weight training & not losing
Replies
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Ok, Did you read the previous posts or look at my diary? Every little thing that passes my lips is measured/weighed with digital scales otherwise I'm just cheating myself (to the point of being anal!) lol
Also The plan I'm doing works in exactly the same way, really the only difference is I'm repeating each movement 30 times instead of 25.
TDEE without taking exercise into consideration 1963 so I'm eating 20% under this (still the same calories as 35% below TDEE with exercise 3 times a week) So exactly the same.
I've just started taking proper pictures as at the moment as then I'll be able to see myself the changes which I don't feel I'm noticing (even though everybody else is!) I shouldn't really be so fixated on the scale, all the lifters that have helped me have said ignore it, don't weigh yourself use a tape!! I know I'm losing weight now as the tape measure is going down (a lot!) & I've already had to get rid of a large bin bag full of clothes. For example 6 inches off my waist.
I'm just frustrated that the scales stopped moving!!! grrrr The whole reason I started lifting is I want to minimise lean body mass lost.
As previous posters have said, and friends on a bodybuilding site I use, I AM losing weight as the tape is moving, it just takes longer for the scale to catch up!! :grumble:
Also yesterday I had a look at 5x5 and we may switch to this as my husband, who doesn't take any notice of anything and spends all his time going what are we doing now, even though he's done this plan for weeks, (:explode: ) read the explanation of 5x5 and states this is much simpler I know all the moves can we switch to this one?? So thanks for that :drinker:0 -
I agree inches matter most, heck they are my main goal :drinker:
Different reps do different things, found this and it explains it better than I can....
http://www.bodybuilding.com/fun/layne45.htm
3x10 vs 5x5 just do different things, I can tell you from experience the weight I squat (today 118lb, kinda stuck for now) I could not do 10 times in a row, heck 7 may knock my butt to the ground. When I'd do circuit training and do 3x10 I drop to about 75lbs for my squats and all other weights drop too, my main goal then is to keep my heart rate up.
As for your logging, no I didn't look and the bottom of my post was something I always post if someone is wondering why the scale isn't moving.TDEE without taking exercise into consideration 1963 so I'm eating 20% under this (still the same calories as 35% below TDEE with exercise 3 times a week) So exactly the same.
I do have to disagree here. TDEE without exercise is NEAT (it is what MFP uses) with this you eat exercise calories back. TDEE is with exercise and you do not eat them back, you eat the same amount daily. TDEE- 20% is cconsidered very aggressive, its fine but is for people with large amounts of weight to lose 75+lbs. The number may workout the same in the end but overall the 2 methods are very different and down the road these number change and the math can get messed up.
Over all I think your progress is fantastic, I was just trying to answer the scale question because in a deficient weight will be loss, hidden by water weight though happens all the time, my body can hide a 4lb loss from me and then one day it is just there. So at your deficient (didn't do the math but guessing a 500 calorie daily) that is 1lb per week, that would mean for me I may not see it for a month. Plus weight loss is not linear so maybe even 6 weeks. That is why most say wait 4-6 weeks before changing a new program.
Strong lifts 5*5 is a great beginner program, ice cream fitness 5*5 is great too, especially if you want some isolation exercises in there. http://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout
On MFP under progress you can custom make things to track, so you can track your measurements just like weight.
I love the "cheating myself" remark, I feel this way too and never understand when people don't log things for the purpose of making the numbers work.....its a lie they don't work then :noway:
Lifting and enough protein will help prevent LBM loss.
Huge congrats on your progress and having a husband that lifts with you :flowerforyou: (mine does and I love it, well most days:grumble: )0 -
I get it, I lose weight extremely slowly and apart from very occasionaly slip ups in going over my daily calories (but I am still in deficit) I am pretty good.
Just hang in there love. I have been going seriously for almost a year and trying to lose weight for the past year at least, actually more if I think about it. It's still making changes in your body. Comparison is the killer I find. I am not sure if you are comparing but I think there is a lot of expectation that loss needs to be seen in 'X' amount of time, but every BODY is different. I have always found it tough to lose weight, even as an anorexic I was bigger so no one noticed! (for example)
There are some people who are a bit more sensitive to certain foods than others, like it's not as extreme as the fanatics will say like 'low carb this" or "low fat that" but just try until you find what works. I eat at deficit for a few months and then do a month of Intermittent Fasting it seems to help me. But as everyone else has said, you are seeing body fat loss, and inches lost, that is so good!!! Something to be joyful about! Take regular pictures for sure. You will be surprised.0 -
I consume about 1500-1600 a day and do about 350-400 cals from lifting and fitbit activity so I'm netting around 1200 a day which I feel is a bit low to be honest!
