Not seeing additional changes as quickly as I'd like

TheTrimTim

Hey there, I need some help.

Quick summary: I lost around 12-13 kg from April to June and during this time, I went to the gym two or three times a week and mainly did cardio, with a little weight training. From July, I've been around stable around 69kg and have been having a personal trainer three times a week, doing much more weight training with a little cardio. During this time, I have noticed a few inches come off around my waist, etc. and more muscle definition. For the last 8 weeks or so, I've reduced my carb intake and eating much more protein.

That said, I've been measuring myself (!) and I'm not really seeing any major changes. I don't want to get huge and I'm aiming for lean muscle, but for example, my arm size isn't increasing.

Does anyone have any suggestions or thoughts on what I need to do?

Excuse the geek in me, but I have these graphs to show various stats/intakes, etc. that might help. Also my diary is open to the public.

iplayoutside19

I'm not versed in the technicalities, but I think you've reached a point where you need to answer a question. Because I'm confused from your original post. Do you want to gain muscle (there is no "lean" muscle, muscle is inherantly lean)? or Do you want to continue to lose body fat? It's diffcult to do both, and you might have been able to do that starting out. But you have reached a point where you want to focus on one or the other.

DrMAvDPhD

People who are looking to gain muscle usually "bulk" by eating a *kitten*-ton more calories than you are. I also don't think you are eating enough fats. Fats are good for you and don't make you fat.

meliecatz

To be able to build muscle, ie, more than just increase the visibility/definition of what you already have, you need to increase your calories to feed those new muscles. One way is to eat a lot more, like mavd said, while keep working out obviously, and this way you gain both muscle and fat. Then you follow a period of "cutting" to peel out the added layer of fat to see the new muscles you build. The slower way is to still eat above your maintenance but less than in the previous case, but be more wary of the composition of your calories protein/carbs/fat and this way you gain mainly lean muscle without the added fat. Long story short, you can't add muscle by eating at a deficit.