Four weeks in, need some advice please

Charlottesometimes23

It's about 4 weeks since I've started SL 5 x 5 and tracking my food based on ideally 1500cals (TDEE less ~20%). I like to weigh around 140 but in the past few months I've put on 10 lbs. I would like to get that off and I also want to look 'fitter'. My Tanita 'professional' gave me a body fat of 33% which was a bit surprising because the last time I checked (6 months ago at 140 lbs) it was 30%. I'm just starting to see something nice happening with my arms (surprisingly at my 33%!), but nothing else and I'm just not losing. Even if it's possible, I don't want to get my body fat down too low, because I like my 'girls' but I would like to get it down under 30.

So, I was hoping you wouldn't mind having a little look and see if I'm doing things OK.

Stats
5'7 150lbs 54 years old

What's your current gross intake of calories, on average?
1500-1700 but try to stick to 1530 as a goal. Sometimes I get hungry after the gym and 1700 is closer.

What's your current average intake of protein, carbs, and fats, in grams?
Protein 96 g Carbs 191g Fats 43g (25:50:25)

Do you use a food scale and measure everything?
Most of the time

Do you track all of your intake, daily?
Most of the time but I miss a few days here and there. I'm still careful during those days

Do you take cheat days or days off?
Occasionally

How much weight have you lost so far and over what time period?
Zilch

Describe your activity (exercise and non exercise) and did you change that activity withing the last couple of months?
Desk job, standing when I teach but only 6 hrs pw, 3 sessions of SL 5x5 per week for 4 weeks now (squats 121, OHP 40, BP 66, DL 110, row 80) + alternate between biceps and shoulders + assisted pull-up
Plan on doing 2 cardio sessions in between but haven't yet

How long have you been stalled?
Haven't lost any weight in 4 weeks since I started

Are you breastfeeding? No

Do you have thyroid issues/risks or PCOS? No

Thank you!

Sarauk2sf

As you started SL, some weight loss may be masked by increased water retention in the muscles. Have you taken measurements?

When you say you measure most of the time, do you use a digital scale and how often do you not weigh/measure?

Charlottesometimes23

I have only taken my waist measurement and it hasn't changed, although it feels like my belly is flatter.

I don't weigh that often, but I tend to eat from home recipes (where I weigh all ingredients) or packaged food that is portioned, such as yogurt or protein bars. If I do weigh, I use a digital scale. I admit that there are times that I guesstimate, eg. with cheese.

SideSteel

tagging

Sarauk2sf

Hi!

So, we would suggest a couple of things:

- keep your calories as they are but
- increase protein and fats by a bit and drop carbs down a bit lower (try to stay at below 150g)
- log consistently, even 'cheat' days

- add in a couple of days cardio

- increase NEAT (non exercise activity) - walk more, take the stairs etc

You may well have some 'real' weight loss masked by fluid retention from starting lifting so we would not look to drop calories down at the moment. Increasing your activity will help without having to drop calories.

Charlottesometimes23

Thank you! Will do.

Will let you know how I go in another month.

:flowerforyou:

Sarauk2sf

Thanks


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