feeling discouraged :(

operation_cute

Ive been doing the strong lifts routine for about 3 weeks, technically 4 but I didn't workout the 2nd week because of car troubles, I gained weight after the first week (3 lbs) but decided it was just water weight.... Didn't work out the second week and lost 2.5 lbs of the 3 I had gained that week so was still up .5 lbs (asside from still having the extra weight I didn't lose any weight either :frown: ) Now that I'm back on the last two weeks I haven't lost anything, I've actually gained another .5 lbs I've been at the lost 12 lbs mark on my ticker for a good month now

I'm trying to "ignore" the scale because I know lifting can throw that off some, but at some point shouldn't my ticker start reflecting fat loss? I'm exactly 200 lbs so I know theres a lot of fat to lose

My diet: I was eating 1300 calories on non exercising days and attempting to eat my exercise cals back (I ussually cut my big burns in half because of mfp over estimating calories burned) then because I was having difficulty eating such large amounts on days I exercise I spread my calories out throughout my week by using my tdee, eating about 1500 calories per day everyday. I found myself starting have difficulty with my lifting routine now that the weight is getting heavier, I was feeling ravenous all the time, and felt like I had 0 energy so I recently upped my calories to 1600 on non workout days and 1800 on workout days... It helped emincely with my energy and lifting abilities (weight went from being terribly hard to considerably easier).

Why I'm discouraged even when I'm trying to ignore the scale: I measured no difference (although I'm not sure I'm doing it right because I can measure something two times in a row and come up with a different measurement). I took a progression pic and no visible difference. I dont' want to assume my body is just adjusting to change and keep doing something wrong, but I also don't want to change something if it turns out my body really is just adjusting

edit: I would also like to point out that it takes longer to gain muscle than it does to lose fat so for my weight to not be reflected on the scale that much doesn't seem logical to me especially considering I'm in a deficit

AJinBirmingham

Where will you be in 12 months if you give up? If you don't? Which you do you like better? :flowerforyou:

operation_cute

Where will you be in 12 months if you give up? If you don't? Which you do you like better? :flowerforyou:

I'm definitely not giving up... not the eating right part, not the lifting, not the anything, I just want to know I'm doing it right so I don't keep doing something wrong and continue to not get results

flumi_f

1) give it more time. It can take several weeks to several months for your body and body water to adjust to the new training. Part of it is water, then there is your hormonal cycle, salty foods, etc etc. Lots to cause the ups and downs.

2) what's your TDEE with light activity? If you calculate that, you will know if the 1600/1800 cals still creates a deficit for you.

3) strength training is great for your muscles and toning. The cals it uses are minimal though. (For me using an hrm - 30min cardio 250-300cal, 45min strength on machines 100-150cal). You are definitely right that MFP overestimates cals burned.

IMO - stick with it and if you're not already doing any - add some cardio to your exercise routine.

operation_cute

1) give it more time. It can take several weeks to several months for your body and body water to adjust to the new training. Part of it is water, then there is your hormonal cycle, salty foods, etc etc. Lots to cause the ups and downs.

2) what's your TDEE with light activity? If you calculate that, you will know if the 1600/1800 cals still creates a deficit for you.

3) strength training is great for your muscles and toning. The cals it uses are minimal though. (For me using an hrm - 30min cardio 250-300cal, 45min strength on machines 100-150cal). You are definitely right that MFP overestimates cals burned.

IMO - stick with it and if you're not already doing any - add some cardio to your exercise routine.

I calculated my tdee based on moderately active because i'm active 3-4 days per week, I lift on mon, wed, and fri (unless my boyfriend works wierd hours then we make up a session on sat), I swim all of those days as well, and I zumba on wed... Then there are days I go play ball with the fam, and play volly ball at the Y...

MinnieInMaine

I agree on the giving it more time thing, especially since you've been playing around with your calorie limits in those three weeks. Give it another few weeks to see how the 1600/1800 calorie limit works for you and if you're still stuck, try something else.

Make sure you're tracking your sodium so you can know when a high intake day might be affecting your weigh in. Alternately, make sure you're drinking plenty of water, especially with the warmer summer temps and on your active days.

operation_cute

I agree on the giving it more time thing, especially since you've been playing around with your calorie limits in those three weeks. Give it another few weeks to see how the 1600/1800 calorie limit works for you and if you're still stuck, try something else.

Make sure you're tracking your sodium so you can know when a high intake day might be affecting your weigh in. Alternately, make sure you're drinking plenty of water, especially with the warmer summer temps and on your active days.

My sodium is intermittent, I have to increase my sodium frequently due to low blood pressure... but at some point fat loss should catch up with water weight I thought

AJinBirmingham

My weight runs all over the scale by as much as four pounds, so I weigh myself every day, first thing in the morning before I eat or drink anything and then look at an average. That might help.

Re: your measurements - it's almost impossible to take your own measurements accurately. Do you have a close friend that could do that for you? Or maybe your hubby?

