Original thread here.
Updated observations:
• Only positive out of all the slow gain in weight/bf is in strength increase of between 20-25%
• Workouts just keep me toned at this point, slow to recomp (add or retain LBM/losing fat)
• Calorie restriction/deficit does work – am losing a little fat. Still not the definition and leanness I was able to achieve in my 20s. No shit, I'm 62 and my GH, test, insulin, thyroid, adrenals, etc. aren't at the youthful levels they once were!
• Low-carb/keto – no longer seems to have much effect on fat loss if there ever was one.
• Kept calories the same (~ 2000) but started to gain more fat over the last four years slowly.
• Even when I was at my most lean (mid 20s), I still was skinny fat around the waist/lower abs.
• 1750kcals/day is my maintenance intake regardless of activity (I am 62 and not a big guy @ about 5-6). As soon as I hit 2000 kcals, I start putting on weight; mostly any excess energy intake will partition quickly to adipose storage regardless of which macro - (fat being the most hypercaloric so will increase bf% the fastest). The Effects of Overfeeding on Body Composition: The Role of Macronutrient Composition – A Narrative Review
• 1500kcals or less is what it takes to lose weight/bf. I was at 193lbs and only through calorie restriction, was able to get to 186lbs in the 5 weeks. To achieve enough recomp where my bf gets to <20%, I will need to lose a minimum of another 20lbs while trying to preserve as much LBM by continuing resistance exercise and keeping protein intake static @ 1g/lb of bodyweight.
• Fat accumulation: atypical android fat distribution; strangely, no subcutaneous fat accumulates below my navel (beltline) starting at linguinal crease.
• I am slightly more insulin-resistant despite eating low carb last 10 years; aerobic exercise = improved glucose metabolism and insulin sensitivity. Don't notice as much improvement in glucose metabolism/insulin sensitivity with resistance training.
• Any food consumed past 8pm ferments and metabolizes much slower, resulting in increased breath gut gas scores and fasting glucose. Can't recomp if FBG is above 90?
• Even at 30lbs less, I was still not vascular and lean enough. I was most lean was when I weighed about 40lbs less which was only time I was able to see abs and bicep veins but I also had a lot less lean mass.
• I was 20+ pounds less 7 years ago. How could I have gained fat progressively in that time when I have been eating same amount of calories and diet and actually increased activity level?
In my estimation, this all points to genetic aging and gradual age-related decline of GH, testosterone, thyroid hormone function and insulin sensitivity. My estrogen seems to be ok (E2 @ 21). At this point, I think any increase to my workouts or other dietary manipulation will be minor at best, as I've already pushed myself enough. Some calorie restriction will help reduce some bf, but I feel won't be enough to get to where I feel I need to be.
I think it will be too difficult to recomp at my age with total T in the low 400s and low free and bio. I agree with Systemlord: "One long-term study found that long-term testosterone replacement therapy was associated with sustained weight loss. In the study, men with low testosterone were given the option to receive testosterone replacement injections. Those in the TRT group on average lost 20% of their body weight. You are operating at a big disadvantage with your testosterone in the gutter."
What about a few weeks of PSMF (protein sparing modified fast) - basically, high protein, low carbs, low fat?
Eventual chemical enhancement (TRT, tesamorelin/ipamorelin/CJC1295); in the meantime, increase NDT to finally suppress stubborn TSH to <2.0. Prior thread on that here.
Thoughts?
p.s. any tips for suppressing late night appetite cravings?
Updated observations:
• Only positive out of all the slow gain in weight/bf is in strength increase of between 20-25%
• Workouts just keep me toned at this point, slow to recomp (add or retain LBM/losing fat)
• Calorie restriction/deficit does work – am losing a little fat. Still not the definition and leanness I was able to achieve in my 20s. No shit, I'm 62 and my GH, test, insulin, thyroid, adrenals, etc. aren't at the youthful levels they once were!
• Low-carb/keto – no longer seems to have much effect on fat loss if there ever was one.
• Kept calories the same (~ 2000) but started to gain more fat over the last four years slowly.
• Even when I was at my most lean (mid 20s), I still was skinny fat around the waist/lower abs.
• 1750kcals/day is my maintenance intake regardless of activity (I am 62 and not a big guy @ about 5-6). As soon as I hit 2000 kcals, I start putting on weight; mostly any excess energy intake will partition quickly to adipose storage regardless of which macro - (fat being the most hypercaloric so will increase bf% the fastest). The Effects of Overfeeding on Body Composition: The Role of Macronutrient Composition – A Narrative Review
• 1500kcals or less is what it takes to lose weight/bf. I was at 193lbs and only through calorie restriction, was able to get to 186lbs in the 5 weeks. To achieve enough recomp where my bf gets to <20%, I will need to lose a minimum of another 20lbs while trying to preserve as much LBM by continuing resistance exercise and keeping protein intake static @ 1g/lb of bodyweight.
• Fat accumulation: atypical android fat distribution; strangely, no subcutaneous fat accumulates below my navel (beltline) starting at linguinal crease.
• I am slightly more insulin-resistant despite eating low carb last 10 years; aerobic exercise = improved glucose metabolism and insulin sensitivity. Don't notice as much improvement in glucose metabolism/insulin sensitivity with resistance training.
• Any food consumed past 8pm ferments and metabolizes much slower, resulting in increased breath gut gas scores and fasting glucose. Can't recomp if FBG is above 90?
• Even at 30lbs less, I was still not vascular and lean enough. I was most lean was when I weighed about 40lbs less which was only time I was able to see abs and bicep veins but I also had a lot less lean mass.
• I was 20+ pounds less 7 years ago. How could I have gained fat progressively in that time when I have been eating same amount of calories and diet and actually increased activity level?
In my estimation, this all points to genetic aging and gradual age-related decline of GH, testosterone, thyroid hormone function and insulin sensitivity. My estrogen seems to be ok (E2 @ 21). At this point, I think any increase to my workouts or other dietary manipulation will be minor at best, as I've already pushed myself enough. Some calorie restriction will help reduce some bf, but I feel won't be enough to get to where I feel I need to be.
I think it will be too difficult to recomp at my age with total T in the low 400s and low free and bio. I agree with Systemlord: "One long-term study found that long-term testosterone replacement therapy was associated with sustained weight loss. In the study, men with low testosterone were given the option to receive testosterone replacement injections. Those in the TRT group on average lost 20% of their body weight. You are operating at a big disadvantage with your testosterone in the gutter."
What about a few weeks of PSMF (protein sparing modified fast) - basically, high protein, low carbs, low fat?
Eventual chemical enhancement (TRT, tesamorelin/ipamorelin/CJC1295); in the meantime, increase NDT to finally suppress stubborn TSH to <2.0. Prior thread on that here.
Thoughts?
p.s. any tips for suppressing late night appetite cravings?
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