resistance training — 15 things I got wrong before I got it right
resistance training — 15 things I got wrong before I got it right. I have gone back and forth on this for months.
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.
Started weighing protein rather than estimating it. The gap between what I thought and what I ate was embarrassing.
Lost slower for six months deliberately and my composition change was not obviously different. Training was what mattered.
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
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.
Left up. Same machine, stated conditions, honest about the error margin.
Fasted and hydrated the same way for both scans?
What is protein intake actually looking like, measured rather than estimated?
How many weeks between the two scans?
Have the lifts held, dropped, or moved around?
grip strength and lift numbers are cheap longitudinal markers
protein and resistance training, that is the entire intervention
lean mass loss during weight loss is expected, the question is how much
Disagree — slower loss does not automatically preserve lean mass. Protein and training do the work, not the rate on its own.
protein intake gets harder exactly when appetite drops
Reduced appetite makes hitting a protein target a logistics problem rather than a motivation problem, which is why the practical advice here is about timing and food choice rather than willpower.
Agreed on the error margin. Quoting a DEXA to one decimal implies a precision the method does not have.
I would not change the programme on the strength of one scan. The measurement error is larger than the effect you are reacting to.
a single DEXA is a number, two is a comparison, three is a trend
Two scans on the same machine 23 months apart. Lean mass held better than I expected and the lifts told the same story for free.
the appetite effect makes eating enough protein a logistics problem
Yes. Nobody here is prescribing training or nutrition and the good posts say so.
training volume matters more than training novelty
Same DEXA machine both times?
Are you comparing against your own baseline or against a published average?
- 1Reduced appetite makes hitting a protein target a logistics problem rather…7 comments in this branch · started by u/rasmus_petrescu
- 2Have the lifts held, dropped, or moved around?6 comments in this branch · started by u/protein_first_p