Thanks just a matter of stretching and using my tennis ball to work the muscle. I just didn't stretch out enough after a workout. I didn't take a rest when I first did it so it's taking a bit to get it worked out.
I have figured out that my core was weaker than I thought. I had to back off even more, I get on my hands and knees, lift opposite arm/leg and hold it as long as I can. I have worked up to planks on my knees and hold for 30 seconds. I can only do about 1 or 2 at a time, but it's getting better. I am looking forward to taking measurements in a few weeks to see if there is a difference. My pants fit the same but I can see that my posture is improving.

Thanks for the link. I'm doing better. Stretching helps, it just takes a bit of time to get it to completely go away. I also add the massage and essential oils as I need. I rested a couple of days and will do yoga today to stretch better. I am really wanting to get back to the lifting as I am seeing the weight adjust upwards again, but I won't until I feel ready. I also think part of my weight gain is that I am eating too much. I have gone over calories on occasion but lately is has been more often due to poor planning. I will get better meal plan/prep done this weekend so the week will go much better. My goal this week is to focus in more on protein, ab exercises and posture improvement exercises.

Thanks everyone. I wasn't expecting the half inch loss anywhere. I think the difference at my hips is only due to the better posture. I don't have the anterior tilt at my pelvis so slightly tighter abs and stronger back pulls in the belly a bit to show a slight loss but it isn't a fat loss. I have always had a sway back and it is so much better now. I can tell that the dead lifts have helped. I was very worried I would re injure my low back again. I have really been concentrating on form and it has paid off. I also "feel" smaller around my ribcage but no numbers to reflect that. I weigh 177-178 pounds now. I don't really care what the number is and haven't cared about the number for years. I just don't like having a belly stick out like I'm 7 months pregnant. I don't think my shape is too bad, just the unhealthy belly. That much extra around the middle, causes increased issues with my low back pain as well as it is unsightly. I am enjoying the recomp. I like eating this amount of food and just working on weight lifting.

I have a question...I'm still going with TDEE and lifting 3 days a week. I do yoga 1-2 times a week. The muscle gain has slowed down. I know the internal changes are happening. I know slow and steady wins the race.

My question is: if I am continuing to lift 3 times a week, I should be able to increase my weights regularly? I haven't been able to bump up much. I still lift mostly 15 pounds in each hand with the upper arms, occasionally 17 pounds, depending on the type of exercise. I use 25 pound dumbbells in each hand for lower body exercises. I have tried 30 pounds but it seems to be too much for my arms to hold onto. Is this typical? I know that it is best to follow a typical workout routine to be successful. I have been doing Beach body workout called Hammer & Chisel. But I don't follow it exactly. I have several of the weight lifting videos that I do and I alternate between them and only lift 3 days a week and always have a day of no lifting between them. That's when I try to get the yoga done.

Should I be following the program exactly? Or can I bounce around? I will be ordering Cathie's STS program next week on Black Friday. Will I see a better strength gain with her program as she starts with the one rep max and builds from there??? Instead of grabbing what weights feel right and adjust up or down from there??

Thanks @empressichel and @Raynn1 that information helps. I think I have been doing mostly phase 2. I did ChaLean Extreme but changed to the other awhile ago. I am doing mostly the 10 rep area on all the exercises. I look forward to getting STS and will order it next week. A friend has sent me a spreadsheet that her friend come up with of the STS program to keep track once I start with it. It looks like I will do well with this program once I start it. It appears to be more structured and I think that is what I need.

I finally found the one rep max on a tools page on her website. It has a lot of neat options on it. I took complete measurements this am right after I got up. I took body fat, circumference measurements and scale weight. I will work hard at clean eating and sticking to Cathe workouts as directed by this STS program over the next month. If I like the program, I'll keep going. I took some time and ran part of the first video, I think I'm going to love this program. I wish the streaming wasn't so expensive. I prefer streaming to purchase that way you can change it up easier. Have a great week everyone

I have started week 3 this week using the on demand of STS. Hubby ordered the DVDs for me for a Christmas gift, so after the 20th I'll continue on DVD. I have really enjoyed this program. I have noticed a big difference. I have been able to increase weights since starting STS. I did the 1 rep max for everything before I started and I do agree, that is the way to go. That way you know exactly what you will need to do the program. The program is different that anything I have been doing so the first week was awkward for me but I am rock'n now. I take measurements monthly so I don't know what has changed over the last few weeks, numbers wise. I do feel like I have more energy, endurance and overall feel better. I really, really want to do a cut, but I think it is mostly due to being tired of seeing my belly stick out like I'm pregnant. I do the STS Monday, Wednesday and Friday. I have been trying to do something else on Tuesday, Thursday and Saturday but I have not stayed consistent with it. The time change has messed up everyone's sleep schedule still. I am wondering if I add the STS AB workout on Tues, Thurs, and Fri would that be too much daily workout? Should I add it on the days that I weight lift, to keep the harder workouts all on the same day? Or does it matter?