I have always wanted to track my body fat %, along with my fat and lean tissue so I got a Dexa Scan on 1/13/2020 just to see where I was at because I have never done that before. Which seems silly because I have been lifting, active and eating pretty clean for a lot of my life. So it makes sense to at least get an idea of where my body is at in order to optimize my health even more.
My numbers in the beginning of 2020 were 10.6% body fat, 168.3 lbs, 17.9 lbs of Fat Tissue, 143.5 lbs of Lean (muscle) Tissue and 0.17 lbs of Visceral Fat.
My numbers at the end of 2020 are 9.2% body fat, 171.2 lbs, 15.7 lbs of Fat Tissue, 148.5 lbs of Lean (muscle) Tissue and 0.00 lbs of Visceral Fat.
So to summarize I have decreased my body fat by 1.4%, increased my weight by 3 lbs, lost about 2.2 lbs of fat and put on 5 lbs of muscle.
I was very happy with these improvements!
How did I do this? I really only changed two things and they both started around March right when the quarantine hit. I went from a pescatarian to adding in grass fed-grass finished red meat into my diet to increase my protein intake and also started implementing the X3 system into my workout routine.
I would say that they both contributed to putting on 5 lbs of muscle while losing body fat %. So anybody who says you can’t put on weight and muscle while also fasting is wrong because I actually shrunk my eating window by a couple hours as well. Started working out around Noon and my eating window was from 2pm to 6:30PM instead of Noon to 7PM.
Also, the variable resistance in the X3 bar put less strain on my joints, I wasn’t sore and it allowed me to increase the frequency of my workouts to every day except one off day per week switching between lower body and upper body. I was able to do chest press without pain in my elbow and deadlifts/front squats helped build my legs and glutes more than traditional lifts.
Eating quality meat definitely helped as well because as active as I was I definitely wasn’t consuming enough high quality, bioavailable protein to achieve gains. Now I incorporate meat and organ blends almost daily along with eggs and mix it up with wild fish as well.
I hope my results help encourage you that even when you get in your 40’s and beyond you can still improve your body!
Hello and welcome to the Get Lean Eat Clean podcast. My name is Brian Gryn. I’m a certified health coach trainer, an author, and this podcast is for middle-aged men and women are looking to optimize their health and get their bodies back for what it wants. It was a 10 to 15 years ago. I will give you simple, actionable items to get long-term sustainable results. Thanks for listening and enjoy the show.
All right. Welcome to the Get Lean Eat Clean podcast. My name is Brian Gryn and today we’re going to be a case study on myself based over the last year. How I Decreased my body fat percentage, but increased my muscle mass. And I did this and I’m going to talk to you about why I did this and how I did this. I got what’s called a DEXA scan and a DEXA scan is what it is, is essentially it’s a high precision type of x-ray that measures your bone, mineral density and bone loss. And essentially it also measures body fat percentage of your total mass, which is your weight, your fat tissue, also your lean tissue, which is how much muscle you have and then your visceral fat.
1 (1m 15s):
It also breaks it up by region of Body as well, which was pretty cool. Arms legs, my left leg, right leg So to see how symmetrical you are as well. So I’m looking at the Dexa Scan right here. I have in here and I, I want it to go through this. I am not one to talk about myself as much. Hopefully I like to talk about other people in their results, but I thought it was, I thought it would be worthwhile to go through this. And if you could get a couple of things from it that you can apply to your life, perhaps I think that then I’ll be happy. It will go a long way. And essentially I just turned 40 this past year. So I thought thought it would be a good time to sort of see where was I at?
1 (1m 55s):
’cause I’ve been active eating clean for 20 years or so. And yeah, it’s good to sort of say, Hey, where am I at? And where can I go from there? And in the beginning of the year, I’ll read your mind results. And then I’ll, I’ll, I’ll tell you what I did at the end of the year here. My body fat percentage was 10.6%. This is on one 13, 2020, my total mass, which is pretty much how much I weighed 168.3 pounds. My fat tissue was 17.9 pounds. How much fat I had on me, how much Muscle a, a 143.5 lbs of muscle. And also my visceral fat, which is the fat around your gut is 0.17 lbs.
