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280! WTF?
I'm eating like I have been for MONTHS, I'm doing my intermittent fast daily, I'm working out, but I'm hovering between 275 and 280! Daily calories are less than 2000 most days, keto numbers are good, cardio 4 days a week, and resistance training 3 days a week!
My employee "trainer" says I need to drop back on the weight amount I'm working with, he thinks I'm gaining muscle weight... My virtual coach says I need to change my diet a bit, but she doesn't have any suggestions about how...
My "trainer" may be on to something, but I'm questioning it... My 40" pants (from 46 in August) are ready to fall down without a belt, I'm also not "pinching" as much as I used to on my arms and legs, but I seriously doubt that I'm gaining that much muscle weight to keep the scale almost even....
C'mon FS warriors, let's have some ideas here! I have 25 to drop before May, I have something to prove! I'd be happy with 15 between now and then!
Thoughts, ideas, winning lotto numbers?
Diet Calendar Entry for 30 January 2018:
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953 kcal
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Fat: 50.77g | Prot: 101.03g | Carb: 22.33g.
Lunch: Cooked Broccoli (Fat Not Added in Cooking), Cooked Cauliflower (Fat Not Added in Cooking), Rudy's Half Chicken. Dinner: Green String Beans, No Name Garlic Shrimp Skewers, Cooked Salmon. more...
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1 to 20 of 35
 Comments
Start taking measurements? Waist arms calves chest. If you are gaining muscle your clothes may fit better or be too big but the number on the scale may stay the same. If you have insurance ask doctor about getting a body composition done. I actually did one today. I’ve lost 9% body fat since I went in 4 months ago. 36 pounds ago. I don’t do heavy lifting though just body weight exercises light weights and my 26 lb one year old.
30 Jan 18 by member: mylahxandermom
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If you can get a Dexa scan that would be nice, it would give you a pretty good view of what’s going on in there. I agree that it is unlikely that you’ve gained so much muscle, depending on the length of time it’s possible but unlikely. Body recomposition won’t necessarily show in the scale. I would take a look at your macros, to ensure you’re eating to lose not maintain. I would suggest checking out the ketogains calculator, it is one of a few that works well especially for people who workout. At your stage you want to tweak things a little and see how it works. If you’re high fat you might consider dropping the fat a little and upping the protein.
30 Jan 18 by member: t_ann19
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Yes .. I think its certainly possible that what you are seeing has to do with muscle mass. I think that BF% (as you would get from Dexa) is better than pounds for setting targets and monitoring progress. There are some reasonably priced home scales that use bio-impedance to estimate BF%, but I don't know how accurate they are. I use an expensive high-end equivalent that is available at my gym .. but I have no idea how accurate that is either! The "non-scale" victories you mention are really the important ones anyways, aren't they? Don't get discouraged!!
31 Jan 18 by member: rhills
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how much g of protein you eat per lb of body weight? for me it looks like you need to go into the calories deficit but stay with the weights. To gain muscles you have to be in the calories surplus but it doesnt look like you are from what you have described.
31 Jan 18 by member: d79pl_gym
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I’m currently taking nutrition class and my suggestion would be to cut down your fat calories down to 20%) and eat more balanced diet. Keto is safe for only 8 weeks if you don’t want health complications. Hope this helps! Gods luck!
31 Jan 18 by member: Valmila
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Sometimes you just need to change things up, there is something called a carb refeed, I teach in class, carb up for a few days and start again on keto, has worked for me in the past to get the body aligned and moving again !!!If you always do what you always did, you always get what you always got, change it !! I use my own body fat as my fat source and not add extra fats !! Its a thought !!
31 Jan 18 by member: DO N OK
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You dropped from 46” to 40” waistline since August? Who cares what the scale says? That’s an incredible change! You have definitely got your food quality in line. You probably just need time instead of change in plan. But if waiting is unacceptable, cut 100 calories divided among your macros, or add an equivalent amount of exercise. You are already at a very good balance and it’s a shame to change.
31 Jan 18 by member: TomLong
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Three bits of advice...
1) Just imagine that when you feel SORE, those muscles are being repaired - how, you ask? By building more muscle. So, exercise in such a way as to SWEAT (drops excess fluids you mistakenly took it) and do so in such a way as to give (only) your HEART a workout (more aerobic). Take this approach for the month of February.
2) Go with the intermittent fasting (I.F.) - first meal at/about 10 a.m. and last meal at/about 3 p.m. and do this for a WEEK, then report back to us.
