Am i losing weight or water ???

[purplegirl50]

Am i losing fat or just water fluctuations ??

It is very frustrating because I keep getting same readings almost every day and one day i hit some new low but it is really slow. What’s happening ???

Week1
Recommended by Matt
Macros: 180/55/250
Cardio: 2x (300cal)

15/4
BW: 174.1
Macros: 132/67/ 252

16/4
BW: 173.6
Macros: 118/85/236

17/4
BW: 173.1
Macros: 139/109/218

18/4
BW: 172.6
Macros: 128/85/239

19/4
BW: 173.6
Macros: 134/79/251

20/4
BW: 173.1
Macros: 135/77/284

21/4
BW: 173
Macros: i binged and overate. But i just added calories to next day.

Average BW: 173.3

Workout

Squat: 125x 5 reps
Deadlift: Romanian deadlift : 147 lbs x 5

OHP: 88 lbs x5
Bent Over Row: 125 lbsx5
Bench Press: 158 lbs x5
Cardio: 2x 300 calories
Workouts missed: None

(Lifts are not 1rm just heavy working sets, leave blank for macro and cardio only coaching.)

Workout 3
Rows 40 kgs x 10
Curls : 25 kgs barbell curl

Week2 aim for 10 k daily+ workout.

22/4
BW: 173.8
Macros: 140/60/225

23/4
BW: 173.5
Macros: 118/85/236

24/4
BW: 172.1
Macros: 139/109/218

25/4
BW: 172.6
Macros: 128/85/239

26/4
BW: 172.3
Macros: 134/79/251

27/4
BW: 171.4
Macros: 135/77/284

28/4
BW: 172.4
Macros:

Average BW: 172.5

Workout

Squat: 125x 5 reps
Deadlift: Romanian deadlift : 147 lbs x 5

OHP: 88 lbs x5
Bent Over Row: 125 lbsx5
Bench Press: 158 lbs x5
Cardio: 2x 300 calories
Workouts missed: None

(Lifts are not 1rm just heavy working sets, leave blank for macro and cardio only coaching.)

Workout 3
Rows 40 kgs x 10
Curls : 25 kgs barbell curl

Week3 aim for 10 k daily+ workout.

29/4
BW: 172.
Macros: 140/60/225

30/4 started eating 2000 cals
BW: 172.6
Macros: 140/60/225

1/5

BW: 172.2
Macros: 140/60/225

2/5
BW: 170.8
Macros: 140/60/225

3/5
BW: 171.8
Macros: 140/60/225

4/5.

BW: 171.8
Macros: 140/60/225

5/5
BW: 170.6
Macros: 140/60/225

Average BW: 171.6

 

[daddylopez1963]

@purplegirl50 A good weekly weight loss target is to take your current weight and multiply it by 0.007. Looking at your progress it's not bad but it's also lagging slightly. At your current weight I'd target a loss of 1.2lbs per week, or 4.8lbs per month.

Since you are not losing weight as fast as you would like you should reduce your caloric intake. The fewer calories you eat the faster you'll lose weight.

 

[purplegirl50]

@daddylopez1963 Is it normal to hit a weekly low and then for the rest of the week you get readings higher ? It feels like i am
Not losing fat !

 

[daddylopez1963]

@purplegirl50 Yes, weight fluctuates day to day. Take the average weight of the week.

 

[purplegirl50]

@daddylopez1963 Can I eat 1600 cals. I am 5’8 and 170 lbs. i am lightly active. And lift 3x/ week

 

[daddylopez1963]

@purplegirl50 You can eat however many calories you want, even 0. But if you consume a dramatically low calorie amount then you'll most likely gain back the weight later since you'll return to a high calorie diet. You already mentioned that you binge ate on your current plan, and eating 1600 calories will be even harder than what you're doing now.

 

[katie4469]

@purplegirl50 It looks like you are losing weight. Water weight fluctuations occur on a day to day basis, but if you're seeing changes over the span of weeks to months, that it more likely to be due to actual fat/muscle loss.

If you're not satisfied with your rate of weight loss, then I would suggest further decreasing your calories.

 

[purplegirl50]

@katie4469 I am 5’8 and 170 lbs. is it ok if I eat 1600 calories ??

 

[katie4469]

@purplegirl50 How many calories have you been eating on average, over the past month or so?

 

[purplegirl50]

@katie4469 2200-2000. But weight loss is slow.

 

[daddylopez1963]

@purplegirl50 Drop calories by 100 a week until you're satisfied with the progress you're seeing. Going from 2200 to 1600 overnight is going to be rough.

 

[purplegirl50]

@daddylopez1963 I ate 2000 last week. Will eat 1800-1900 this week

 

[katie4469]

@purplegirl50 I would suggest aiming for 1800-2000 then, and reassess in another 1-2 months.

 

[johnojuan]

@purplegirl50 I would reccomend Mike Israetel's lectures for info on this

Ranges and Durations for Weight Loss

Calories and Macros for Weight Loss