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Started By
Message
Ready to give up… UPDATE page 3
Posted on 8/5/24 at 4:07 pm
Posted on 8/5/24 at 4:07 pm
I just need to vent here for a moment
I started seeing a nutritionist back in March to try to get my food in sync with my working out. It was a process to try to figure out my deficit, maintenance, and surplus but I think we finally found it after me being in an apparent deficit for months. I even got to where I gained 2 pounds of muscle and was losing fat at the end of June.
Fast forward to the end of June and my nutritionist went on sabbatical for a month. We laid out a solid plan for July. If my weight does this… do this. If my weight does this afterward… do this.
I’m currently doing strength training 4x/week with a linear progressive overload program followed by 20 minutes of a HIIT type workout. I followed my meal plan exactly as laid out. I burn anywhere from 500-700 calories per workout.
When I stepped on the InBody on Saturday, it said I lost a pound of muscle and gained 4 pounds of fat in July. My nutritionist is stumped. My trainer is stumped. He asked 2 other trainers he knows (one of which is a body builder) and they are both stumped.
Either MyFitnessPal is lying about the food I’ve entered or her machine wasn’t calibrated or my body just wants me to eat ice cream and be fat and happy.
I honestly want to give up. I took photos before I went and compared them to photos I took in January and I look exactly the same. I don’t know what to do at this point. It seems like it doesn’t matter what I do or eat, my body wants to stay like this forever and ever.
I just needed to vent. Thanks for reading.
I started seeing a nutritionist back in March to try to get my food in sync with my working out. It was a process to try to figure out my deficit, maintenance, and surplus but I think we finally found it after me being in an apparent deficit for months. I even got to where I gained 2 pounds of muscle and was losing fat at the end of June.
Fast forward to the end of June and my nutritionist went on sabbatical for a month. We laid out a solid plan for July. If my weight does this… do this. If my weight does this afterward… do this.
I’m currently doing strength training 4x/week with a linear progressive overload program followed by 20 minutes of a HIIT type workout. I followed my meal plan exactly as laid out. I burn anywhere from 500-700 calories per workout.
When I stepped on the InBody on Saturday, it said I lost a pound of muscle and gained 4 pounds of fat in July. My nutritionist is stumped. My trainer is stumped. He asked 2 other trainers he knows (one of which is a body builder) and they are both stumped.
Either MyFitnessPal is lying about the food I’ve entered or her machine wasn’t calibrated or my body just wants me to eat ice cream and be fat and happy.
I honestly want to give up. I took photos before I went and compared them to photos I took in January and I look exactly the same. I don’t know what to do at this point. It seems like it doesn’t matter what I do or eat, my body wants to stay like this forever and ever.
I just needed to vent. Thanks for reading.
This post was edited on 8/27/24 at 5:01 pm
15
Posted on 8/5/24 at 4:15 pm to Lesmeez
Just sharing my experience:
When I get overly technical and complicated like that I get burned out and frustrated. That’s a lot of homework and science. It’s not bad, it’s just overwhelming for me.
What are your goals? Body recomp is so damn hard but for sure calls for all of that BS. Why not just add size and lose the fat later, or focus on losing fat and preserving muscle?
Gaining two pounds of muscle in under 1-2 years is hard as shite to do unless you’re brand new so I’m thinking your numbers are off.
Oh.. and don’t you dare give up.
EVER.
EVER.
When I get overly technical and complicated like that I get burned out and frustrated. That’s a lot of homework and science. It’s not bad, it’s just overwhelming for me.
What are your goals? Body recomp is so damn hard but for sure calls for all of that BS. Why not just add size and lose the fat later, or focus on losing fat and preserving muscle?
Gaining two pounds of muscle in under 1-2 years is hard as shite to do unless you’re brand new so I’m thinking your numbers are off.
Oh.. and don’t you dare give up.
EVER.
EVER.
This post was edited on 8/5/24 at 4:16 pm
Posted on 8/5/24 at 4:16 pm to Lesmeez
quote:
I even got to where I gained 2 pounds of muscle and was losing fat at the end of June.
This tells me that you weren’t really in a deficit. It’s VERY difficult to gain muscle while losing fat. Like precise leangains approach over a long period of time.
That said, all body scanners are inaccurate to an extent. You could pay for a DEXA for a little more precision. I wouldn’t rely so much on them. Not to mention, your BMR and NEAT changes with exercise as well. TNF had a good video the other day discussing this. You can go on a 500 calorie deficit and after a few weeks no longer be losing weight without cutting more calories.
