Loosing inches – Not losing lbs.

[thatsright]

Have any of you successfully lost weight according to whatever your timeline and goals were, but every time you hit the scale the # did not change at all. 3 years ago I got my shit together, started eating right and went to the gym for the very first time. Did I what had to and the lb’s dropped off and I was seeing what I wanted to. Of course packed some on since then and went back to the gym. But the last two times I went, and also happening right now is that the lbs. would just never ‘come off’ the scale. But, thank god I took pictures of myself and did measurements of all the important body parts. So after two months of doing all of this, I have lost 1” off my gut and 1.5” off my waist at the belt line. So I am making progress it seems.

1.Any idea why the lbs. are not changing at all? The scale is not broken. Am I building muscle at the same time as losing weight so they cancel each other out?
2. Any of you folks experience this? If so, what did you do to get around it?

 

[Pantlegz]

Probably a bit of gaining muscle and losing fat. I'm about as heavy as I was when I started but much more lean. I think before I started I was sitting at 260 give or take a bit, I probably avoided the scale more then than I do now and I might hop on monthly now just because. My initial drop was from massive reduction in food intake and lots of cardio with no resistance training. I did this on purpose to drop fat. I think I got down to a decent 225ish but once I started lifting, aside from a few intentional cutting sessions, I haven't lost any weight but gained most of it back in much better form. I mean I could be more lean but at the cost of performance. There might be a time that I change my focus to looking 'better' but as long as you're ok with how you look what does the weight matter? I'm more than happy to tell people I weigh 260+.

 

[AntonioHG]

You're experiencing those newb gains again since you took a break. I've read that you shouldn't just trust the scale -- you must take measurements of yourself to see where you are gaining and losing. You lose from around the stomach, you gain in the chest, shoulders, arms, legs, etc..

Body recomposition is the term, I believe, and it happens more readily with people just starting or returning after a long break.

 

[thatsright]

You're experiencing those newb gains again since you took a break. I've read that you shouldn't just trust the scale -- you must take measurements of yourself to see where you are gaining and losing. You lose from around the stomach, you gain in the chest, shoulders, arms, legs, etc..

Body recomposition is the term, I believe, and it happens more readily with people just starting or returning after a long break.

I was out of the game for a year, so perhaps thats it. But it was always drilled into my head that you can only gain muscle or lose fat - not at the same time.

The one thing that is frustrating as hell though, is that I have not noticed any weight coming off from the neck up. I thought the weight loss would be symmetrical?

 

[AntonioHG]

I was out of the game for a year, so perhaps thats it. But it was always drilled into my head that you can only gain muscle or lose fat - not at the same time.

The one thing that is frustrating as hell though, is that I have not noticed any weight coming off from the neck up. I thought the weight loss would be symmetrical?

A recomp isn't easy for anyone that's been at it for a while, so don't expect it to continue. After a while, that'll end and you would have to decide if you want to gain, lose or remain the same.

As for fat loss, some people, like myself have the love handles til the end of time, it seems. I got lean enough that my abs were visible, but the lower part was impossible for me to lose. My weight was 159lbs. Took about 4 months of really paying attention to my diet, but I hit that wall and could not break it.


Before at 185lbs+ from when I started calisthenics a few years ago:



After at 159-165lbs (this pic was at night after eating, so I was bloated):



Well, you can see that I still had some fat around the lower part.

 

[alkemyst]

I was out of the game for a year, so perhaps thats it. But it was always drilled into my head that you can only gain muscle or lose fat - not at the same time.

The one thing that is frustrating as hell though, is that I have not noticed any weight coming off from the neck up. I thought the weight loss would be symmetrical?

The thing is you really aren't gaining muscle / losing fat. You are just gaining back what you already sort of let atrophy already.

As far as these and the fat not coming off your face as quick, that's genetic.

 

[solsa]

It's obvious. You are gaining muscle and torching belly fat. Good work and keep it up. Muscle weighs more than fat so if you get rid of fat and put muscle in its place, you can get smaller while getting heavier. That's what happened to me in the last two months. My GF tells me, my butt is smaller and I've lost lost the belly but I am 8 lbs heavier.

 

[Pantlegz]

The thing is you really aren't gaining muscle / losing fat. You are just gaining back what you already sort of let atrophy already.

As far as these and the fat not coming off your face as quick, that's genetic.

