OP, how much protein are you eating in grams per day and what do you weigh? If I recall correctly, the consensus opinion of the US association for sports medicine docs suggests between 1.4 and 1.7 grams of protein per kilo of lean body mass for people doing intense resistance training. Note that this is much more that you need if you’re sedentary or just doing moderate cardio.

Also, you should be aware that once you get below a certain level of body fat, there is a constant tension between losing fat and gaining muscle. When I’m losing fat, my lifts tend to stagnate and I generally feel run down. When I’m focused on gaining strength, I can add strength just by upping my calories and I feel more energetic — but I also add some fat. People who have lots of disciple about this are are meticulous about eating only a very small surplus (or are young, male, and using steroids) can gain muscle without adding much fat, but for me as a 55 year old man, gains seem to be 50/50 fat and muscle.

As of Feb 1, I was down 20 lbs on my year long weight loss journey, and I started lifting more weight. My weight inched up 2-3 lbs and it's taken 5 weeks to get it off and start losing again, which is a long time. I assume my body composition has changed. I feel really good so I'm hoping to keep losing again.

Op, how are you eating immediately after your workout? Do you refuel in the way your body needs? I typically have a low calorie, low sugar (not zero sugar) sports drink followed by a meal with fat and protein. If I am faithful to that, I don’t get extreme cravings or feel the need to binge.

Immediate after my workout I eat a protein heavy meal. Double the amount of protein I would typically eat. No carbs, starches etc. Typically chicken and veggies.

Anonymous wrote:

Anonymous wrote:Have you been taking your body measurements to track your progress? Tried using an inBody scale to measure your body fat/muscle?

I cleaned up my diet about 6 weeks ago and weigh myself weekly at home on a regular digital scale and on the inBody at my gym. I weigh exactly the same as I did six weeks ago, but I lost 8 pounds of fat and gained 7 pounds of muscle. My clothes fit completely different.

It's not just your weight, it's your body composition. Don't focus on what the scale says, and don't fast until you end up binging.

No, no you did not. It is nearly impossible to gain 7 lbs of muscle and get real body recomp in in 6 weeks.

Exactly. Even a complete beginner very deconditioned female would be lucky to gain more than 2lbs of muscle a month and it would very unlikely be combined with a simultaneous fat loss.
Those digital scales are worthless for measuring body fat.

How are your clothes fitting, OP? I started lifting a couple years ago and weigh about the same but my clothes fit way better. Is it possible that’s what’s happening for you?

I also like to remind myself that being a little bigger and being a lot stronger feels better than thinner and not as strong. Try to keep the big picture!

If you gain muscle, all other things being equal, you will gain weight. You may be physically smaller at the end, though.

To me this is a no-brainer--I'll take stronger every day of the week.