What’s your height and weight? You probably know this already, but enter it into a TDEE calculator. Determine how many calories you need to eat to lose a pound a week. Go on a precise protocol for food that consistently, daily hits those calories. Get at least .7g/protein per pound of body weight.
I would focus on weight loss instead of fat loss. Lifting weights will maintain muscle so that you’ll have a semblance of a physique when you hit your target weight.
Then build muscle slowly.
Fat loss is all about calorie deficits. If you’re not losing weight, you’re not in a deficit. Nutritionists often try to optimize diets for social and emotional reasons. Sometimes you need to duck your head for 6 months and embrace how much it fricking sucks. Nutritionists don’t make money if it sucks.
Posted on 8/5/24 at 4:29 pm to pwejr88
Goals are (were?) to gain muscle. I’m 5’3” and started around 122ish. I’m now up to 133 as of Saturday. Ideally I was focusing on gaining muscle, not necessarily losing fat/weight. I think the logic was gain weight/muscle and then do a cut to lean out and “look fit”.
We knocked my macros back down to what they were when I gained muscle so we shall see what happens.
I’ve thought about getting a DEXA scan just to see what it says. InBody scans seem to fluctuate based on water, inflammation, bladder, cycles, etc…
I take these scans with a grain of salt because of that but seeing a 4 pound gain in fat over a month has me reeling. There’s no way I was eating an additional 3500 calories a week to justify that.
Nah…. I won’t give up. I just want to eat a gallon of ice cream and then restart. ????
We knocked my macros back down to what they were when I gained muscle so we shall see what happens.
I’ve thought about getting a DEXA scan just to see what it says. InBody scans seem to fluctuate based on water, inflammation, bladder, cycles, etc…
I take these scans with a grain of salt because of that but seeing a 4 pound gain in fat over a month has me reeling. There’s no way I was eating an additional 3500 calories a week to justify that.
Nah…. I won’t give up. I just want to eat a gallon of ice cream and then restart. ????
Posted on 8/5/24 at 5:05 pm to Lesmeez
quote:
I’m 5’3” and started around 122ish. I’m now up to 133 as of Saturday. Ideally I was focusing on gaining muscle, not necessarily losing fat/weight. I think the logic was gain weight/muscle and then do a cut to lean out and “look fit”.
Yeah that’s a totally different profile than I was expecting.
Again, it’s really difficult to leangain. You can try but fat gain is probably going to happen. It’s why so many bulk/cut.
I wouldn’t get too concerned about it unless you’re wanting to be a bodybuilder. Just be athletic and fit and ear as healthy as you can. If you notice physical signs of fat that bother you, cut. If not, just enjoy life. You probably look amazing at 5’3 133 and working out all the time.
Posted on 8/5/24 at 5:14 pm to Lesmeez
Probable scenario: the inbody scan you had done before this last one showed you being erroneously lean by a few pounds of fat, and the last inbody scan you did on this past Saturday had you erroneously a few pounds of fat on the high side, and there's a 4lb fat gain, but you already knew it's not right, so don't let it get in your head. Don't give up, I'm sure dozens of other posters can relate to how you feel. I know I do. We got your back.
If you're building muscle it should be reflected in your performance under the bar. Are you getting stronger?
ETA: I vote to eat the ice cream, and restart a 4 week(maybe 8) maintenance phase to relearn where that maintenance level of caloric intake is and then restart whatever your goals are again.
If you're building muscle it should be reflected in your performance under the bar. Are you getting stronger?
ETA: I vote to eat the ice cream, and restart a 4 week(maybe 8) maintenance phase to relearn where that maintenance level of caloric intake is and then restart whatever your goals are again.
This post was edited on 8/5/24 at 5:18 pm
Posted on 8/5/24 at 5:20 pm to Lesmeez
What type of diet are you on if you don't mind me asking?
Posted on 8/5/24 at 5:24 pm to DrDenim
“ If you're building muscle it should be reflected in your performance under the bar. Are you getting stronger?”
Definitely. I’ve gone from barely squatting the bar to 3x5 of 100lb today. Which makes me question the results on the InBody. How did I lose muscle when I’m able to be lifting progressively heavier?
Hopefully knocking my macros back down to where they were when I (supposedly) gained the muscle will show some sort of progress in the right direction.
I’m just going to start going into the scans with a bit of skepticism in their accuracy.
