Reply
Results 1 to 7 of 7
  1. #1
    Registered User mcshmurty's Avatar
    Join Date: Feb 2022
    Age: 52
    Posts: 7
    Rep Power: 0
    mcshmurty is on a distinguished road. (+10)
    mcshmurty is offline

    My body composition isn't changing

    Hi there!

    I'm looking for advice please as I am quite uneducated when it comes to fitness and nutrition.

    I'm male, 5'7", 31 yo, currently 76kg (168lbs) and have a belly (hips measure at 104cm). I have been training at the gym since March 2021 where I was using the machines, but then in December I decided to get a PT to show me more and I have been training with him since.

    I train with my PT once per week and I come in the other four days and do my own workouts using machines and free weights. Since training with him my strength has increased a lot. When I first started with him I was benchpressing only 20lbs which was hard, but am now doing 90lbs. He's noticed how strong I have gotten and it's great. My goal is to lose fat and build muscle for a beefy body.

    However, my body composition has not changed at all and I still look absolutely no different to March 2021 when I first joined. I did my measurements on my very first day and they remain the exact same today. I even compared photos from my first day to today and can't see any difference. I am at a loss and have absolutely no idea what I'm doing wrong.

    Since I train nearly every day I can only assume it's my diet that is letting me down?? I have no clue what it is I should be eating and how much, nor do I know where to get a meal plan for my goals.

    Does anyone have any thoughts or tips on what I could be doing wrong? I know it's hard to gauge with little information, sorry for that, but I appreciate any guidance.

    Cheers!
    Reply With Quote

  2. #2
    Moderator SuffolkPunch's Avatar
    Join Date: Jan 2007
    Location: Suffolk, United Kingdom (Great Britain)
    Posts: 54,176
    Rep Power: 1337222
    SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz
    SuffolkPunch is offline
    It could have changed without it being obvious on the surface.

    For example, even if your weight stayed the same, you could have gone from 22% bodyfat to 18% - that would represent muscle gain and fat loss but 18% is still too fat for it to be noticeable.

    I would worry if you haven't gotten stronger beyond the initial 6 weeks after you first started. That would point to a lack of progressive overload even if strength is not your primary goal it should still be a very consistent side effect of gaining muscle.
    Reply With Quote

  3. #3
    Registered User mcshmurty's Avatar
    Join Date: Feb 2022
    Age: 52
    Posts: 7
    Rep Power: 0
    mcshmurty is on a distinguished road. (+10)
    mcshmurty is offline
    A typical Monday - Thursday diet for me includes:

    Breakfast: Greek yoghurt with blueberries, 1/4 cup rolled oats, 1/4 cup mixed nuts & seed, drizzle of honey and cinnamon
    Lunch: Protein shake
    Afternoon snack: Fruit
    Dinner: Baked chicken with steamed vegetables

    Fridays I'll have the yoghurt for breakfast, but lunch might be a sandwich from a cafe, and dinner could be anything!
    Saturdays is usually brunch somewhere, and dinner could be anything.
    Sundays might also be brunch and dinner is usually baked chicken and veggies.
    Reply With Quote

  4. #4
    Registered User mcshmurty's Avatar
    Join Date: Feb 2022
    Age: 52
    Posts: 7
    Rep Power: 0
    mcshmurty is on a distinguished road. (+10)
    mcshmurty is offline
    Originally Posted by SuffolkPunch View Post
    It could have changed without it being obvious on the surface.

    For example, even if your weight stayed the same, you could have gone from 22% bodyfat to 18% - that would represent muscle gain and fat loss but 18% is still too fat for it to be noticeable.

    I would worry if you haven't gotten stronger beyond the initial 6 weeks after you first started. That would point to a lack of progressive overload even if strength is not your primary goal it should still be a very consistent side effect of gaining muscle.
    Thank you for your reply

    Do you think I should continue what I'm doing and adding more weights as I get stronger and the results should eventually start showing?
    Reply With Quote

  5. #5
    Moderator SuffolkPunch's Avatar
    Join Date: Jan 2007
    Location: Suffolk, United Kingdom (Great Britain)
    Posts: 54,176
    Rep Power: 1337222
    SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz
    SuffolkPunch is offline
    Originally Posted by mcshmurty View Post
    Thank you for your reply

    Do you think I should continue what I'm doing and adding more weights as I get stronger and the results should eventually start showing?
    Check your diet using an app like myfitnesspal. You should be getting at least 120g of protein per day from all the food and supplements you are consuming.

    If that checks out, you could certainly carry on doing what you are doing as long as you can consistently make progress. If you can't, something needs to change, either:
    - you need more calories to gain muscle (mass gain focused phase)
    - or you need less calories to focus on fat loss
    - or training in general needs looking at - especially if increasing calorie doesn't work.

    No need to agonise over whether to choose muscle gain or fat loss - you'll need a bit of both in the long run. Despite what some online articles say, you don't really need to get down to a certain BF% level before you can gain mass... plenty of high BF% athletes manage it perfectly well.
    Reply With Quote

  6. #6
    Registered User mcshmurty's Avatar
    Join Date: Feb 2022
    Age: 52
    Posts: 7
    Rep Power: 0
    mcshmurty is on a distinguished road. (+10)
    mcshmurty is offline
    Originally Posted by SuffolkPunch View Post
    Check your diet using an app like myfitnesspal. You should be getting at least 120g of protein per day from all the food and supplements you are consuming.

    If that checks out, you could certainly carry on doing what you are doing as long as you can consistently make progress. If you can't, something needs to change, either:
    - you need more calories to gain muscle (mass gain focused phase)
    - or you need less calories to focus on fat loss
    - or training in general needs looking at - especially if increasing calorie doesn't work.

    No need to agonise over whether to choose muscle gain or fat loss - you'll need a bit of both in the long run. Despite what some online articles say, you don't really need to get down to a certain BF% level before you can gain mass... plenty of high BF% athletes manage it perfectly well.
    Probably a silly question for me to ask, but how do I know if I'm eating more calories that it will go to building muscle mass rather than gaining fat? Is it certain types of food I'd need to eat more calories of for muscle?
    Reply With Quote

  7. #7
    Moderator SuffolkPunch's Avatar
    Join Date: Jan 2007
    Location: Suffolk, United Kingdom (Great Britain)
    Posts: 54,176
    Rep Power: 1337222
    SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz
    SuffolkPunch is offline
    If your training is good enough, your body will even draw calories from your fat reserves to build muscle (called 'recomping') but this process is less efficient compared to eating enough so that your body doesn't have to resort to doing that. In experienced people that inefficiency can mean that you will simply not gain any muscle unless you have a surplus of calories.

    You can't be precise about it, the best advice is the most simple advice - eat the same calorie level every day. Monitor your weight and performance improvements. If you are gaining more than about 2lbs a month, you are eating too much. If you are losing more than about 1% of your bodyweight per week, you are eating too little. Your calorie level can be anywhere between those two points depending on whether fat loss or muscle gain is more important.
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
We support Ukraine and condemn war. Push Russian government to act against war. Be brave, vocal and show your support to Ukraine. Follow the latest news HERE