Didn't lose weight this week

[bloodchoke]

This is my fourth week of my cut. I started > 215 and I'm now at 196. Actually 198, 196 was LAST week. What happened? Is it common to have to make adjustments 4 weeks in? I'm running a 400-500 calorie deficit and my one cheat day each week has been 200-250 cals > maintenance. I've altered my weight routine to super-setting a pretty standard routine/split and am using loads where I reach positive failure bt 12-20 reps (3-4 sets of ea), 4-5x/week. Aside from a cat that looks *exactly* like Youngblood Priest, I have two dogs that I hike/run in the hills with (5-7x/week). I've altered my plan once to add a snack in the afternoon (otherwise, I was too drained to train worth a sh*t). On those days, I add some time on the elliptical trainer.

I've lifted for decades and have had little concern with carrying extra around the middle (usually 22-26%). This is my first real attempt at cutting weight. I'm not freaking out or anything, this way of eating is just very foreign to me and it's discouraging to weigh-in and see the scale go up. I'm 44, 5'8 and if I only lose fat between here and 188 lbs, I'll be 15%. (188 lbs is my goal)

Do I just need to add another God-forsaken cardio session or can anyone offer other suggestions? Thanks

[RaginCajun]

how are you weighing yourself?

what does the mirror tell you?

[bloodchoke]

how are you weighing yourself?

a digital bathroom scale and a "real" scale at the gym. They're really close and my home scale is, at least, consistent.

what does the mirror tell you?

I've certainly lost fat because I started seeing my obliques trying to show through (I wasn't positive that I had those muscles ).
But this week from last week, I can't really say I see any difference, either way. I'm not expecting dramatic results each week, I just thought that, so early on, results would be more consistent.

[PrettyPlease?]

You are 17lbs lighter no doubt you caloric needs have been changed and you should reevaluate your TDEE. You might have reached caloric equilibrium.

[bloodchoke]

You are 17lbs lighter no doubt you caloric needs have been changed and you should reevaluate your TDEE. You might have reached caloric equilibrium.

I used lean mass to calculate my TDEE. Should I have that reassessed?

[PrettyPlease?]

I used lean mass to calculate my TDEE. Should I have that reassessed?

Yes I would.

[RaginCajun]

a digital bathroom scale and a "real" scale at the gym. They're really close and my home scale is, at least, consistent.



I've certainly lost fat because I started seeing my obliques trying to show through (I wasn't positive that I had those muscles ).
But this week from last week, I can't really say I see any difference, either way. I'm not expecting dramatic results each week, I just thought that, so early on, results would be more consistent.

that is not what i meant by how.

are you weighing yourself the same time everyday or every week where your body is in the same condition.

first thing you do when you get out of bed in the morning, relieve yourself then jump on the scale in your birthday suit. tract it from there and go on a week to week basis or daily basis if you would like.

and what PP said, you need to reassess your TDEE

[Khazima]

It's only been 4 weeks and you've lost 17lb? That's a crazy amount and probably more like a 1000 calorie deficit. You should weigh yourself daily as it may just have been a fluctuation in water retention not actual fat mass. Wait patiently for another week or two and see if your weight goes back down IMO, if not then just add a little cardio or take a couple calories, nothing too drastic.

[bloodchoke]

It's only been 4 weeks and you've lost 17lb? That's a crazy amount and probably more like a 1000 calorie deficit. You should weigh yourself daily as it may just have been a fluctuation in water retention not actual fat mass. Wait patiently for another week or two and see if your weight goes back down IMO, if not then just add a little cardio or take a couple calories, nothing too drastic.

I'm wondering if I calculated my TDEE incorrectly. That would explain my severe sluggishness! I'll redo it tonight.

[PrettyPlease?]

It's only been 4 weeks and you've lost 17lb? That's a crazy amount and probably more like a 1000 calorie deficit. You should weigh yourself daily as it may just have been a fluctuation in water retention not actual fat mass. Wait patiently for another week or two and see if your weight goes back down IMO, if not then just add a little cardio or take a couple calories, nothing too drastic.

Ya that is what I was thinking. Definitely not all fat. Glycogen/water/fat and muscle most likely.

Curious the change in LBM. keep us posted.