Definitely. I’ve gone from barely squatting the bar to 3x5 of 100lb today. Which makes me question the results on the InBody. How did I lose muscle when I’m able to be lifting progressively heavier?
Hopefully knocking my macros back down to where they were when I (supposedly) gained the muscle will show some sort of progress in the right direction.
I’m just going to start going into the scans with a bit of skepticism in their accuracy.
Posted on 8/5/24 at 5:25 pm to DarkDrifter
Not really a diet…. More of a nutrition plan. We took it back down this week to…
C = 250-270
F = 55-60
P = 125-130
C = 250-270
F = 55-60
P = 125-130
Posted on 8/5/24 at 5:27 pm to Lesmeez
quote:
Goals are (were?) to gain muscle. I’m 5’3” and started around 122ish. I’m now up to 133 as of Saturday. Ideally I was focusing on gaining muscle, not necessarily losing fat/weight. I think the logic was gain weight/muscle and then do a cut to lean out and “look fit”.
Are you a woman or a 12 year old?
Posted on 8/5/24 at 5:34 pm to Lesmeez
quote:
Not really a diet…. More of a nutrition plan
Okay, What I was getting at is what does your daily food look like.
quote:
C = 250-270
F = 55-60
P = 125-130
Also if the C is for Carbs.. That's your issue without seeing anything else...
This post was edited on 8/5/24 at 5:35 pm
Posted on 8/5/24 at 5:38 pm to Lesmeez
Progress waxes and wanes for various reasons.
If plateaus/setbacks continue, maybe rule in/out some other medical or health issue - make sure your kidneys look good, liver function test, hormones are good, etc.
Also, don't rule out a fast to reset the metabolic clock, so to speak.
I would also verify you're entering the data accurately. Perhaps keep a paper log separately and audit MyFitnessPal.
If plateaus/setbacks continue, maybe rule in/out some other medical or health issue - make sure your kidneys look good, liver function test, hormones are good, etc.
Also, don't rule out a fast to reset the metabolic clock, so to speak.
I would also verify you're entering the data accurately. Perhaps keep a paper log separately and audit MyFitnessPal.
Posted on 8/6/24 at 7:27 am to Lesmeez
quote:
I just need to vent here for a moment
I started seeing a nutritionist back in March to try to get my food in sync with my working out. It was a process to try to figure out my deficit, maintenance, and surplus but I think we finally found it after me being in an apparent deficit for months. I even got to where I gained 2 pounds of muscle and was losing fat at the end of June.
Fast forward to the end of June and my nutritionist went on sabbatical for a month. We laid out a solid plan for July. If my weight does this… do this. If my weight does this afterward… do this.
I’m currently doing strength training 4x/week with a linear progressive overload program followed by 20 minutes of a HIIT type workout. I followed my meal plan exactly as laid out. I burn anywhere from 500-700 calories per workout.
When I stepped on the InBody on Saturday, it said I lost a pound of muscle and gained 4 pounds of fat in July. My nutritionist is stumped. My trainer is stumped. He asked 2 other trainers he knows (one of which is a body builder) and they are both stumped.
Either MyFitnessPal is lying about the food I’ve entered or her machine wasn’t calibrated or my body just wants me to eat ice cream and be fat and happy.
I honestly want to give up. I took photos before I went and compared them to photos I took in January and I look exactly the same. I don’t know what to do at this point. It seems like it doesn’t matter what I do or eat, my body wants to stay like this forever and ever.
I just needed to vent. Thanks for reading.
post your inbody scan and macros please and i can help. dont give up. also when did you take the inbody? was it first thing in the morning after pissing and having zero intake including zero water? if not the inbody numbers are useless.
1) post inbody and macros and i can lay you out something. prolly need way way more protein. Nutritionists are usually terrible with this shite.
2) are you weighing everything out?
3) what LP program are you running? can you lay it out for me?
4) lets cut that hiit workout to 10-12 min and lets make it one of the greyskull viking conditioning workouts or one of the older crossfit football workouts.
anything else you think i may need let me know.
Posted on 8/6/24 at 7:40 am to Lesmeez
quote:
Not really a diet…. More of a nutrition plan. We took it back down this week to…
C = 250-270
F = 55-60
P = 125-130
quote:
Goals are (were?) to gain muscle. I’m 5’3” and started around 122ish. I’m now up to 133 as of Saturday. Ideally I was focusing on gaining muscle, not necessarily losing fat/weight. I think the logic was gain weight/muscle and then do a cut to lean out and “look fit”.
