Fat Loss vs Total Weight Loss

Mr_Knight

During the past 5-6 months I have studiously tracked not just weight, but body fat %. This is where I'm at so far:

Total weight loss: 41.5 lbs

Starting FFM (Fat-free mass): 170 lbs
Current FFM: 166.5 lbs
FFM Loss: 3.5 lbs
Fat Loss: 37.5 lbs

Fat-loss : FFM-loss ratio -> 10:1

I have been very careful to maintain 1g/lb-LBM throughout this journey, have done tons of cardio (SS and intervals) and a reasonable amount of resistance training. I have also been averaging a 1000 calorie/day deficit (a *real* deficit, not an HRM-induced fantasy burn deficit) throughout.

From what I've read in the literature, having 90% of weight loss be actual fat is towards the upper end of realistic expectations, but I'd be curious to hear others share their own experiences.

Kevalicious99

Since Sept when I started here .. I have gained 4 lbs of muscle (68.8 lbs to 72.8 lbs). That is based on my BIA scale figure .. so not entirely sure it is accurate. But I do see more muscle showing now .. but I think that was just my current muscle not being covered up by body fat. I will just be happy to hold steady and not lose muscle at this point.

Body fat .. not really sure, but I do think that most of my loss has been body fat. I just have no real way to confirm this ..

Great job .... you are a leader here at MFP.

Stripeness

Well THAT was interesting. I'm tracking data using 2 systems: A-uppity Omron "smart" scale and B-tape measure & equations. I know from past experience that while bodyfat #s may not be accurate using the tape measure, it does seem to be darned good at capturing relative changes - for me.

Thoroughly enjoying the absolute discrepancy between the two method's bf%s, btw...


Total weight loss: 8 lbs

A. Scale Data
Starting FFM (Fat-free mass): 170 lbs
Current FFM: 166.5 lbs
FFM Loss: 0 lbs
Fat Loss: 8 lbs

I appear to have gained lean muscle mass while losing fat?

B. Measuring Tape Data
Starting FFM (Fat-free mass): 142.6 lbs
Current FFM: 144.5 lbs
FFM Loss: 0 lbs
Fat Loss: 8 lbs

Thoughts on what might be going on? (remedial math error alerts greatly appreciated)

Mr_Knight

I'm a little confused - in your top example, if FFM went from 170 to 166.5, how are you calculating 0 FFM loss? Is it possible you copy-pasted my numbers for starting/current FFM?

Cortelli

I'll let you know in a month.

I was hydrostatically tested in November to determine BF% / FFM. I will do so again in February. I too have been trying very hard to get at least 1 gr protein per lb FFM per day, and do regular resistance training. I am very much liking the visible results, but also very curious about the actual numbers.

How are you calculating FFM? Feel confident it is reasonably accurate? I'd very much like to be at or near 10:1 ratio too, but understand genetics plays a large role so only time will tell (until Feb and my next testing). I think this is an interesting experiment (yours, and what I'm doing which is pretty much the same thing).