I think I'll just go and change it back, lol!
FITBIT WAY WAY WAY WAY SERIOUSLY OVERESTIMATES my calorie burn so perhaps it overestimates yours as well.
I have 2 different heart rate monitor watches- one which used to say I burned a lot of calories and the other said I burned little. Once the first had been recalibrated with my current weight and my "ownzone" test (a polar hrm VO2 cheat equivalent) both watches said I burn very low calories while working out.
I had other lab tests it turns out, for me at least, that my body is very "efficient", and, as a result, I burn less than a lot of computers estimate.
One physio suggested that this may be because the computers estimate your calorie burns based on the body make-up up (that is to say lean mass/fat/water/bone composition) of a healthy individual and then extrapolate the calorie burn based on my weight - since muscle is more metabolically active than fat (ie a gram of muscle uses more energy/burns more calories than a gram of fat) thus- if the computer estimates that a person who is 300lbs has the same body composition percentage wise as someone who is 150lbs, then the computer assumes that the 300lb person also has twice as much muscle and therefore a higher calorie burn per minute (but the same calorie burn per minute per pound of body weight) .. However, in reality, the 300lb person may or may not have more muscle but if they are truly "overfat" their muscle ratio will be smaller and thus their calories burned per minute per pound of body weight will be lower than those of the healthy/ non "overfat" individual. My advice, don't trust fitbit's calorie burn estimates0 -
Hello my name is Dances with Wow..
and Your post speaks volume..
Not losing after a sizable amount of laborous work is a common occurrence when using calories to micro manage an entire system of hormones, flavors, taste and brain chemistry... and free will..
I have openly expressed that this approach is not contemporary enough for todays lifestyle..its il defined, il concieved and it only sabotages the life force of the end user..
I can offer a much more all systems go approach but I dont wish to rain on your parade..
all the other posts are saying some day..
I know in 72 hours forward momentum can be yours again.. nothing that a change of though a new biopsy and an updated version of fitness cant fix..
I would like to be your friend..so when you are ready to witness absolute progress.at will. give a shout..
when you get tired of being uncertain..
I will bring my friends amazing and learning relation with your body as my metboolic fighting force
If you dont hav your protein number all your efforts are pure speculation and purely in the dark
my name is Dances with wow
and id like to help you emit your life force
..0 -
it seems like every one else has answered your question but I will throw in my 2 cents.
1. The tape measure is way more important than the scale. Hell, my weight fluctuates in the 20 minutes it takes me to shower!
2. Since you are weight training so frequently ( I might suggesting adding some more rest time) your body weight is going to jump around a lot. I weighed 145 when I was rock climbing 5 days a week but I had lost a lot of body fat, And was wearing smaller sizes. Again, Tape measure > Scale.
3. If you are /really/ only eating 1200 cals a day, I might up it a bit. I think it is really important to net to at least 1400 a day, especially if your body needs those nutrients to repair the damage done by workouts and stuff.
Give yourself a breather. Take time AWAY from the damn scale. Put it all away for at least 2-3 weeks and then come back to it. I am sure you will feel better without the constant number hanging over your head.0 -
TDEE without taking exercise into consideration 1963 so I'm eating 20% under this (still the same calories as 35% below TDEE with exercise 3 times a week) So exactly the same.I do have to disagree here. TDEE without exercise is NEAT (it is what MFP uses) with this you eat exercise calories back. TDEE is with exercise and you do not eat them back, you eat the same amount daily. TDEE- 20% is cconsidered very aggressive, its fine but is for people with large amounts of weight to lose 75+lbs. The number may workout the same in the end but overall the 2 methods are very different and down the road these number change and the math can get messed up.