We knocked my macros back down to what they were when I gained muscle so we shall see what happens.
I’ve thought about getting a DEXA scan just to see what it says. InBody scans seem to fluctuate based on water, inflammation, bladder, cycles, etc…
I take these scans with a grain of salt because of that but seeing a 4 pound gain in fat over a month has me reeling. There’s no way I was eating an additional 3500 calories a week to justify that.
Nah…. I won’t give up. I just want to eat a gallon of ice cream and then restart. ????
quote:
“ If you're building muscle it should be reflected in your performance under the bar. Are you getting stronger?”
Definitely. I’ve gone from barely squatting the bar to 3x5 of 100lb today. Which makes me question the results on the InBody. How did I lose muscle when I’m able to be lifting progressively heavier?
Hopefully knocking my macros back down to where they were when I (supposedly) gained the muscle will show some sort of progress in the right direction.
I’m just going to start going into the scans with a bit of skepticism in their accuracy.
ok this answered a lot of my questions, I am assuming you are a female
1) thats over 2k calories....you are not in a deficit and you are not burning 700 calories in a workout nor would you add them back in anyways
2) if you got stronger, you didnt lose muscle
3) your maintenance calories are around 1500. your size predicates that
4) because of your size you need more protein % wise than most and need to have protein set to about 150g.
5) your carbs are double what they should be
6) lay out your program for me please
here is maintenance calories
here would be fatloss
Posted on 8/6/24 at 7:46 am to Lesmeez
quote:
I burn anywhere from 500-700 calories per workout
Probably not the only issue, but am I the only one that thinks this is a pretty high estimate...especially at ~130lbs?
Posted on 8/6/24 at 8:09 am to h0bnail
quote:
Probably not the only issue, but am I the only one that thinks this is a pretty high estimate...especially at ~130lbs?
yea laughable high and why would we add that back in?
her calories are crazy high for her height and weight, no way that or the maintenance calories are accurate.
not surprised. most nutritionists suck arse at this type of stuff unless its a certified sports nutritionist with experience working transformations.
Posted on 8/6/24 at 9:41 am to Lesmeez
Didn’t read every response but really want to drive home the fact that you are in no way burning 500-700 calories a workout. You aren’t even close to that. You are not in a deficit.
A scale gives you the ONLY reliable feedback to being in a deficit. Every calorie expenditure app, wearable, etc is a terrible estimate. There was a study showing most are 40-60% off or something wild. Scans are just unnecessary too honestly. If the scale is going down, up, or stagnant is the perfect instrument to determine deficit. Just recreate the exact situation in which you weigh yourself every day and avg the week or take the mean of all 7 days over time. Do not get overly concerned with day to day
A scale gives you the ONLY reliable feedback to being in a deficit. Every calorie expenditure app, wearable, etc is a terrible estimate. There was a study showing most are 40-60% off or something wild. Scans are just unnecessary too honestly. If the scale is going down, up, or stagnant is the perfect instrument to determine deficit. Just recreate the exact situation in which you weigh yourself every day and avg the week or take the mean of all 7 days over time. Do not get overly concerned with day to day
This post was edited on 8/6/24 at 9:59 am
Posted on 8/6/24 at 10:16 am to h0bnail
quote:
Probably not the only issue, but am I the only one that thinks this is a pretty high estimate...especially at ~130lbs?
No, that 20 min HIIT (stop doing that by the way it's unnecessary) at their size is only going to burn 250 calories max.. coupled with the weight training maybe 400 total burned on a really intense day..
I'll still stand behind the carbs are the issue.. No need to over complicate shite.. cut you carb intake to 20g max per day increase the fat and protein and that 4lbs of fat gain mentioned will come off.
Posted on 8/6/24 at 10:21 am to DarkDrifter
quote:
No, that 20 min HIIT (stop doing that by the way it's unnecessary) at their size is only going to burn 250 calories max.. coupled with the weight training maybe 400 total burned on a really intense day..
I'll still stand behind the carbs are the issue.. No need to over complicate shite.. cut you carb intake to 20g max per day increase the fat and protein and that 4lbs of fat gain mentioned will come off.
that would only work if she didnt add calories. I agree its way too many carbs but there is nothing special about cutting carbs. its just a way to control calories.
Posted on 8/6/24 at 10:38 am to lsu777
quote:You have a link to that calculator?
lsu777
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