a change, but I was really concerned about retaining muscle mass. What did I do wrong? Do I just need more calories in general? More protein? or am I missing something completely?