Do you know the definition of atrophy? So gaining back muscles that you let waste away isn't gaining new muscle? In reality the weight gained it more than likely mostly glycogen since he's been out of the gym a while. Some muscle and other water weight thrown in I'm sure but considering he isn't 'untrained' I doubt he's putting on lean mass as fast as he's losing fat.

OP, Keep at it and don't worry much about the scale unless you need to make a certain weight class for something.

 

[thatsright]

Do you know the definition of atrophy? So gaining back muscles that you let waste away isn't gaining new muscle? In reality the weight gained it more than likely mostly glycogen since he's been out of the gym a while. Some muscle and other water weight thrown in I'm sure but considering he isn't 'untrained' I doubt he's putting on lean mass as fast as he's losing fat.

OP, Keep at it and don't worry much about the scale unless you need to make a certain weight class for something.

I'll meausre on Labro day or so to see how things are going. But, really by the time October starts is really should be where I want to be. And by want to be, I mean some of the shirts I use to wear, will now fit and not just technically fit and I am pushing it to be wearing it. As for the scale readout, shouldnt it start going down at some point. My diet is down pat, but when will the lbs start going down? But.....

Since I have not dropped any lbs on the scale, Im thinking my metabolism has slowed to a crawl-maybe. So I'm actually going to go up on calories and try that for two weeks. If nothing, then I will go back down to 2200 cals and will just need to push myself even harder at the gym. Start doing more compound lifts and adding variety.

 

[Pantlegz]

I'll meausre on Labro day or so to see how things are going. But, really by the time October starts is really should be where I want to be. And by want to be, I mean some of the shirts I use to wear, will now fit and not just technically fit and I am pushing it to be wearing it. As for the scale readout, shouldnt it start going down at some point. My diet is down pat, but when will the lbs start going down? But.....

Since I have not dropped any lbs on the scale, Im thinking my metabolism has slowed to a crawl-maybe. So I'm actually going to go up on calories and try that for two weeks. If nothing, then I will go back down to 2200 cals and will just need to push myself even harder at the gym. Start doing more compound lifts and adding variety.

The scale should start to move sooner or later but again if you're only worried about fitting into whatever shirts the number on the scale doesn't matter, it's all about being consistent with a good routine in the gym and a solid diet. Honestly, I'd be willing to bet the issue is more with the diet than the gym. I've thought my diet was solid in the past only to find out I was lying to myself or at least underestimating how much I was eating or how 'clean' my diet was. Since making a few simple changes and planning out meals in advance to make sure my macro's are all where I need them to be made a huge difference. I'm not sure what you're doing in the gym now, but basing your routine around the 3 big lifts is what I would consider the best way to build a solid base which is what it sounds like you're trying to do here.

 

[AntonioHG]

-snip-

So after two months of doing all of this, I have lost 1” off my gut and 1.5” off my waist at the belt line. So I am making progress it seems.

You yourself said you lost some over time. It is possible that you are not expending enough calories and you can lower your calorie intake and increase intensity.

But, here's a video with links to studies on metabolic adaptation:

https://www.youtube.com/watch?v=mLvtk-CQsCg&list=UUNqbcf-5nORpyfzrqQNLSVw

 

[smackababy]

You stated in your other thread your weight loss had stalled the past 2 weeks. With this information (body type changing, but weight staying the same) I can certainly say you are consuming too many calories. It would seem you are building muscle and losing fat, altering your appearance, but not your number (which isn't a bad thing, btw). How much you weigh is really just a number. If you are moving towards the body type you desire, how cares if you weight 215 or 155, if you have a six pack at both?

Cut your caloric intake down a bit more (yes, it sucks, if it didn't, everyone would have a six pack and it wouldn't be desirable) and you should continue to see improvements.

 

[z1ggy]

Building muscle and losing fat at the same time is pretty much not possible unless you are a total noob. While it may last a few months, eventually it will stop. Seems like you are at that point.

Like others have said, you need to pick what direction you want to head- either eat more and gain muscle or eat less and burn fat. I know guys like Zivic say body recomp is possible, and even if it is (which it could be, esp if it worked for him) I think for beginners it's not worth it. Beginners want results and a body recomp is a slow steady grind.

For me, I'd rather just go through bulking and cutting phases. It's easier on me mentally and I know I can expect to see results if I stay strict.

 

[thatsright]

Building muscle and losing fat at the same time is pretty much not possible unless you are a total noob. While it may last a few months, eventually it will stop. Seems like you are at that point.

