Seeing Fat Loss on The Scale...

[Bondurant]

When you're training and dieting super clean, how realistic is it to expect to see weight loss on the scale if you're building lean muscle and losing fat. Are the best measurements how you look and measuring bf%? As much as I know I'm losing fat, and my diet is really, really clean....at 240, 2250 cal X 3 days and 2000 cal X 4 days, I am not seeing dramatic weight loss on the scale about 10 lbs. in 5 weeks. also cardio 5 X's/week. total newbie question but any feedback for impatient dieters would be appreciated!

 

[Lifterforlife]

A 2 lb. per week is about all you want. Do not look for more. Doing anything drastic will result in drastic measures by the body. If clothes are fitting different, etc. this is the best scenario. Scale weight can vary with water retention, etc.

Your calories are pretty low now, would not lower them more. Changes ocurr on a hormonal basis when dieting heavy, and it gets tons worse if you deprive the body too much. Cortisol will be extremely high for instance, metabolic slowdown will ocurr, thyroid output, etc. May even effect livers ability to dump or process glucose. Some of these things if deprived too long can have lasting effects.

 

[Bondurant]

A 2 lb. per week is about all you want. Do not look for more. Doing anything drastic will result in drastic measures by the body. If clothes are fitting different, etc. this is the best scenario. Scale weight can vary with water retention, etc.

Your calories are pretty low now, would not lower them more. Changes ocurr on a hormonal basis when dieting heavy, and it gets tons worse if you deprive the body too much. Cortisol will be extremely high for instance, metabolic slowdown will ocurr, thyroid output, etc. May even effect livers ability to dump or process glucose. Some of these things if deprived too long can have lasting effects.

so right now maintain status quo?

 

[Lifterforlife]

Yeah, I would not cut more calories at this point. This would be a good time to let energy expenditure become that arm of your diet it should be. Try to increase energy expenditure by 10% or so each week.

For the most part, when you get under that 10 cal. per lb. point, things can get pretty hairy. You may in fact even have to raise your calories up back toward your prior maintnenance for a week to "reset" things.

I know it is difficult to and hard to comprehend the idea of actually raising your calories, but you should see some consequences that can happen when too low from my prior post. What are your macros right now?

 

[Bondurant]

macros?

also i have been advised by my trainer to increase my calories and carbs as well. later today i'll post my diet.

 

[Lifterforlife]

Your p/c/f %'s.

 

[Bondurant]

Your p/c/f %'s.

right now it's 255g/75g/30 and at times i'm a little light-headed at night. also i'm 32, 240, 27%. i take 3 i.u.'s gh/ed so i'm holding some water.

M-W-F

7am 1/2 C oatmeal, 2 scoops whey
7:30 core training, plyometrics, sprinting & planking...45min cardio

9:30 9 egg whites, 2 oz lean ground turkey, 1 yolk

11:30 2 oz beef jerky (150 cal, 29g protein, 2g fat)

2:30 1 chicken breast, 1/2 sweet potato, cold green bean salad (has olive oil)

5:00 2 scoops whey, 1/2 whole grain pita w 4 oz turkey or roast beef, lean

5:30 strength training

7:00 4 oz salmon + 3 oz shrimp or 1 chicken breast, 1/2 sweet potato, salad)

9:00 1/2 c kashi go lean, 1/2 c skim milk, 2 scoops whey, 1 tsp sugar

t-th-sat-sun

7:30am cardio 50 minutes except sunday no cardio, maybe bike ride

9:00am 2 slices whole grain toast, sugar free preserves, 9 egg whites, 3 oz smoked salmon

12pm can of tuna

2pm 2oz beef jerky or 2 oz lean turkey breast

5pm 2oz lean ham or turkey, 2 scoops whey, 1/2 C cooked brown rice

5:30 strength training

7:00 2 chicken breasts, veggies (steamed) or 4 oz salmon with veg or 9 egg whites with 3 oz smoked salmon, salad with olive oil vinaigrette usually with any dinner

9:00 1/2 c kashi go lean, 1/2 c skim milk, 2 scoops whey

to tell you the truth i'm not too hungry during the day pre/post workout either but i am losing a bit of energy and i'm scared to increase calories because i'm 240 and would love to be a lean 200-205.

 

[fiction agent]

you say you're 27% body fat.

here's some advice...

use the scale in the beginning to track progress and realize that your body is changing. at that high of a body fat %, you won't see drastic changes in your body on the week to week. the first few weeks it will seem like nothing is happening because you really only judge fat loss by your stomach. but you're losing fat on your legs, arms, etc.

when you drop to around 20% body fat, then you can use the mirror as your guide. it gets hard from here on because losing 2lbs of fat gets to be a lot harder the lower your body fat becomes. this is why the scale can hurt you, because a very clean diet may only show 1lb of fat loss, every week.

if you want to drop 40 lbs, expect the worst. think it will take 10 months to do this and be happy if it takes less. most people fail at diets because they expect too much. just realize this summer you won't be cut with a 6 pack and you'll find your results to be a lot better.

 

[Bondurant]

i had to resign myself to this fact but i will just stay patient and consistent. started plyometrics and explosiveness training today with core emphasis. then i hit up my am cardio right after and return in the evening to lift. diet is super clean, just impatient as everyone is. but thanks for the good advice.

 

[Sassy69]

Sounds like you are off to a good start. The reality is that it seems so slow when you get started and the closer you look to see changes, the less you seem to see. Give it a reasonable 3 weeks from whenever you start the whole thing & you should see changes. Like:

- feeling better
- sleepinig better
- less stress
- clothes feel looser

Don't look at the scale to see changes. Sometimes you see them, sometimes you don't - because the scale measures the total mass of your muscle, fat, water & skeleton. The muscle, fat & water changes all the time - so the scale really doesn't give you much to draw any conclusoins from. If you don't get your bodyfat done regularly (e.g skinfold caliper measurements every week), then you can look to your clothes fit & the mirror for bodyfat changes. But the key is consistency. Your body will respond, but it needs time to adjust how it functions based on a new regimen of fueling it (diet) and new energy demands (training).