I don't have the patience to track my measurements in inches (YET, I might learn one day.) I still have a pair of hot pants from my college/clubbing days - as long as they fit, I'm good - don't be scared, I do NOT wear them anymore; I just check that they fit. If the sleeves in my favourite shirts start getting a little tighter, yay! etc.

chancock6

You should give it some more time. None of this stuff works instantly. Body transformations are difficult. :flowerforyou:

T_X_L

Question: How are your clothes fitting? Also remember, the "ladies" thing every month can cause water retention too. It does with my wife. Keep it up, I never lost weight for the first few mos. of HIIT, but my measurements decreased. I was plateaued for 8 mos. and started losing again. The body can be a mystery, that's for sure!

H_Factor

I know a lot of folks support the strong lifts program...so nothing against it. But, for fat loss, I'm more a fan of metabolic resistance training. The basic concept is that you do supersets with non-competing muscle groups. So, for example, one superset I do is incline press + deadlifts. During the incline press, you're working primarily your chest and tris....and if you do heavy enough weight (which I recommend), your heartrate is shooting up. So, while your heartrate is up, you go immediately into a set of deadlifts (and, again, by all means...go heavy...aim for sets of 5-8 reps per exercise).

This is called metabolic resistance training according to the person I learned it from....but, it could also be called resistance training HIIT. As you probably read, HIIT is great for fat loss. During the "work interval", you get your heartrate to near max (90% or higher) and then you rest until your heartrate drops again. If you combine a superset of incline press with deadlifts...using heavy weight...your HR is going to shoot up.

Anyway, there are a lot of combos of MRT supersets. flat press + goblet sumo squats (or BB sumo squats) ... chin-ups + med ball smashes (that's a real killer). shoulder press + one arm rows. etc. you can incorporate bodyweight exercises into the supersets as well. jump squats + burpees with push-ups....yeah, that's going to burn some calories.

p.s. at the end of a MRT routine, throw in 3-5 wind sprints. you probably never felt anything like it, but it feels like the fat is being ripped right off the ribs. This is assuming you do an all out, 10-15 sprint, pushing from your *kitten*. A hard run is NOT a sprint. and an effective sprint cannot be done on the treadmill without risking major injury (and, besides, the treadmill may not go fast enough). You should be thinking you go balls to the wall for 100 yards. If you've watched any sprinters in the Olympics, you know they are gassed after 10 seconds. That's how you should feel after a proper sprint. then you rest until your HR drops, and you do another one. yep...more HIIT to finish it off.

operation_cute

Question: How are your clothes fitting? Also remember, the "ladies" thing every month can cause water retention too. It does with my wife. Keep it up, I never lost weight for the first few mos. of HIIT, but my measurements decreased. I was plateaued for 8 mos. and started losing again. The body can be a mystery, that's for sure!

Thats the other part I'm having trouble with, most of my clothes are stretchy so its hard to tell if there fitting better lol I know Im not a size smaller yet but I don't know if my current clothes are fitting better yet

operation_cute

You should give it some more time. None of this stuff works instantly. Body transformations are difficult. :flowerforyou:

I'm going to give it more time I was just hoping after people looked at my diary heard whats going on, would have an explanation lol I'm just nervous that I will be spending time on something that isn't working... all was going good till I started lifting and all of a sudden my weight stalled

muppethouse

I basically did the same. I lost weight without really exercising at first and then when I started adding in exercise I started back sliding. Per my husband, who is really supportive, you have to continue doing it. You will gain muscle that is heavier than fat, but muscle will burn off the fat. So, please continue doing what you are doing, you will see results. I have. I have started loosing again. I have also increased what I am doing. I do some cardio, but I mostly do strength training and stretching. I bought a kettle bell that weighs 10 lbs and have started doing about 80 squats a day ( 40 in the morning and 40 at night), I also have been doing abdominal crunches, only about 20 a day due to some back issues. But I also have strength bands that I have been working my legs. I have started loosing again. I feel so good about myself.

You are doing right and you will be rewarded. Stay strong and positive.

rezn8

Always willing to help. Totally agree with you as far as so many who thing the key is just to severely under eat. I look at it more as a life long commitment to being healthier but also being able to enjoy life by still being able to have some of those little things and being able to go out to eat with your spouse and actually make good choices but still eat something without having to make the place change their menu for you.

operation_cute

I basically did the same. I lost weight without really exercising at first and then when I started adding in exercise I started back sliding. Per my husband, who is really supportive, you have to continue doing it. You will gain muscle that is heavier than fat, but muscle will burn off the fat. So, please continue doing what you are doing, you will see results. I have. I have started loosing again. I have also increased what I am doing. I do some cardio, but I mostly do strength training and stretching. I bought a kettle bell that weighs 10 lbs and have started doing about 80 squats a day ( 40 in the morning and 40 at night), I also have been doing abdominal crunches, only about 20 a day due to some back issues. But I also have strength bands that I have been working my legs. I have started loosing again. I feel so good about myself.

You are doing right and you will be rewarded. Stay strong and positive.

Thank you, this helps

operation_cute

So I did my measurements again and made sure to follow the chart I originally used... If I did it right it shows I've lost an inch in my waist, 1.25 inches in my bust (boo!) and half an inch off my hips and knees... so assuming I measured right (which not entirely sure I am) that would be good news