Like others have said, you need to pick what direction you want to head- either eat more and gain muscle or eat less and burn fat. I know guys like Zivic say body recomp is possible, and even if it is (which it could be, esp if it worked for him) I think for beginners it's not worth it. Beginners want results and a body recomp is a slow steady grind.

For me, I'd rather just go through bulking and cutting phases. It's easier on me mentally and I know I can expect to see results if I stay strict.

Ahh well Ziggy, as I think you mentiod in another (novela) thread I have going that goes over some of this, you mentioed to actually try going UP on the cal count for a little bit because its a possiblity I'm eating too little and my metabolisim has slowed to a crawl. Maybe, maybe not. In fact, I'm usually strving quite often, when I would stick to my 2200 cal days. On days off, I would do 1900 and even more hungry. So I will give it two weeks at 2500 cals. I'd be surprised honeslty if the lbs started to come off the scale. Thoughts? If it doesn't do anything, I'll have to go back down to < 2200cals I'm afraid. But really perhaps more important is to rearrange my diet and get more creative on that front. Frankly, I just cant imagine going down below 2200cals per day. Torture.

And am I considered a 'noobie' in the gym if I have not gone in a year? Thus the rare window of time when it would be possible to gain muscle and lose fat at the same time as I am doing now (pretty sure) because I'm dropping inches but then it would be offset by more muscle = 0 scale change.

 

[alkemyst]

Ahh well Ziggy, as I think you mentiod in another (novela) thread I have going that goes over some of this, you mentioed to actually try going UP on the cal count for a little bit because its a possiblity I'm eating too little and my metabolisim has slowed to a crawl. Maybe, maybe not. In fact, I'm usually strving quite often, when I would stick to my 2200 cal days. On days off, I would do 1900 and even more hungry. So I will give it two weeks at 2500 cals. I'd be surprised honeslty if the lbs started to come off the scale. Thoughts? If it doesn't do anything, I'll have to go back down to < 2200cals I'm afraid. But really perhaps more important is to rearrange my diet and get more creative on that front. Frankly, I just cant imagine going down below 2200cals per day. Torture.

And am I considered a 'noobie' in the gym if I have not gone in a year? Thus the rare window of time when it would be possible to gain muscle and lose fat at the same time as I am doing now (pretty sure) because I'm dropping inches but then it would be offset by more muscle = 0 scale change.

After a year (heck even six months), you will see gains in muscle and losing fat, however; you aren't gaining NEW muscle. It's the atrophied stuff you are waking back up. Depending how big you were and how long you took off, this cycle could go on a long time.

 

[thatsright]

After a year (heck even six months), you will see gains in muscle and losing fat, however; you aren't gaining NEW muscle. It's the atrophied stuff you are waking back up. Depending how big you were and how long you took off, this cycle could go on a long time.

No. I'm growing new magical muscles!

 

[dave_the_nerd]

I had a similar problem. Weight loss was happily slow and steady from February to June of this year, then stopped. June and July I didn't lose an ounce, but managed to take another 2-3" off my waist (as measured by the notches on my belt.)

I started biking, which burns more calories than what I had been doing, and my weight is starting to nose downward this week, so I'm optimistic the plateau is over.

 

[z1ggy]

Ahh well Ziggy, as I think you mentiod in another (novela) thread I have going that goes over some of this, you mentioed to actually try going UP on the cal count for a little bit because its a possiblity I'm eating too little and my metabolisim has slowed to a crawl. Maybe, maybe not. In fact, I'm usually strving quite often, when I would stick to my 2200 cal days. On days off, I would do 1900 and even more hungry. So I will give it two weeks at 2500 cals. I'd be surprised honeslty if the lbs started to come off the scale. Thoughts? If it doesn't do anything, I'll have to go back down to < 2200cals I'm afraid. But really perhaps more important is to rearrange my diet and get more creative on that front. Frankly, I just cant imagine going down below 2200cals per day. Torture.

And am I considered a 'noobie' in the gym if I have not gone in a year? Thus the rare window of time when it would be possible to gain muscle and lose fat at the same time as I am doing now (pretty sure) because I'm dropping inches but then it would be offset by more muscle = 0 scale change.

Well I recall, isn't your current weight over 200lb? For reference, I am eating to lose 1lb/week and I am eating 2100-2200cal a day, and I weigh about 185lb. So at a min, you should be over 2200cal per day, and obviously you could probably have a little more. I suggest starting out 300cal under your TCE per day, then working your way down if you don't lose an average of .5-1lb per week.