Getting a little discouraged… Am I jumping the gun?

yankeedownsouth

So I’ve been back on MFP for about 3 weeks now. I am using the In Place of a Roadmap idea for calculating my calories, mostly because I tend to obsess too much about calories in general. I thought this might help with that. I set my calories to 1600, which is 20% below my supposed TDEE (I averaged lightly active and moderately active TDEE numbers). I am lifting heavy 3 times a week, plus I walk about 30 minutes a day (I have a Doberman puppy – this is a MUST). I have been riding my bike about once a week for an hour or more (16+ miles).

I’m getting a bit discouraged because other than the typical one pound of water weight everyone loses up front, I haven’t lost ANYTHING. (I did lose 1.2 pounds once this week, but it immediately came back, so it was a fluke.) I took my initial measurements, but I’m afraid to take them again because it hasn’t even been two weeks since I did that. I don’t want to measure too soon and see no progress because then I’ll really be bummed.

I don’t know what’s up. Last time I was on MFP (last year about this time), the weight just fell off. I was eating at about 1400 calories plus all my exercise calories. The only thing that was different was that I was just doing cardio, no weight training. I started serious lifting once I met my weight loss goal. I don’t really want to do it this way again – I hate the skinny fat look. But dang! This is getting discouraging!

I started the Stronglifts 5x5 program this week, and these workouts have actually been easier than what I was doing since I started back, so I guess I can’t even really contribute my lack of loss to water weight from strength training.

My stats are:
Height – 5’7”
Weight – 140lbs
Age 43 (44 in 4 weeks)
Body fat – 21% (according to my new scale)

Any ideas? Feel free to look at my diary. I know I totally blew it last weekend, but I figured up my calories for the week, and I was still at a deficit.

Am I just being too impatient? Or am I doing something wrong? Maybe my calorie goal is incorrect?

nixirain

Have you taken measurments? The scale is a poor way of tracking progress when lifting.

LorinaLynn

I would say impatience plus focusing too much on the scale.

You're already thin and fit. Your BF% is already pretty low. Your BMI is good (not that I put much stock in that). Your body doesn't want to give anything up. Maybe try a 10 or 15% cut instead of 20% cut. And take pictures once a month or so.

I'm following IPOARM (about 5 weeks) and Stronglifts (just finished week 3), too, and the scale is barely moving, but I can see changes in how my clothes fit. I could see changes in photos from before starting Stronglifts to the end of week 2, and I'll take more at the end of next week.

Since you weren't happy with your body last time, you know that weight falling off isn't ideal. You're doing it right. Just trust the process and find other ways to track your progress.

stephanie1133

I would say impatience plus focusing too much on the scale.

You're already thin and fit. Your BF% is already pretty low. Your BMI is good (not that I put much stock in that). Your body doesn't want to give anything up. Maybe try a 10 or 15% cut instead of 20% cut. And take pictures once a month or so.

I'm following IPOARM (about 5 weeks) and Stronglifts (just finished week 3), too, and the scale is barely moving, but I can see changes in how my clothes fit. I could see changes in photos from before starting Stronglifts to the end of week 2, and I'll take more at the end of next week.

Since you weren't happy with your body last time, you know that weight falling off isn't ideal. You're doing it right. Just trust the process and find other ways to track your progress.

This! Patience!

kenazfehu

I think you're jumping the gun. Concentrate on good nutrition and your fitness goals. Your body will respond, but not immediately.

jzammetti

The last few pounds come off mych slower so a smaller deficit is better with a dose of patience to wait out the last few pounds.

I also use TDEE to set my calories. I have 10 pounds to go. What I have decided to do is eat at the TDEE of my goal weight. I have started losing about a half pound per week eating this way (but was on a plateau for nearly 4 months prior). Now I never have to change my calories again...

Xaspar

This is definitely a patience thing. You are already at a weight and BF% that is believable, your body will take longer to make 'weight' changes at this point, but composition changes are inevitable as you are building muscle. Don't worry about a scale measurement (I would LOVE to be at 140# and I am an inch shorter than you) But the weight measuerment is just the effect of gravity on your body, nothing about the actual composition. Instead, focus on your non-weight goals. (Upping strength training weights, faster or longer biking times, etc.)

