Need Advice!!!

LargeEricS

Hey guys, im 23 6'4 and need advice. I started working out last year at 285lbs. I had gotten to around 259lbs. with insanity before quiting. Needless to say I got super carless and got all the way back up to 275. So as of February i have been working out with insanity again and I am currently at 253lbs. Here's where i need the advice. The last time around i lost tons of weight and muscle. So this time older and wiser I decided that i'd incorperate some dumbell work to help slow down the muscle loss. But as soon i did that the weight loss stopped. I eat the same as before, I try and not eat back my exercise calories like before, and i workout more often. So am i just being impatient that ive quit losing weight? Will it start back up once my body gets use to the dumbell work too? Or should I stop with dumbells until ive arrived at my goal? Any advice is more than i have to date.

kommodevaran

New exercise makes your muscles retain water for repair. One liter of water weighs one kg.

natruallycurious

I'm sure that people much more knowledgeable than me will answer as well, but even if you aren't seeing the scale change right now, you are likely still changing your body composition. The weight loss will come with time. But try keeping track of things like inches right now, and maybe get a dexa scan done somewhere if you have the ability to so you can have an accurate starting number for things like body fat percentage. My guess is that inches and body fat are still changing for you even if you aren't seeing the scale move currently. Just make sure to maintain your calorie deficit. I wouldn't think that only adding in dumbbell work would keep you from continuing to lose weight.

LargeEricS

I can tell im getting stronger and I can see some definition in my chest and shoulders, but im still overweight and have been using the dumbells for 2 full weeks now. I guess i figured that at some point the muscle would start to help with weight loss too as i still easily have more to lose but it doesnt seem too. I always expected the weight loss to slow down with or stop but at least start back up.

quiksylver296

New exercises cause your body to retain water. This can last up to six weeks for some people.

You also don't talk about your calorie intake. You lose weight by calorie deficit, not exercise.

LargeEricS

I try and stick to the 2100 calorie mark as im quite active at work. I try to eat on the up and up. Always within my calorie limit, barely any chips, cookies, pop, other sweets, and alcohol. They are all temptations so once in a blue blue moon. Restaurants are subway for fast food, and steak or chicken if its more of a sit down. Holidays are still rough but i dont shoot an entire week in the foot or anything like that. Other than that fruits, veggies, chicken, beef, nuts, and some tater tots hahaha.......im sure there is room for improvement but its been working. My goal isnt to be super ripped or completely overhaul my diet to some organic or gluten free low carb crap. I try and eat healthier but i want something that is maintainable and easy to keep up to the average lifestyle when im done.

braxo

I agree with naturally curious and the two gents talking about water retention with new workouts. Started my journey about 10 years ago. Two comments to add. First, 80% + of losing weight is the diet, not the gym (sure we all hear this a lot). Second, I did the Insanity program in full 5 times over the last few years. Of all the programs, it had the largest impact on me, but as you say, muscle mass was lost. So I added routines like P90X or Beast workouts in the mix. Today there is Max30 Insanity, 30 minutes, every one. If you have 1 to 1.25 hour you can get in a Max 30 and a Beast Bulk workout in. Some say the programs offset each other but I like it and do them simultaneously.

But lets go back. Do not worry about weight, buy calipers for BF calculations and measure weekly (less than $5). Maybe because I am older (56) I do not care about weight so much, but in the end, if it is about health and body composition so I consider that. calorie deficit as stated above - watch the diet, it is where progress is truly made.

blessedgirl1973

Hi, Im new on here. Do you appear smaller? It could be that you're toning up and still slimming down. I was told once that when fat is being replaced by muscle, the results will be in you're body and not so much on the scale.

NerdyFlex

Hey man! The ultimate secret to weight loss, is simply less calories consumed than burnt! As far as why you may not be noticing changes, water weight, muscle growth, and other factors can affect that. The scale shouldn’t be the end all be all. Go with how you look in the mirror, and track your waist measurements! Good luck my man! You got this!

kimny72

If your goal is losing weight, priority number one is your calories. Is 2100 a deficit for you? How are you determining your portion size? Have you double checked that the entries you are using in the database are accurate? No matter what workout you are doing, tightening up your logging and eating the right calorie level can only help.

I would also respectfully disagree with posters saying scale weight doesn't matter. OP's weight is in the obese category, and he will most likely benefit health wise from knocking a good chunk off of his scale weight before looking to recomp.

So if after giving the water weight a couple more weeks to even out, you still aren't losing, focus on your food log and get it on point. You don't have to completely overhaul your diet, but you do have to make sure whatever you are eating is the right calorie level for your goals. Good luck!

DancingMoosie

When you lose weight, you need to recalculate your calorie goal. Have you gone into your settings and put in your new stats? It's possible you need to eat less.

JeromeBarry1

Please, for your sanity, set your weekly weight loss goal to 0.5 lb. I know it's slow. It's also easy to achieve. That's why I say it is for your sanity.

These other folks, the ones who actually lift heavy properly, and so far that's quiksylver, will guide you right.