I am 27, 196, approx 20%bf, 5'11".
I am currently 2 weeks into FL1 after doing the break In, so i'm about 5 weeks into a program. I do the workouts 3 times a week with HIIT 2ish times a week during my off days.
I also eat relatively clean, and certainly try to get to close to a calorie goal of around 2400 calories daily (my maintenance is around 3000 according to the book assuming a 1.4/40% multiplier based on my activity and stats).
My problem is, my weight has hardly fluctuated. I have digital calipers, but given the higher bf% I find it difficult to get an accurate measure of progress. However, I am not without signs of progress. Physically I do feel like I 'look' like I am making progress (more definition, lessening of fat- hard to tell if its just psychological), combined with the fact that I am 'breaking a record' each workout as instructed and my weight amounts are going up.
I know the scale is no measure of success, but given that my other measures are questionable, does anyone have any advise as to better judge my progress? It seems to me like I am gaining some muscle and losing fat at the same time, but with the deficit I am eating, combined with this being somewhat of a 'myth' I of course question this as being feasible.
It's great that you're looking at other measures of progess besides just the scale. Your strength and energy levels are both good measures of progress. If you don't feel that your bf% measurement is accurate, then I suggest using a tape measure. The circumference of your belly going down is a great measure of progress. If you didn't measure before, start now and you'll have something to compare to over time. The fit of your pants is another good measurement. If your pants are looser, then you're making progress no matter what the scale says. Be patient. It all takes time. You're clearly moving in the right direction.
Remember too that you may have to dial in your nutrition a bit more carefully if you want to make progress faster. The excellent nutrition section of this forum can help if you need more information.
I was kinda in the same slump, but like Lisa said, if nothing else will open your eyes, a tape measure will, i've been eating clean, maintaining a calorie defecit, and working out faithfully for 12 weeks, but was getting discouraged because i was 260 at the start, and am only a few pounds lower then that now, but everyone was telling me i look thinner, i do feel better, and wts are going up, i'm did home grown muscle phase 1, 3 days a week for four weeks, then the break in period, and fat loss I and am half through fat loss II. so i was really discouraged, but i measured myself at the beggining, and i've lost a total on 12 inches, and gained 2. just stand in front of amirror in your skivvies, and measure the largest part of each thigh, the widest point of your hips, your belly, and your chest, and the widest point of your bicep. i lostinches everywhere except my biceps, gained 1/2 inch each, and my chest, gained 1 inch. so that really rev'd me up to get going again. and i don't get on the scale hardly at all anymore, maybe once i've lost 2o inches, i'll get back on, and then i'm sure there will be a difference
Thanks for all the replies- I'll start taking more measurements to be sure.
Just wanted to make sure I wasn't alone in the idea that I could be losing bodyfat, yet staying the same weight, meaning I was compensating with some muscle.
I have the same problems, I'm really confused how to accurately measure my progress. I've been following lifter 4 template very diligently for 7 weeks (one week of fl2 to go), have been eating quite healthy, no real junk food at all, but my progress is not satisfactory.
During these 7 weeks my weight has gone down only by 2,4 kg (5,3 lbs) and my body fat by 2% according to my Omron bf calculator. A week ago my weight was an additional 1,2 kg (2,6 lbs) lower but this week it went up dramatically while training and eating the same way. Very confusing and annoying!
My wife has been helping taking my measurements but these are not very reliable either as it is very difficult to take these from the exact same spot. I know that my waist is smaller by 5 cm (2 in) according to my belt but still I'd like to get more accurate measurements of progress, if any. Do you have any pointers how to get these? How do you do it? Thanks!
I'm in the same boat as you. Even tho I started lifting regularly 4 months ago, I haven't lost a lot of lbs. I've lost 20.5 inches tho - total newbie effect for me since I've never done any kind of weight training until then. It'll be interesting to see how I progress through break-in and FL1.
Measuring the various body parts has been a much more accurate measure of my success than weighing in.
An indirect way of taking measurements: t-shirts, shorts, denims that fit in some particular way - as they get looser you know. Take notes what's tight and where.
Confused About Progress
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