1 (2m 38s):
So not a lot. So very good results. I would say I was more so happy with this when I got to take it back in January and it came to the end of the year and I said, well, why not do it again? See where I’m at? Cause I did feel like I put on Muscle kept my body fat percentage is low, and I wanted to see where I was at. So I worked hard this year. I’ve made some changes. I’m going to talk about that. And it showed, it showed in the test on 1221, 2020. So a year past my body fat percentage went down 1.4% to 9.2%. I actually gained weight. And so I wait a 171.2 pounds.
1 (3m 19s):
I put on about three pounds, but lost a lot about a pound at about 1.5% body fat. So you know that that’s a good thing because then, you know, you’re putting on muscle. If your weight is going up and your body fat percentage is going down. When it showed that my fat tissue went down, I lost over two pounds of fat and gained five pounds of muscle. And my Visceral Fat was zero null. So that was good to know. That was great. So as you see, I’ve put on five pounds, a muscle lost body fat percentage. How did I do that? I really can only equate it to two things that I changed. And this was around March, April when the quarantine hit was one.
1 (3m 60s):
I wanted something that I can work out from the house. And two, I felt like I needed to increase my protein intake. So first I’m going to talk about, I bought something called what’s it called an x-ray actually interviewed a doctor, Jay, quit coming up. So look out for that episode coming up soon. And he invented the x-ray essentially it’s Bar resistance bands. It also comes with an a, a small Olympic Bar and a plate. And I started just doing my, my splits, upper body, lower body workouts with this X three. And the one thing that I loved about it was I found that in the gym, cause I’ve been gone to the gym for 20 plus years. I started to have some joint pain and I couldn’t do the weight that I wanted to do.
1 (4m 43s):
So it was hampering my results. And so essentially I had some elbow pain, some knee pain. I couldn’t even like do that. Many reps of bench have like one 35, let’s say I was going to do, or I couldn’t go any heavier than that for sure. And so upper body was, was sort of falling behind my lower body, kept up pretty good, but you know, squats, dead lifts things. They can take a little bit of a toll on you as well. And my knee was bothering me here and there. So, you know, other than, than that, I wanted someone that I could do out of the house, but two, I wanted maybe something to change it up. Some that may be because there was a little more protective on the joints, learned about variable resistance and resistance bands and the
1 (5m 23s):
And slowly just implemented into my life towards the beginning of the year, April, March, April time. And yeah, I’ve just been hitting it ever since. And you know, the joint pain is not their I’m able to do plenty of weight with the resistance bands and what’s called Variable Resistance. Ah, the nice thing about Variable Resistance his, let’s just take a bench press. For example, when you have the band with the S X three, you put it around your shoulders and you’re holding an Olympic bar. It’s sorta tough to explain, but you’re pressing. And your strongest part of the press is going to be when your arms are almost fully extended. And the stickiest part, the most difficult part is where they were.
1 (6m 3s):
If you think of a bench press per se, is when it’s right around your chest. That’s normally when you get stuck and it’s your weakest point in your also joints are sort of in a compromised position as well. While the nice thing about Variable Resistance with the bands is the, the band is not fully extended at that point. So it’s not putting as much strain on your joints as a typical traditional bench press would be. And then as I press my hands forward with the Olympic Bar and the X three, it gets harder and harder, but I’m also my joints and my muscles are in a better position and a stronger position. So you’re able to do plenty of weight because your you’re in a better position and you have this Variable, Resistance, it’s getting more difficult as your arms are extended, but that’s a good position to be it because it, because, you know, that’s when you are stronger.
1 (6m 55s):
So anyways, it was great cause it was a protective against my joints was able to do upper body. My upper body has caught up almost to my lower body strength and my lower body. I started doing the front squats, which are very difficult and tough on the core and deadlifts as well, which I always did before. But you’re just in a less compromised position when you’re using their floor plate along with bands. And I will say I’ve always been a traditionalist as far as lifting. And this was sort of a wake-up call that there’s, there’s some better ways out there. So I was able to increase, you know, do plenty of weight, not have joint issues, joint issues.