Good Luck!

LoraF83

So I’ve been back on MFP for about 3 weeks now. I am using the In Place of a Roadmap idea for calculating my calories, mostly because I tend to obsess too much about calories in general. I thought this might help with that. I set my calories to 1600, which is 20% below my supposed TDEE (I averaged lightly active and moderately active TDEE numbers). I am lifting heavy 3 times a week, plus I walk about 30 minutes a day (I have a Doberman puppy – this is a MUST). I have been riding my bike about once a week for an hour or more (16+ miles).

I’m getting a bit discouraged because other than the typical one pound of water weight everyone loses up front, I haven’t lost ANYTHING. (I did lose 1.2 pounds once this week, but it immediately came back, so it was a fluke.) I took my initial measurements, but I’m afraid to take them again because it hasn’t even been two weeks since I did that. I don’t want to measure too soon and see no progress because then I’ll really be bummed.

I don’t know what’s up. Last time I was on MFP (last year about this time), the weight just fell off. I was eating at about 1400 calories plus all my exercise calories. The only thing that was different was that I was just doing cardio, no weight training. I started serious lifting once I met my weight loss goal. I don’t really want to do it this way again – I hate the skinny fat look. But dang! This is getting discouraging!

I started the Stronglifts 5x5 program this week, and these workouts have actually been easier than what I was doing since I started back, so I guess I can’t even really contribute my lack of loss to water weight from strength training.

My stats are:
Height – 5’7”
Weight – 140lbs
Age 43 (44 in 4 weeks)
Body fat – 21% (according to my new scale)

Any ideas? Feel free to look at my diary. I know I totally blew it last weekend, but I figured up my calories for the week, and I was still at a deficit.

Am I just being too impatient? Or am I doing something wrong? Maybe my calorie goal is incorrect?

1. You're being impatient. You don't have a lot to lose, so it's going to be harder for you.
2. You're not lightly active - you're probably more like moderately active. Most people underestimate their activity level. If you are riding 16 miles a week, walking for 30 minutes every day, strength training 3 times a week, AND living life like normal (chores, shopping, etc), you are NOT lightly active. Redo your numbers with the new activity level, eat at that calorie goal for one month and I think you will start to see some progress.
3. Strength training can make the scale stop - this is normal. Take measurements and focus on how your clothes fit. Would you rather lose 10lbs and still have 21% BF or would you rather lose 2lbs and have 17% BF and drop a clothing size? I would prefer the second option if it was me - and it is me because that is exactly what happened to me this summer. I dropped a size, lost 1.5lbs and reduced my BF by a couple percent. Strength training isn't about the scale!

Stick to it, give it time!! You can do it

Gramps251

I'd start taking my measurments each week. There could be changes happinging that you don't know about and the scale does't show the whole picture.

Good luck.

yankeedownsouth

Thanks everyone! I figured I was just being impatient, so it's nice to hear it from others! I'm not going to give up - I quit last spring, and I'm still kicking myself! So I'm not doing that again. I think I'll try to keep myself off the scale for the next week. I'm an "every day weigher" and maybe I need to change that for a while...

heybales

Thanks everyone! I figured I was just being impatient, so it's nice to hear it from others! I'm not going to give up - I quit last spring, and I'm still kicking myself! So I'm not doing that again. I think I'll try to keep myself off the scale for the next week. I'm an "every day weigher" and maybe I need to change that for a while...

I'd suggest pick the 1 valid day for getting a good weigh-in.

Morning after a rest day that had no high sodium meals, and hopefully not still sore from any lifting session.

Otherwise, you increase amount of false weight gain and loss, and drive yourself crazy.

And this close to goal weight, improvements will be mostly measurements as you gain LBM and drop fat. Measure many spots though. Just as you can't spot reduce, can't spot measure a few spots and hope to hit the ones losing inches.

