Elusive bodyfat loss
After two and a half months of significantly stepped up and regular weight lifting (several times per week average) and regular aerobic activity (swimming, biking, elliptical, and a little running four times a week or more) I have gained four pounds and .8% in bodyfat. That translates to a gain of about 1.8 pounds of muscle and 2.2 pounds of fat. Of course, my scale’s measurement of bodyfat percentage could be off, but even if it’s off a little it’s clear that despite significant strength gains I’ve gained very little muscle and have added a couple of pounds of fat.
I know I haven’t eaten as well as I should have, so it’s not that surprising, but I’m surprised not to have gained a little more muscle, and I’m mildly surprised that the bodyfat percentage has actually gone up. Obviously, I’m eating as though I’m in a mild bulking phase, when my original goal was to lose just a bit over this period while trying to gain some strength.
The lesson I get from this is that I will not decrease my bodyfat percentage without concentrating on my diet and without losing overall weight. I will not be able to do that and simultaneously add muscle bulk. Since my goals at this point are, in descending order, (1) preparing for the triathlon, (2) losing fat, especially around my middle, (3) increasing muscular definition and leanness, and, (4) adding muscle, and since I’m only four and a half months from the triathlon, my fitness program emphasis needs to shift. I’m going to push hard to reach my bench press goal (the last lifting goal left) before the end of February, and then my focus will be on triathlon prep and diet. I will continue strength training, but with an emphasis on functional strength rather than adding muscle. With careful diet and stepped up aerobic activity I’m confident I can reduce the bodyfat percentage once and for all. If the different parts of my fitness program aren’t in sync I think I’ll feel like I’m running in place.
I hope to get to the pool today or tomorrow. I plan to do a 500 yard time trial at an estimated race pace to track my current fitness level. Before next week I need to assess where I am and draw up a more formal plan for preparing for the June triathlon.
January 31, 2008 at 9:03 am
I feel your pain BRO! I have been trying to do just that and It has been a slow fight…. but slow progress is better than no progress…..
I have been changing what I do… somethings seem to work better than other for me..
KEEP the FAITH UP…. I know I remind myself it isnt Always a destination but the journey that makes you strong.
KEEP ON TRUCKN!!!!!!
January 31, 2008 at 9:41 am
I think your analysis is dead on. Diet is the most elusive piece of the puzzle. You’re still making progress. Good luck knocking off that last lifting goal.
February 3, 2008 at 12:10 pm
It definitely seems you have the knowledge to put systems in place for your goals… very well-thought out and written out! Can’t wait to read about the progression