Scale at a standstill

N

nol3afclover

New member
Ok,

So I've been doing a pretty vigorous workout program for about 3-4 weeks now which is shown below:

Mondays: Chest, Back, Shoulders, Biceps, Triceps

Tuesday: Mix of run and speedwalk for 3.45 miles

Wednesday: Quads, Hamstrings, Calves, Abs

Thursdays: Mix of run and speedwalk for 3.45 miles

Friday: Chest, Back, Shoulders, Biceps, Triceps

Saturday: Mix of run and speedwalk for 3.45 miles

Sunday: Rest (Sometimes I still do the cardio)

I lift approx 1-1.5 hours every session, I do 6 sets for each muscle group (x12,x10,x8,x6,x12,x12) And I increase my weight on every set except for when I hit it back up to x12. These are all performed at home with a bench and dumbbells.

I monitor EVERYTHING I eat....I use the food scale, I count calories, and I'm eating around 1700-1900 every day, and about 150-185g of protein.

I'm 5'9 mesomorph
Currently 202lbs
My bodyfat % is 21 (If I used the calipers correctly)

According to the chart, if I want to end up with 15% bodyfat, then I should weigh in around 188lbs. My problem is that I feel pretty good, I feel tighter, my veins are starting to show in my arms, I fit some clothing that I would have a littel trouble with before but the DAMN scale is still @ 202 after 3 weeks. Now I understand that the mirror is your best friend, and not the scale, but how do I know if it's because I've gained muscle and dropped fat, which would result in the scale not moving, or if it's something I'm doing wrong?? I mean my arms seem more defined and I THINK I look stronger, and the ONLY place I really have fat is my stomach and love handles, so how the heck do I tell the difference in what I'm doing is right or wrong?

Thanks guys.
 
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My vote is for throwing that stupid little irritating piece of machinery out the window!!!

So, you do 6 sets of 12 reps? I would so not have the patience for that.

Thats all I'm going to say. I have a fever and I'm stupid today.
 
Is it possible that you're losing fat but gaining muscle? I suggest comparing measurements instead of scale-obsessing.
 
LandonsBaby said:
My vote is for throwing that stupid little irritating piece of machinery out the window!!!

So, you do 6 sets of 12 reps? I would so not have the patience for that.

Thats all I'm going to say. I have a fever and I'm stupid today.
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No I don't do 6x 12 reps...I do 12 reps, then I add weight, then 10 reps, then more weight, then 8 reps and then I add weight and do 6 reps. Then I drop the weight and go back to 12 reps and then immediately I move onto a different exercise for the same muscle and do 12 reps...So for EACH muscle group I do: 12 reps + 10 reps + 8 reps + 6 reps + 12 reps + 12 reps.
 
I was at a stand still for almost 2 weeks at 173lbs, and today I finally got a good surprise 170! Actually this is one of the main reasons I have decided to do all cardio, to lose fat, and then when my fat % is where I want it to be then I will add the weights into my routine, this way there is no confusion on the fat loss, muscle gain. I am less concerned with weight as I am in actual fat loss. From what you have said, it sounds like you are becoming more defined "fat loss" and more than likely the lack of change on the scale is just as others have said fat loss/muscle gain. Something that has helped me personally is too weight myself once a week instead of daily. Just a thought. Good job, and keep up the good work.:hurray:
 
Cycling101 said:
I was at a stand still for almost 2 weeks at 173lbs, and today I finally got a good surprise 170! Actually this is one of the main reasons I have decided to do all cardio, to lose fat, and then when my fat % is where I want it to be then I will add the weights into my routine, this way there is no confusion on the fat loss, muscle gain. I am less concerned with weight as I am in actual fat loss. From what you have said, it sounds like you are becoming more defined "fat loss" and more than likely the lack of change on the scale is just as others have said fat loss/muscle gain. Something that has helped me personally is too weight myself once a week instead of daily. Just a thought. Good job, and keep up the good work.:hurray:
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Ty

But how do you know that you've only lost fat? I always thought that if you do ALL cardio, you're much more likely to lose alot more muscle ALONG with bone and fat than if you're incorporate weight training with it.
 
Do you know what your body fat percentage was 4 weeks ago - as well as selected measurements... you mentioned clothes fitting with little trouble now so that says you're tightening up...

While a pound of muscle and a pound of fat are still a pound... the muscle takes up less space... so the scale might not have budged but your body probably has...

You might try upping your calories a bit -- closer to your maintenance range for a week or two - then drop them back down and if your weight has plateaued, that usually nudges you off it...
 
Well, in my first attempt to lose fat, I went from 250 down to 205 and plateaued for the longest time..I just started eating normally and idnt track my calories anymore..prolly bout 2months worth....Then I started again..3 or 4 weeks ago...and got down to 202 about 10 days ago...and been there ever since....Is it possible to plateau AGAIN after only 3 lbs???
 
good point! I am hopeful the 1 gram of protein per pound is doing its job, for muscle retention/growth. My visual "mirror" test is showing me quite good results. And I don't think anyone has said you don't gain any muscle from cardio work, my work pants are getting quite snug around my legs. And from my chicken legs there is only 1 way to go and that is to grow, lol
 
Cycling101 said:
good point! I am hopeful the 1 gram of protein per pound is doing its job, for muscle retention/growth. My visual "mirror" test is showing me quite good results. And I don't think anyone has said you don't gain any muscle from cardio work, my work pants are getting quite snug around my legs. And from my chicken legs there is only 1 way to go and that is to grow, lol
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I don't think just EATING protein will promote muscle growth, also don't believe that you will 'grow' muscles by doing cardio. To build muscle you must put strain on them, in order to tear the fibers, which in return gets reparied aided by adequate protein....I THINK!....lol

If theres no muscle tissue to repair, then there's nothing to make stronger or grow.
 
are you being serious? are you playing? being ignorant? 40-50 miles with heavy resistance wouldn't produce muscle hmmmm. So from what I am reading, from doing that my legs would become smaller do explain? Please Mr. Wizard please......
 
Easy boy.
No one was attacking you.
Perhaps he did not realize the extent of your cycling you can not honestly expect someone to know the difference between a ride around the block and '40 to 50 miles with heavy resistance' without it being said now can you?
 
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Cycling101 said:
are you being serious? are you playing? being ignorant? 40-50 miles with heavy resistance wouldn't produce muscle hmmmm. So from what I am reading, from doing that my legs would become smaller do explain? Please Mr. Wizard please......
Click to expand...

Are you having roid rage or are you menstrual?
 
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