When did your scale move?

TheMrsCole

I am on Week 3 of doing Stronglifts 5x5. So far I have loved and and am enjoying seeing the change in my body and my strength however I have not seen a difference on the scale. I know the scale should not matter but it is kind of a mental block for me. My workout schedule is as follows:

Monday: Morning - C25K; Evening - Weight Class
Tuesday: Morning - Stronglifts; Evening - Kickboxing Class
Wednesday: Morning - C25K; Evening - Weight Class
Thursday: Morning - Stronglifts; Evening - Kickboxing Class
Friday: Morning - C25K
Saturday: Morning - Stronglifts (with attempt to get in a Kickboxing or Step Class)
Sunday: Rest day

I have been doing this schedule for 3 weeks now, I have been doing two a days for 5 weeks, however I have seen no change in the scale. How long did it take you to see the scale actually start moving?

My stats are as follows:
Height: 5' 7.75"
Weight: 184 lbs
Age: 25

As far as my calories I eat at a deficit, my TDEE is around 2600 calories and I have been eating 1600. I am very strict in making sure to meal prep so everything is weighed out exactly or measured precisely per serving. I know when introducing weight lifting they say your muscles will retain water, I am just trying to get through this and trying to keep from getting too discouraged.

rdkstar

Wow! I'm surprised that you can do so much with so few calories. Not an expert but sounds bad to me.

Anyways, to answer your question - I am on week 5 and only lost 1 pound.

jerilynconn

Is your TDEE based on two workouts a day?

TDEE minus 20% would be about 2100. 15% would be a bit more. I would definitely increase the food. You are doing alot of exercise.

I've only been doing SL for about 2 weeks, so I cannot answer your question.

jstout365

Okay, so a few factors are probably happening right now. First, you are still in the early part of a "new" workout plan and if you are adding the SL to the mix, you are most likely retaining water and glycogen to help repair the muscles. This typically starts to balance out 4-6 weeks after you start.

Second. You are doing a lot of activity with a deep cut. This can play with the stress hormones and slow down or potentially stop weight loss. This is typically where the "eat more to lose" approach gets thrown in. If your goal is losing another 40 lbs, it may be time to reevaluate your loss rate goals and move from 2 lbs/week to 1-1.5 lbs/week. Running your numbers I get a BMR of about 1650. TDEE calculation is very close to what you listed.

Looking at the past week, it seems that you are not hitting the 1600/day consistently. You need to fuel your body and your workouts. If you are sure that your logging is accurate, then chance are that your body is freaking out by the amount of exercise and deep cut.

Here is an article that you may find interesting concerning what I think could be causing some of your woes. http://www.bodyrecomposition.com/fat-loss/why-big-caloric-deficits-and-lots-of-activity-can-hurt-fat-loss.html

I personally am 5 inches shorter than you, 40 lbs less, and work out half as much and still lose a comfortable amount each week. My loss has not been linear, but I have seen a gradual loss since mid January when I started back up with the exercise and food logging. And I eat 1600 cal/day with a BMR of 1380 and TDEE of ~2100.

What I would suggest, is start taking measurements and photos. Do an honest reevaluation of your weight loss rate and calorie intake. Eat enough to cover BMR every day and strive to increase your protein to .8-1 gram per lb of lean body mass to help preserve muscle while you are at such a large deficit. If you do decide to increase to a moderate deficit, take it slow and increase by 100 calories each week. Reduce the stress you are putting on your body and see how it responds. Reevaluate every 4-6 weeks.

SezxyStef

I know you are very very very active and you need to fuel your workouts...eating at a 1k deficet everyday is not good.

I agree with jstout tho..new program means water and glycogen stores...after a new workout is introduced give is about 4 weeks.

Try TDEE-20%...which is 2080 (lucky you) to fuel your workouts or drop some of the exercise. And as jstout said up them slowly and keep watch.




Here is my weight loss report...spikes up are over Christmas (gained 1.5lbs) and over my vacation...(gained 4) but you can see the long straight lines...

Try to avoid the scale...I know we all go on it...and are glad when we see the downward trend...but be happier with weight lifting and upward trend on that weight.

LadyDeadlift

For me: I've gained a little bit since starting SL, but my figure / clothing sizes haven't changed. I'm actually seeing composition changes in various areas: as a mom of 3, my tummy area has tightened up significantly, my face looks leaner, my legs are showing muscle tone, my husband texts me 'thanks for doing squats' (heh)

What are your priorities? I'm having the (workout) time of my life and right now it's all about adding strength and increasing weight. The scale is a second or third priority.

I'm eating a LOT too. Had my BMR measured at the gym and it came back 1784. i'm averaging about 2000 a day; but when my body asks more for food I answer and routinely have a 2500+ calorie day a couple of times a week.

I track my food diligently - but my whole attitude about total calories and the 'restriction' mindset has changed. I'm tracking now so that I have a reliable baseline to use for changing my diet when the time for a cut comes.