3) Taper your calories back a tad... to, say, 1800 per day for the next two weeks and let us know the effect (especially considering the prior two suggestions)
Hope to hear some improvements from you soon, brother!
31 Jan 18 by member: From371to184
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Change it up, your body is in stall mode. Stop the fasting,
increase your carbs...lower your fat intake % add more protein that's only if you want to add more lean muscle,if not right now cause you just want to drop weight quick for now....and make your that your excersize deficit is higher than your RDI and you will start losing 24/7 even on your rest days..Important keep your cal.intake steady..Do not yoyo it cause your body will become satisfied with that constant intake thus releasing fat in exchange.Good Luck.
31 Jan 18 by member: murphthesurf
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FWIW-I've experienced similiar over my whole life. I can lose by diet,alone but when I increase physical activity, losing slows down. Lowering calorie input seems not to matter. Sometimes I've battled with myself and shock my system with less calories just to see a loss.
Long ago I abandoned weight by date goals because by body has NEVER complied. For me failing a goal is too self defeating.
31 Jan 18 by member: tess taylorbunnag
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In my experience also, Murphy is right on.
31 Jan 18 by member: tess taylorbunnag
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hey great work. if someone ever says cut back on strength training when , ignore them. the most important thing we need as we ate are strong muscles! If your gaining muscle on 3 days a week, great! 👍 😀 I can't see your food log on the app but you got this... change it up.. good suggestions already
31 Jan 18 by member: jenjabba
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I'm going through the same thing - When losing the weight, I became focused on the scale numbers. Now that I am in the upper 150 lb range (156 to 159 - which I have not been at since high school) - I am now focusing on fitness and how my clothes fit. I'm starting to believe that keeping an eye on the scale number is good, it's also good to have barometer clothes as well (I use 1 size smaller). As I'm hitting the weights more, my weight is stabilizing but my clothes start fitting looser (especially around the waist :) When you say 25 lbs, is it a number on the scale (which can be done by diet alone) or are you looking to get into a more physically fit (weights, cardio, etc) which could cause a weight gain because muscle just weighs more. Either way - You are doing an awesome job.
31 Jan 18 by member: hildawg
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I'm having similar trouble . But I suggest (as I now do) using tape to measure your body measurements. If its muscle gain your vital statistics should shrink even if the weight stays steady. So, you could lose a couple of inches round the waist and tummy etc but increase inches in chest and arms as muscles will tighten up in the "fat store" regions and increase in the muscle or fat depletion areas (Chest arms etc). Hope that helps, if my guess proves right its muscle gain and not fat or water. Don't worry on the weight if the measurements keep going in that direction as you will look 10 fold better despite the weight.
31 Jan 18 by member: Bandrai
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Oh but if serious on dropping weight.. cut out two days strength and introduce cardio instead especially low impact. That will burn calories without builidng much muscle.
31 Jan 18 by member: Bandrai
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I don't think it's in the numbers, it's more the way you feel and look. Health is the key. You have accomplished a great deal. Congratulations your an inspiration!
31 Jan 18 by member: 8Patty
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Good Morning Patty, Cranky is asking for new suggestion's on losing weight do you have anything in mind?
31 Jan 18 by member: murphthesurf
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I'm no expert, so this is just my two cents: I would need to find out my bf%. Use the keto calculator to make adjustments accordingly. Home bf scales can be had for less than $25. It sounds like your "trainer" may indeed be onto something. In any case, the keto calculator has to be recalculated regularly as your body changes. I recalculate mine monthly. Good luck on your journey.
31 Jan 18 by member: forrestb2
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I'm planning some changes as I write this. Last night I was quite aggravated about the "stall" I've hit, however, after writing it I took some measurements and compared them to the November numbers... At rest, my legs have gained almost 1/2", arms are close to 1/4", and my belly and waist have dropped well over 1". So, the scale is just being a butthead... I'm feeling GREAT! More energy, more drive, and I'm liking what I see in the mirror. So, time will tell, I plan to givie it a week and see how things progress before getting back on the scale.
31 Jan 18 by member: crankybuzzard
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Anyone who is “worried” about you gaining muscle weight is, uhm.. a questionable trainer. Body measurements don’t lie - so bigger arms and thighs and a smaller waist is “progress” regardless of the scale. More muscle = higher metabolic rate... seems to me like you’re doing great.
31 Jan 18 by member: Roblaw2b
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