[bloodchoke]

My initial 217 - 215 wasn't a *true* 215, either. The scale read that (for a couple of days), but I had just returned from a seven day vacation where I basically ate only seafood, pizza, key lime pie, and bourbon for a week (and I ate those things like I was in some kind of contest). I'll redo my numbers tonight and update this thread. Thanks for your inputs up to this point.

[djgreen]

my fitness pal worked for me to track my cals and I ate 500-1000 deficit and lost 65lbs in 4 months with 5 days a week in the gym with 2-3 days cardio during the week

[bloodchoke]

I've been using my fitness pal and there was where the problem was. Under "Goals," it was set for me to lose 2 lbs/wk (rather than 1 lb/wk). I've actually just set that to "Maintain my current weight" and I'll just use the site for counting calories/macros I want each day. That would explain the ris thaapid drop, but not recent 2 lb increase. Maybe I dropped a lot of water weight really fast and my body is adjusting and maintaining a better level of hydration?

I'm excited about these extra calories I'll be eating! After 2:45p, I've been useless and it's really shown in the gym. I think that, with these added calories, my workouts will get back where they can be, which it will a result in an adequate deficit and adequately taxed muscles. Is my logic correct here?

[bloodchoke]

Ya that is what I was thinking. Definitely not all fat. Glycogen/water/fat and muscle most likely.

Curious the change in LBM. keep us posted.

I won't have access to the body composition contraption until Saturday but I'm certainly going to do it then.

[GirlyGymRat]

TDEE calculation is an estimation. Could be off just a tad. Good work so far!!!

[bloodchoke]

195 lbs this morning and my energy level has returned and my workouts are better. My strength has decreased but I don't care. I'm stronger than I *need* to be and I'm preparing for a eat heavy / lift heavy cycle anyway. That all comes back quickly.

My body is shrinking in ways that I like and in ways that I don't like (I've never held mass well. If I'm out of the gym for two weeks, it looks like I haven't been in two months) but, again, this is just preparation going big.

Thanks for the inputs!

[RaginCajun]

well, did you rework your TDEE?

[bloodchoke]

TDEE was okay. A setting on myfitnesspal was wrong. it was subtracting calories for me. My goal for kcals for cutting is 1800/day and myfitnesspal was subtracting calories from that, down to 1450 calories. It wasn't enough food, and it's why I was withering away both in body and spirit. I'm super comfortable with calories I'm eating now, I don't even feel like I'm dieting except for the ten minutes everyday that I want to eat a pound of M&M's.

[RaginCajun]

haha, gotcha!

[bloodchoke]

193.4 lbs this morning.

My dietitian friend is letting me come by her office and stand on their super-duper deluxe body-composition machine on the 17th, so I'll know exactly what kind of progress I've made and how close I am to starting my bulk.

Edit: ..super-duper deluxe body-composition machine on the 20th..

[bloodchoke]

190.6 this morning.

Thursday I have my body composition analysis done. 188 has been my goal, but I think I'm further than 2.4 lbs from 15%. We'll see on Thursday.

[tarmyg]

Keep up the good work!

[bloodchoke]

Keep up the good work!

Thanks man!
I'm typically 20-25% (and have been all of my life, except for a few years ago when I was up to > 30%), so this definitely doesn't come naturally to my drive-thru eatin' ass.
(I'm actually to the point to where it's pretty easy now. My cheat days aren't even crazy.)

[bloodchoke]

188.4 ibs. I seriously cannot remember the last time I was under 190. It's a trip to walk by a reflective surface and see my reflection. It looks like me but younger.

[RaginCajun]

Congrats on the new weight!!!!!!!!!!!!!!

Trust me, I know how it feels and striving for that feeling once again!

Keep up the hard work!!!!!!!!!!

[GirlyGymRat]

188.4 ibs. I seriously cannot remember the last time I was under 190. It's a trip to walk by a reflective surface and see my reflection. It looks like me but younger.

Sounds good. Enjoy it!!!! Feels good doesn't it!

[hellomycognomen]

IMO weight is irrelevant. Focus on BF% and what the mirror says.

There are also too many factors that contribute to "weight" fluctuations, so if you dont see the progression you expect don't panic. You should re-evaluate periodically, maybe now would be a good time to asses your progress and numbers. Also keep in mind that as you lose more and more body fat whatever you have left will become increasingly harder to cut.
-Cheers