1 (7m 35s):
And, and also I was not sore. I always thought you needed to be sore, but you don’t, you can, you can build muscle and not be sore, but this is a there’s plenty of studies showing that. So a and this was the case. So I was able to actually increase my volume throughout the week and I do upper lower body splits, you know, and just switch off every day. So I’m able to do lower body three times, maybe even four times a week. I usually take one day off, whereas before I was only doing lower body once, maybe twice a week, but mainly once a week. So my splits before was I was doing, you know, some upper, a couple days a week at a lower another day a week.
1 (8m 17s):
And that was probably enough for me just because I’d be sore and I want it to recover. I also have a little bit of a knee issue as well. So yeah, so its been a great thing for me and I was glad to get them on to interview him and that’s coming up a, I believe its coming up next week. So look out for that. So that was the one big change I made and it helped me a help me essentially to increase the amount of times I, I lift, but also do it literally I would say my workouts are 20 minutes, 30 minutes max with the X three. So I’m only doing one or two sets to fail to a complete failure. I mean like a complete failure. So that was my one big change and my second big change and I felt like my body was just asking for this.
1 (9m 2s):
It was, I needed to increase my protein and not just any protein I needed to get something that was a little more bioavailable bioavailable. Then just a lot of times they’d have, you know, a veggie burger or M a big salad and for some fish and don’t get me wrong. And those are good every once in a while. But I really started getting into more of the carnivores view of movement. Increased my meat, Decreased my veggies. And you know, I still eat fish as well. So mainly my meals were red meat or fish. And I also added in some organ meats as well. So really increase my protein intake because I really felt like I, you know, a lot of times you’ll hear, you know, how much protein should I have and you’ll get different opinions.
1 (9m 48s):
But I found that most people, it was around 0.8 to one gram of protein per body weight. So for me, you know, I weigh 170 pounds, you know, even if I could get a, a 150 grams of protein, its own near impossible being a pescatarian, unless you want to just start chugging protein shakes. And I’m not, I’m not, I, don’t not a big proponent of doing that. I’d rather get it from whole foods. So I started having some good grass fed grass, finished meat and some from a quality sources, where are these animals are raised two, mainly because I’m a big animal lover.
1 (10m 31s):
And so, but I w I needed something for my body. And if that, that was the second biggest change that I made, you know, so those were the two big changes I made was I increased my protein, my quality protein, and started lifting the X three. I’ll put a link also to, I mean, they’re not a show sponsor or anything, maybe down the road, but, and I wouldn’t just, you know, put a link for anything, put a link for the X three where you can order it and get 50 off. But trust me, I’m not doing this for that. I’m just telling you what I went through and, and how it sort of affected and has made my life and my lifting and my gains that much better.
1 (11m 13s):
So increasing quality protein changed, went from traditional lifting into resistance bands with the X three. And those have really just catapulted my results. And I’m really happy with that. And I don’t have joint pain, which is great. So those are my results. You know, normally I don’t like to talk about myself per se, but, you know, I figured why not? Why not do a short Episode just to share with you where I’ve gone over the last year. And I look forward to doing this again in a year from now and get that body fat percentage down and get that get more Muscle I have a, a 148.5 lbs of muscle.
1 (11m 54s):
So I increased it by five pounds, but let’s see if I can get it up into the one fifties. And I’ll be curious, I’m going to continue doing this and, and just to keep pushing it. So that’s that, I hope you enjoyed this, this episode of the Get Lean Eat Clean Podcast and how I Decreased my body fat percentage and increase my Muscle. If you got questions, let me know, feel free to subscribe or share with a friend. Hopefully this will motivate you for the new year. We got the new year coming up and thanks so much for listening and enjoy the rest of your day.
0 (12m 26s):
Yep. Thanks for listening to the Get Lean Eat Clean podcast. I understand there are millions of other podcasts out there, and you have chosen to listen to mine, and I appreciate that. Check out the show notes at Brian Gryn dot com for everything that was mentioned in this episode, feel free to subscribe to the podcast and share it with a friend or family member. That’s looking to get their body back to what it once was. Thanks again, and have a great day.