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Posted by u/zone2nerd··Effortpost

Ate 2400 kcal for 22 weeks at 180lbs, ran 30mi/week, but DEXA scan results are puzzling. What gives?

TL;DR: Tracked 2400 kcal at 180 lbs for 22 weeks while running 30 mi/week. DEXA results show lean mass loss and slight fat gain. What's going on?

I've been meticulously tracking my training and nutrition for the past 22 weeks. At 180 lbs, I consistently consumed 2400 kcal per day while running around 30 miles per week, focusing on a macro split of roughly 50% carbs, 30% protein, and 20% fats. I thought my energy balance was dialed in, but my DEXA scan results have me scratching my head.

Here are my main stats:

  • Weight: 180 lbs (same as baseline)
  • Body Fat Percentage: 14% pre-scan, 15% post-scan
  • Lean Mass: 154 lbs pre-scan, 153 lbs post-scan

Despite maintaining my caloric intake and training volume, I lost a pound of lean mass and gained a percentage point in body fat. I thought I was following the principles of nutrient timing and hitting my protein targets, but it looks like I might have miscalculated my energy needs or recovery strategies.

I've been using a 12-hour eating window and incorporating some IF, but maybe my nutrient timing isn't optimal? Should I be increasing my protein or adjusting my carbs and fats? Any insights on how I can pivot from here would be super helpful. Did I miss something crucial? I'm lowkey worried about my muscle loss as I ramp up my mileage for upcoming races. Looking forward to hearing your thoughts!

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u/gains_4_days·

No cap, if you're hitting that mileage and not adjusting your nutrition, muscle loss is pretty common. Maybe check your recovery strategies too. Are you getting enough sleep? Sleep is where the magic happens for muscle recovery and growth.

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u/gymratbutchill·

Skill issue! But for real, running that much and not adjusting your intake can mess with your gains. You gotta be careful with endurance training because it can lead to muscle loss if you're not careful. Plus, if you're running a lot, maybe consider more protein or even some creatine to help preserve muscle.

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u/briankoel·

Bro got cooked! This sounds tough, but don't stress too much. My buddy ran a marathon last year and was shocked when his DEXA showed similar results despite eating right and hitting the gym. Sometimes it just takes time for your body to adapt.

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u/midwest_lifter·

Midwest lifters gotta eat! You might wanna consider a big post-run meal with plenty of protein and carbs. I swear by a solid meat and potatoes plate after my workouts. That way, you're helping your body recover while still hitting your macros.

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u/zone2nerd·

This is interesting. Running 30 miles a week is a ton of volume, but if you're not fueling properly, it can affect your muscle retention. Your macros seem reasonable, but maybe your carb intake isn't sufficient for the energy demands of your runs. Have you tried tracking your heart rate and perceived exertion during runs? It might help to adjust your caloric intake based on that data.

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u/macrocounter98·

You might be underestimating your energy needs. At 180 lbs and running that much, your body probably requires more than 2400 kcal. If you're tracking macros but not hitting your protein targets consistently, that could be a big factor too. Try adjusting your intake based on your workout intensity, not just keeping it static.

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u/recipequeen44·

I get that feeling. Nutrition plays a huge role, and sometimes we overlook minor details. Have you tried meal prepping or using apps like MacroFactor? They can make tracking macros a breeze. It sounds like you're dedicated, so just adjusting those tiny things could make a difference. Also, consider incorporating more nutrient-dense foods to boost your intake without drastically increasing calories.

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u/marathonmaniac99·

I hear you, man. As a marathon runner, I've been through similar phases. Training for endurance can sometimes feel like you're just trading muscle for mileage. One thing that helped me was to prioritize protein intake right after my long runs and make sure I had enough calories throughout the day to sustain my activity levels. Don't forget about your hydration and electrolytes too!

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