I’m 51 years old and currently 170cm tall and 71 Kg (5’7″/156 lbs) I do CrossFit 3 – 4 times a week and consume on average approximately 1500 -1700 Calories a day. Now here’s the clincher. About 3 months ago I had a Dexa body scan and had % body fat. I had one today and now I’m at % body fat and my actual fat mass has increased by approx. 2kg ( lbs) and my Lean Muscle mass has decreased by approx. 1 kg ( lbs). My diet is ok, fruit, vegetables, protein, very little processed food. I have 2 protein shakes a day as well. One with breakfast and the other straight after the work out I have about half a dozen beers on the weekend usually. This may be a stupid question but where did I go wrong? I understand the beer element not being good but I don’t think that’s the only element that has contributed to the increase in fat mass and decrease in lean mass. Could it be a case of not eating enough calories? Any advice would be greatly appreciated. Thanks Frank
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Getting leaner is all about diet. As saying goes, you can't outrun a poor diet. Calorie deficit is necessary, but don't over do it as it gets very difficult to gain muscle with a calorie deficit. I suggest you reduce calories by cutting any high glycemic carbs. Also, I suggest keeping fat intake fairly high with natural fats and not avoiding saturated fats or cholesterol. A low calorie and low fat diet is a sure way to lower testosterone. Note that you do not need nearly so much protein as is commonly advised (generally by those who happen to sell protein supplements).