10% cut would probably be more appropriate if within 5lbs. 15% if still 5-10 lbs to lose.

yankeedownsouth

Thanks heybales! At this point, I'm pretty much sore most days, but illpick one where I'm less sore. . I really only want to lose 5 pounds; I'm more interested in reducing BF than pounds. Maybe I need to adjust my calorie goal upwards just a bit???

findfan4ever

As a former personal trainer ...... several individuals have commented on impatience and not using the scale as an indicator of progress. From a quick glance and your profile, you have made rather good progress in your program.

You mentioned the program you are doing now is "easier" than when you first started ...... that could be due to you just "starting out" back then. When individuals first start out, the programs will seem difficult or hard (esp if they are not under any type of professional instruction.) What you are experiencing could be simply you are getting stronger. Of course, by the time you read this, your current program may seem much more difficult. LOL.

I really don't know if one could argue the "plateau" problem because you just changed up your program.

I would probably need more information to properly assess what may be needed. Feel free to read my profile for my educational and professional background. Feel free to add me.

As a side note .......

Tell you husband thank you so very much for his dedicated service to our great nation. My father is a retired LCOL USAF served over 28 years.

heybales

Thanks heybales! At this point, I'm pretty much sore most days, but illpick one where I'm less sore. . I really only want to lose 5 pounds; I'm more interested in reducing BF than pounds. Maybe I need to adjust my calorie goal upwards just a bit???

10% would be appropriate then.

Might as well get the most benefit from the lifting.

You aren't working out already sore muscle real hard, right? Sore means micro-tears, which means you did a good job lifting. But still sore means not repaired yet, don't stress them more. Gentle walking or swimming is fine to get blood flow to them.

yankeedownsouth

Tell you husband thank you so very much for his dedicated service to our great nation. My father is a retired LCOL USAF served over 28 years.

I will. Thank you. I'm very proud of him...25 years or service and counting...

yankeedownsouth

No, not terribly hard, especially now that I've started Stronglifts. The weights are so much less than I'm used to, at least for now. On my off days, I just walk the dogs or ride my bike.

I'll do the numbers tomorrow on a 10% deficit. I'd be thrilled just to get rid of the flab, even if I don't lose a single pound!

Thanks heybales! At this point, I'm pretty much sore most days, but illpick one where I'm less sore. . I really only want to lose 5 pounds; I'm more interested in reducing BF than pounds. Maybe I need to adjust my calorie goal upwards just a bit???

10% would be appropriate then.

Might as well get the most benefit from the lifting.

You aren't working out already sore muscle real hard, right? Sore means micro-tears, which means you did a good job lifting. But still sore means not repaired yet, don't stress them more. Gentle walking or swimming is fine to get blood flow to them.

yankeedownsouth

Heybales, one more quick question... Would you consider me lightly active or more moderate? While I do lift three times a week, walk at least 5-6 dys, and ride about 16 miles once a week, I have a very sedentary desk job. Thanks!

heybales

Heybales, one more quick question... Would you consider me lightly active or more moderate? While I do lift three times a week, walk at least 5-6 dys, and ride about 16 miles once a week, I have a very sedentary desk job. Thanks!

Moderate.

But depends on how much time at those activities. So for me, my lifting takes 60 min easy. I could probably only stand walking about 30 min every day. And 16 mile bike would be under 60 min.

But you could be totally different.

If you've looked at the spreadsheet yet (and I can't remember who has or hasn't at this point), TDEE calc 1A is for including time at different levels, and starts with base of sedentary.

yankeedownsouth

Heybales, one more quick question... Would you consider me lightly active or more moderate? While I do lift three times a week, walk at least 5-6 dys, and ride about 16 miles once a week, I have a very sedentary desk job. Thanks!

Moderate.

But depends on how much time at those activities. So for me, my lifting takes 60 min easy. I could probably only stand walking about 30 min every day. And 16 mile bike would be under 60 min.

But you could be totally different.

If you've looked at the spreadsheet yet (and I can't remember who has or hasn't at this point), TDEE calc 1A is for including time at different levels, and starts with base of sedentary.

Yeah, typically about 45-55 minutes lifting, 30 minutes walking and a bit more than an hour riding, depending on which bike I took out.

I tried the spreadsheet at work today, but it was blocked. I'll go try it now...