Skinny Fat to Strong: Share Your Recomposition Successes Please

[Anonymous]

Anonymous wrote:OP, how old are you? I feel like it’s pretty hard to make these changes post menopause. It’s especially hard to put on muscle. I’d love to transform my body too, but that seems awfully ambitious after 45-50.

54 and 3+ years post menopausal.

[Anonymous]

I need to do this. I’m think , from Chronic caloric restriction (due in part to chronic digestive disorder and then history of eating disorder ) …I eat about 1k-1100
calories (my rmr has dropped down to 935/day ) and struggle to get nutrition, turns out am zinc and other mineral/ferritin deficient, probably osteoporosis, and have lost all muscle tone. I’m not overweight but I really really need to put in muscle and begin to eat more for nutrition. I just unfortunately get sick if I eat too much and have no energy or time to dedicate to working out with weights). I do walk the dog. Hopefully I can help my digestive issues and get back on track this year. My legs look like sticks with flabby loose skin. Ugh.

[Anonymous]

This is all great, OP, and it sounds like you're making nice progress. So I say this as gently as possible: have you considered that you are trading one disorder for another? I am a lifelong athlete and very knowledgeable about fitness and health. I am a healthy 56-year-old (who binges on sugar way too much) and it just makes me a little twitchy reading your updates. Have you had therapy?

[Anonymous]

Anonymous wrote:This is all great, OP, and it sounds like you're making nice progress. So I say this as gently as possible: have you considered that you are trading one disorder for another? I am a lifelong athlete and very knowledgeable about fitness and health. I am a healthy 56-year-old (who binges on sugar way too much) and it just makes me a little twitchy reading your updates. Have you had therapy?

I’m sorry you’re twitchy. I don’t need therapy. I need to learn what is healthy and sustainable to turn this ship around. My doctor, physical therapist, and nutritionist all agree that this course correction is necessary to prevent osteoporosis and diabetes. How is that disordered? I’m 54 with the DEXA scan of a 65 year old. My mother and grandmother both had osteoporosis. I’m well on my way and that’s pretty motivating.

The post above was not me BTW.

[Anonymous]

I also need to do this. Post menopausal with osteopenia. Tall and slender but soft. Any muscle tone I once had is long gone.

[Anonymous]

Anonymous wrote:OP with an update: I just met with a sports nutritionist who looked at my goals, current diet, bloodwork, sleep habits, reported stress level, and DEXA. It was extremely motivating and helpful.

Her recommendations were all about gaining lean muscle. She felt that losing fat should not be my priority because that will happen naturally by gaining muscle.

Her recommendations:
- 1500 calories and 112g of protein daily, never to dip below 1400 or 100g of protein
- Do not calorie cycle (eating more on lifting days) just try to be consistent
- Plan out meals and track in the mornings so I’m not eating a pile of chicken before bed
- Eat more soluble fiber (snack every afternoon or after dinner) and drink more water throughout the day
- Prioritize rest by sleeping at least 6-7 hours a night
- Lift no more than 4x a week, alternating muscle groups so each gets 2-3 days of recovery, and taking a week off of lifting every 7-8 weeks.

These recommendations are meant for me based on my goals, but I’m sharing in case they are helpful to others.

Hi OP, are you still around? I’m just curious how it’s going. The advice above seems really solid.

[Anonymous]

A year ago, I went to Japan for six weeks and lost almost 25 pounds.

I walked through their cities at a rate of around 3 hours a day. It was actually easy, because you're distracted by the scenery and cultural sights. Also, you're eating a lot of different foods that just seem to burn weight. Miso soup, natto beans, curry, fermented foods, tsukemono, tempura, kobe beef, etc. It's not highly processed unlike our diet. It just seems to burn fat.

Try Yakult in the US. That helps also.

Even the bus drivers and taxi drivers are thin and they don't walk that much.

Like 95% of the population is thin there. They don't drink a lot of soda either. They are not monks. They drink beer, eat a lot of white rice and fried foods, but a lot of vegetables also. Every now and then, you see a porkadalla, but not often. I really think the fermented foods have something to do with keeping slim.

I did not go with a tour. I just walked and used public trains. Try it.

[Anonymous]

I totally agree that most people are thin and the food is less processed. However, globally Japan has the highest rate of osteoporosis. That's the definition of skinny fat. I loved Japan and its' cuisine but I had to eat double portions to get my protein and calcium. No weight gain though. Some muscle loss even with 17k+ a day. PP - IMO we're at different points in our health journey. I'm happy for you that you got to a healthier weight. The point of this thread though is recomposition which is so much more complex than weight.

[Anonymous]

Anonymous wrote:Oh, you rock, OP!!! You’re doing something healthy for your body and great for your long term health. My skinny fat mother and MIL are *not* aging well.

I am a skinny fat convert as well. I got really into hot yoga and converted that fat into lean muscle. I now weigh more and some parts of my body are bigger, but I look A LOT better. I am no longer afraid of wearing a bathing suit. Don’t pay attention to the scale - look at your strength and your composition.

How long did it take you?

[Anonymous]

Where can you get a DEXA scan, AA d do you need a doctor’s order?

[Anonymous]

Anonymous wrote:Where can you get a DEXA scan, AA d do you need a doctor’s order?

There are several places in the DMV area. For example Bodymass gym in Arlington or Composition ID which has several locations. GW hospital does them too but they charge a lot. No doctor’s order needed.