Hey guys, Ive been doing IF (20/4) for a couple weeks now, during the first week, I lost about 5 pounds! But for some reason, for the last week or so my weight has been creeping up, but I seem to be losing fat. I do weight training 4x a week with brisk walks for cardio. For food, I normally eat a protein shake, a couple chicken breasts, some carniferous vegetables, fruit, eggs and a couple glasses of almond milk.
What am I doing wrong, and how can I speed up fatloss?
(17, ~160 pounds looking to lean out)
Don't look at the scale, it's a pretty inaccurate way to measure progress. Look at the mirror and rely on body measurements (fat caliper, waist, hip, chest, thighs).
Also, what you lose in the beginning of a diet is water weight. You can expect to lose about 0.3 to 0.5kg per week in the medium-long term.
Weight training is great for weight loss. The added cardio probably has little or no benefit, and might hinder your progress since it can mess up your recovery from lifting weights while on calorie deficit.
You probably mean cruciferous vegetables ;) I haven't had almond milk, but I'd imagine it's pretty damn calorie dense, like nuts are in general. Do you count your calories and weigh your food? Diet is the most important part in losing fat - you can do everything right at the gym and rest enough, but if your diet is off you won't progress.
Finally, it's not a stall unless it lasts for more than 2-4 weeks.
you are gaining muscle and losing fat. keep doing it. take measurements. this way you can see if you are actually getting bigger, smaller or staying the same. use fat calipers to get your body fat percentage. the number on the scale does not tell you if you are losing fat. it tells you how much you weigh. when i started eating right and weightlifting i lost about 2 clothing sizes and hardly lost a pound. exchanging muscle for fat. if you know whether you are actually losing fat, you can decide whether YOUR diet is working for YOU.
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