Experiencing plateau! Please help!

Amyaya

So it's been a couple of months since I started weight training after 1.5 years of doing only cardio and classes.

On my first day with the trainer he did some measurements - as below:

BF% - 21.6%
Weight - 60kg (132lbts)
Lean mass - 47kg (103lbts)

So.. I had the second round measurements this weekend after about 6 weeks.

My body fat % only went down by 0.1%! So frustrating, I hoped for more than this.....
My lean mass went up by 1kg (about 2.2lbs) which is I think an ok result!

As for body weight I gained about 1kg so I cant really tell if I am making a progress or not???
It seems like I am not making much progress the last month or so.

I have been watching what I eat and I go to the gym 5 or 6 times a week. Mostly classes and I incorporate machine exercises here and there before the class normally.

Any advice would be appreciated!

Amyaya

wmcroxton75 wrote: »

20 minutes of cardio befor or after your workout is sufficient.

I incorporate cardio to my weight training too.. Is anyone else facing this frustration??

KingsGirl4

Brb, let me crunch some numbers....

KingsGirl4

Ok so here is what I calculated.

New weight: 134.2lb
New bf = 21.5%, 28.85 lb
New lean mass = 105.2 lb

So even though you gained muscle mass, you also gained a little bit of fat as well (only about 0.34lbs). Your body fat% went down because that new percentage is taken off your new weight.

What I am also tying to find out myself is if adding calories to your total (100-200 cal/day) will start to help you lose weight. Can someone input on this phenomenon?

Amyaya

KingsGirl4 wrote: »

Ok so here is what I calculated.

New weight: 134.2lb
New bf = 21.5%, 28.85 lb
New lean mass = 105.2 lb

So even though you gained muscle mass, you also gained a little bit of fat as well (only about 0.34lbs). Your body fat% went down because that new percentage is taken off your new weight.

What I am also tying to find out myself is if adding calories to your total (100-200 cal/day) will start to help you lose weight. Can someone input on this phenomenon?

Thanks for the post!!! I still don't get how consuming more cal would helps losing fat?? I've read lots of about it and heard people advising it many times but I still don't understand how that works? My impression was only way to lose body fat is to consume less cal than what I burn....

3dogsrunning

What is your calorie intake?
Do you weight and measure your food?
Can you open your diary?

Amyaya

3dogsrunning wrote: »

What is your calorie intake?
Do you weight and measure your food?
Can you open your diary?

I was setting my daily intake to 1200 first, after reading some people thinking it would be the ideal for me too, but I found it so hard staying at 1200, I normally end up eating up to 1500 a day and no, I don't weigh food so I admit I'm a slack for that I normally just relay on what's listed on fitnesspal.

3dogsrunning

Amyaya wrote: »

3dogsrunning wrote: »

What is your calorie intake?
Do you weight and measure your food?
Can you open your diary?

I was setting my daily intake to 1200 first, after reading some people thinking it would be the ideal for me too, but I found it so hard staying at 1200, I normally end up eating up to 1500 a day and no, I don't weigh food so I admit I'm a slack for that I normally just relay on what's listed on fitnesspal.

The first thing I would do would be to tighten up logging. Give it a go for a few weeks and re-evaluate.

I also agree, you don't have your height, but if you are working out 5-6 times a week, 1200 is probably low. Plus you are lean anyway so you are going to have a smaller deficit.
Keep in mind, the smaller the deficit you have, the more those little errors in logging affect us. If you are playing with 1000 calorie deficit, 100 calories here or there isn't going to affect you as much as when you have 250-500 deficit.

Amyaya

Do you know any good websites for me to have a look to learn the basics of how calories work?
Also - yes I agree I think the logging on fitnesspal can be under estimated.

I do work out 5 - 6 times a week and 1200 is too little for me to stay active.