Looking for advice... am I missing something?

[Michael3011]

Hi all,

I've attached my stats for your opinion...
(Might be hard to read below)


Date 02/01/2018 27/03/2018 15/06/2018 27/09/2018 01/01/2019 01/02/2019
Weight (kg) 78.6 80.4 74.4 80.6 84 80.4
BF % 14.22 11.91 9.07 11.9 14 12
Fat (kg) 11.18 9.58 6.75 9.59 11.76 9.65
LMM (kg) 67.42 70.82 67.65 71.01 72.24 70.75

Jan - June 18 - Cut - 2,200 cals
June - Dec 18 - Bulk - 2,800/ 3,200 cals
Jan 19 - Mar 19 - Cut - 2,400 cals

Goals - increase muscle, lose fat.

Averaging 4,500 steps per day (office job), focussed/ intense training 3-4 times per week and eating good, nutritional food and tracking calories meticulously. Always high protein diet. 30 years old.

Here's my overall numbers. What's your take on Lean Muscle Mass changes over the last 12 months?

Feel like I look the same as I did 12 months ago, and the numbers suggest the same?

[CommitmentRulz]

Hi all,

I've attached my stats for your opinion...
(Might be hard to read below)


Date 02/01/2018 27/03/2018 15/06/2018 27/09/2018 01/01/2019 01/02/2019
Weight (kg) 78.6 80.4 74.4 80.6 84 80.4
BF % 14.22 11.91 9.07 11.9 14 12
Fat (kg) 11.18 9.58 6.75 9.59 11.76 9.65
LMM (kg) 67.42 70.82 67.65 71.01 72.24 70.75

Jan - June 18 - Cut - 2,200 cals
June - Dec 18 - Bulk - 2,800/ 3,200 cals
Jan 19 - Mar 19 - Cut - 2,400 cals

Goals - increase muscle, lose fat.

Averaging 4,500 steps per day (office job), focussed/ intense training 3-4 times per week and eating good, nutritional food and tracking calories meticulously. Always high protein diet. 30 years old.

Here's my overall numbers. What's your take on Lean Muscle Mass changes over the last 12 months?

Feel like I look the same as I did 12 months ago, and the numbers suggest the same?

You don't show us pictures, so we can't compare how you look compared to a year ago.

How are you determining your body fat in these readings? Please do not say a BIA device. They are expensive toys and should not be allowed to claim to read body fat. And no, they are not good to determine "relative" gains or losses in body fat because they are RIFE with inaccuracies.

[Michael3011]

You don't show us pictures, so we can't compare how you look compared to a year ago.

How are you determining your body fat in these readings? Please do not say a BIA device. They are expensive toys and should not be allowed to claim to read body fat. And no, they are not good to determine "relative" gains or losses in body fat because they are RIFE with inaccuracies.

I've not attached photos, so I'm not suggesting you'd be able to. I know my composition is very similar.

Body fat is done using calipers, by my trainer. Admittedly, they may vary wildly from the truth, however they do at least show trends.

[jay283]

Not very good at maths but I can see that you are leaner and your muscle mass is higher. what I should say is you've gotten bigger but more fit. But pics would help a lot in really seeing the change.

I can't really tell how big the change is but I'm guessing you maybe went up a size or so? My advice is to keep up the exercises but I'm not sure what your goal figure is as you haven't said.

[Michael3011]

Not very good at maths but I can see that you are leaner and your muscle mass is higher. what I should say is you've gotten bigger but more fit. But pics would help a lot in really seeing the change.

I can't really tell how big the change is but I'm guessing you maybe went up a size or so? My advice is to keep up the exercises but I'm not sure what your goal figure is as you haven't said.

In March 2018 (pre a cut, bulk, 1 month cut not intended to be rushed) I was:

Weight - 80.4kg
BF - 11.91%
Therefore fat =9.58kg
Lean muscle mass = 70.82

And now, I’m virtually the same weight and BF % (and look the same) with...
Lean muscle mass = 70.75

Surely after 12 months busting a gut, using a PT for 12 months and tracking every mouthful of food I should be in a better position? Feels like I’ve put on weight (LMM + fat) then lost it in unison.

[jay283]

In March 2018 (pre a cut, bulk, 1 month cut not intended to be rushed) I was:

Weight - 80.4kg
BF - 11.91%
Therefore fat =9.58kg
Lean muscle mass = 70.82

And now, I’m virtually the same weight and BF % (and look the same) with...
Lean muscle mass = 70.75

Surely after 12 months busting a gut, using a PT for 12 months and tracking every mouthful of food I should be in a better position? Feels like I’ve put on weight (LMM + fat) then lost it in unison.

Hmm I really need pics but you did get bigger and your fat percentage went down so isn't that something to celebrate at least? Your stats do seem confusing to be honest so maybe your trainer can shed more light on them. But I see some improvement, perhaps you need a better way of measuring what's really going on?

Bottom line is do you see an improvement? Do you feel an improvement? Try not to be hard on yourself. Some improvement is better than nothing.

[Michael3011]

Hmm I really need pics but you did get bigger and your fat percentage went down so isn't that something to celebrate at least? Your stats do seem confusing to be honest so maybe your trainer can shed more light on them. But I see some improvement, perhaps you need a better way of measuring what's really going on?

Bottom line is do you see an improvement? Do you feel an improvement? Try not to be hard on yourself. Some improvement is better than nothing.

I got bigger, body fat went down, then in March 2018 - now, my stats are virtually the same. Not sure see any improvement.

Thanks for the reponses.

[jay283]

I got bigger, body fat went down, then in March 2018 - now, my stats are virtually the same. Not sure see any improvement.

Thanks for the reponses.

Hmm I see what you mean, you were expecting a huge difference I assume. To be honest people are different have different metabolism rates and body types eg mesomorph etc.

It would be a good idea to follow the diet and workout plan of someone you admire who got a physique you want eg some actors sometimes go through workouts etc for movie roles. Also my advice is to increase the weights you lift and the exercises you as the body can get too used to them is you do them long enough.

[Michael3011]

Hmm I see what you mean, you were expecting a huge difference I assume. To be honest people are different have different metabolism rates and body types eg mesomorph etc.

It would be a good idea to follow the diet and workout plan of someone you admire who got a physique you want eg some actors sometimes go through workouts etc for movie roles. Also my advice is to increase the weights you lift and the exercises you as the body can get too used to them is you do them long enough.

I bulked, then cut and lifted heavy 3-4 times per week... i expected some difference. Not sure if the cut just buggered it all up.

I'm starting with 5x5 again, progressive, but going to up my calories if I'm not seeing any progress on the weights.

[jay283]

Maybe the bulking and then cutting did affect things. I'm not to experienced in this stuff to be honest. Hopefully what you suggested might work.

[Michael3011]

Anyone else got any advice? I've read the stickies, followed principles and been consistent and patient... but welcome people's opinions/ experience?

[CommitmentRulz]

Post several pics or there's not much more we can suggest/help.

[Michael3011]

Here's a few photos:

Photo 1 - 80.2kg
Photo 2 - 84.1kg
Photo 3 - 80.4kg

Keen to hear people's opinions...

[ElrondHubbard]

OP, you keep mentioning your stats, but don’t mention your lifts. Have you gotten stronger?

BTW, it may be related to that yellow jaundice affecting your face. Hope it’s not too painful.

[Michael3011]

Hahah - wondered how long that would take...

In terms of lifts, bench press increased by 10kg, deadlift and squat have increased about 20-25%.

My bench was 70kg, now 80kg (same as body weight).