Not heard of NEAT, that's new to me, I have MFP set at sedentary, I used the IIFYM calculator just to work out my TDEE. It lets you do it with & without exercise) My Fitbit tells me what I burn everyday and I enter anything manually into there, it already knows what I walk a day so just my lifting. I'm in the camp of a lot to lose (:grumble:) so that's why I'm taking advantage of being able to lose more now.
As you say you can hide any loses over 4-6 weeks and I've just figured out I've only been lifting since the end of April/beginning of May and I had to have two weeks off due to injury! That's netted me 5 weeks in total :ohwell: It seems so much longer........
It looks like I'm just an impatient moo!
In fact thinking about it If I've lost about 3lbs in the weeks since I started lifting and put on 1lb in muscle in that time, that is just under 1lb a week net not including the water I've gained. Crikey when I look at it like that what the heck am I moaning about!!!
In my head I just though with all the effort I'd been putting in I'd be dropping 2lb a week like clockwork, but it doesn't work like that.
I'm glad I've spoken with you, its made me think outside the box and to keep the faith. :flowerforyou:0 -
I consume about 1500-1600 a day and do about 350-400 cals from lifting and fitbit activity so I'm netting around 1200 a day which I feel is a bit low to be honest!
I think I'll just go and change it back, lol!
FITBIT WAY WAY WAY WAY SERIOUSLY OVERESTIMATES my calorie burn so perhaps it overestimates yours as well.
I have 2 different heart rate monitor watches- one which used to say I burned a lot of calories and the other said I burned little. Once the first had been recalibrated with my current weight and my "ownzone" test (a polar hrm VO2 cheat equivalent) both watches said I burn very low calories while working out.
I had other lab tests it turns out, for me at least, that my body is very "efficient", and, as a result, I burn less than a lot of computers estimate.
One physio suggested that this may be because the computers estimate your calorie burns based on the body make-up up (that is to say lean mass/fat/water/bone composition) of a healthy individual and then extrapolate the calorie burn based on my weight - since muscle is more metabolically active than fat (ie a gram of muscle uses more energy/burns more calories than a gram of fat) thus- if the computer estimates that a person who is 300lbs has the same body composition percentage wise as someone who is 150lbs, then the computer assumes that the 300lb person also has twice as much muscle and therefore a higher calorie burn per minute (but the same calorie burn per minute per pound of body weight) .. However, in reality, the 300lb person may or may not have more muscle but if they are truly "overfat" their muscle ratio will be smaller and thus their calories burned per minute per pound of body weight will be lower than those of the healthy/ non "overfat" individual. My advice, don't trust fitbit's calorie burn estimates
I totally agree with you and never just trust one answer! I use the Katch-McArdle one as this allows for fat%
I looked several different calculators online for activity and they were all different!! But all within about 50 calories of one another. I did feel that Fitbit was a bit high so I always log my lifting time in a bit short to try to compensate. My overall deficit is averaging around 750 a day, over the week, (I hope that makes sense) so I assumed that that this little bit of difference won't make much of an impact?0 -
Other people have said everything I was going to say, and in far more detail. Just another voice saying "Trust the numbers!"
I mainly do cardio, with only a bit of resistance training. I have periods of whole weeks (or longer) where my weight doesn't move at all, or even increases for a while. But I've been at this six months now, and over a long enough time, my loss catches up to within 10% of the MFP predictions.
I log my weight in Libra, a free Android app -- https://play.google.com/store/apps/details?id=net.cachapa.libra
It does a lovely job of smoothing out fluctuations and predicting trends. Perhaps worth a go if you're a fan of data!0 -
I log my weight in Libra, a free Android app -- https://play.google.com/store/apps/details?id=net.cachapa.libra
It does a lovely job of smoothing out fluctuations and predicting trends. Perhaps worth a go if you're a fan of data!
Ha Ha! How can you tell that I'm a fan of data!! I'm a nightmare and way too analytical with everything in case you haven't guessed:embarassed: !
Maybe it's a good job I work in finance......0 -
I log my weight in Libra, a free Android app -- https://play.google.com/store/apps/details?id=net.cachapa.libra
It does a lovely job of smoothing out fluctuations and predicting trends. Perhaps worth a go if you're a fan of data!
Ha Ha! How can you tell that I'm a fan of data!! I'm a nightmare and way too analytical with everything in case you haven't guessed:embarassed: !
Maybe it's a good job I work in finance......
Stealing this idea also!0
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