Reality check on weekly lbs loss

[Romedoggy]

How many lbs. can you safely take off per week w/out losing valuable lean muscle? I want to set realistic weekly goals.
Thanks for the input!:weightlift2:

[Meechel]

1-2lbs a week is idea from what I read but I am not the expert here :lol3:

[Anca]

:yeahthat: For me though, weight loss has never been "linear". It's always been "in spurts". 3 lbs this week, nothing next week, 1 lb the following week, 1 lb the next etc. BUT- by the end of 20 weeks of contest prep last year I lost exactly 20 lbs.

[Erik]

:yeahthat: For me though, weight loss has never been "linear". It's always been "in spurts". 3 lbs this week, nothing next week, 1 lb the following week, 1 lb the next etc. BUT- by the end of 20 weeks of contest prep last year I lost exactly 20 lbs.

I think this is quite normal actually.

Fat loss is not a linear phenomenon.

[Erik]

And the higher your bodyfat the faster you drop bodyfat. As you get leaner and leaner it one, happens slower, and two, takes more work from you.

Going from 'fat' to 'relatively lean' is one thing. Going to from lean to very lean is a whole different ball game.

[Ali]

And the higher your bodyfat the faster you drop bodyfat. As you get leaner and leaner it one, happens slower, and two, takes more work from you.

Going from 'fat' to 'relatively lean' is one thing. Going to from lean to very lean is a whole different ball game.

:yeahthat:

Mine is never linear, but averages a pound a week or less.

Right now...I can barely lose a pound a week. I'm pretty lean...and small.

I have to look for body changes mostly...can I feel fat here...can I see this vein...stuff like that.

[Ali]

Also, if you are starting a new program, are new to lifting, or coming off a break, your scale might show NOTHING. You could be gaining muscle and losing fat at the same time...but you'll look better. :thumb:

[Noel Clark]

:yeahthat:

Mine is never linear, but averages a pound a week or less.

Right now...I can barely lose a pound a week. I'm pretty lean...and small.
I have to look for body changes mostly...can I feel fat here...can I see this vein...stuff like that.

:dry:

bragger



:jk:

[Blondell]

:yeahthat: For me though, weight loss has never been "linear". It's always been "in spurts". 3 lbs this week, nothing next week, 1 lb the following week, 1 lb the next etc. BUT- by the end of 20 weeks of contest prep last year I lost exactly 20 lbs.

Same here. I don't make weekly weight drop goals, most times. I try to have weekly measurement drops instead.

[soontobefit]

:yeahthat: For me though, weight loss has never been "linear". It's always been "in spurts". 3 lbs this week, nothing next week, 1 lb the following week, 1 lb the next etc. BUT- by the end of 20 weeks of contest prep last year I lost exactly 20 lbs.
:yeahthat:

[Ali]

:dry:

bragger



:jk:

What part? The lean part? That's relative. Not 'our' kind of lean, but relative to the population.

[Romedoggy]

Thunder, you said the higher BF, the faster you drop BF. I think (again, if I measured right that I'm at 22% BF). From what I've read I'm definitly on the higher side for my height/weight etc..
So..having said that I would be more likley to see the weight drop than say Ali where you can see here 12 pack abs because she's so lean (can I just get a 2 pack?:()

So how would you guys stay motivated when you can't see the weight come off? You see youself everyday, so can you really notice the little changes?I like what Blondell is doing, but do you take pictures?

[Erik]

Thunder, you said the higher BF, the faster you drop BF. I think (again, if I measured right that I'm at 22% BF). From what I've read I'm definitly on the higher side for my height/weight etc..

22 is not high.



So..having said that I would be more likley to see the weight drop than say Ali where you can see here 12 pack abs because she's so lean (can I just get a 2 pack?:()


In comparison to Ali? Yes?

I don't believe Ali can drop even 1 lb of fat per week right now.



So how would you guys stay motivated when you can't see the weight come off? You see youself everyday, so can you really notice the little changes?I like what Blondell is doing, but do you take pictures?

It's not just about bodyweight. Measurements, comments from others, how your clothes fit, etc.

Plus, even though someone like Ali might not see the same scale changes that someone else with a much higher body fat will see, she'll NOTICE her fat loss more than the higher body fat person would.

For example,

Say you've got two people both with a LBM of 110 lbs. One weighs 200lbs and the other ways 120lbs.

When the 200-lber drops 5 lbs, she probably won't see any of the loss in how she looks, the mirror, etc.

When the 120-lber drops 5 lbs of fat, it will be an incredible difference and will be very, very obvious. Why? Because that 5lbs represents a greater percentage of the total fat she has on her body.

[Romedoggy]

So once again what I've read is WRONG! Most of the BF charts show my BF % as borderline obese as compared to my height and weight.

What would you consider 22% average?

[Ana]

So once again what I've read is WRONG! Most of the BF charts show my BF % as borderline obese as compared to my height and weight.

What would you consider 22% average?

You hardly look obese in your avi, or even fat for that matter

[Ali]

So how would you guys stay motivated when you can't see the weight come off? You see youself everyday, so can you really notice the little changes?I like what Blondell is doing, but do you take pictures?

The mirror for me. Yes, I can notice the changes. But I've done this before, so I know my body very well...what I can see when I am XX lean. There is an area that I feel around my belly button that I give a tap every morning (i'm serious). I can tell when that is going down...and when there is nothing there. There are also certain veins that show at a certain point. Jeans get looser, etc.

Also...you know my abs don't look like they do in my avatars all the time? That's contest time. I still have abs, but they are not all veiny and carved out of stone right now.

[Romedoggy]

Well...I guess that will just have to be one of my longer term goals (the tapping on my belly system I mean :))

I'd just like to see mine. Mine are covered in post baby wobbly bits. VERY sexy! :(

[Noel Clark]

What part? The lean part? That's relative. Not 'our' kind of lean, but relative to the population.

It was a joke homo.:rolleyes:

[Noel Clark]

So once again what I've read is WRONG! Most of the BF charts show my BF % as borderline obese as compared to my height and weight.

What would you consider 22% average?

I am obese by those stupid charts almost all the time due to my weight. And remember you measuring your BF isn't completely accurate. Use that as a guide to recheck yourself as you diet down. I believe ali uses calipers and just uses the number in each spot as another tool to see change. (correct me if I am wrong Ali).

[Erik]

I am obese by those stupid charts almost all the time due to my weight. And remember you measuring your BF isn't completely accurate. Use that as a guide to recheck yourself as you diet down. I believe ali uses calipers and just uses the number in each spot as another tool to see change. (correct me if I am wrong Ali).

I think I am considered morbidly obese. :lifter:

[Noel Clark]

I think I am considered morbidly obese. :lifter:

What is with those things anyway...those things can scare a women to death :lol:

[Ali]

I believe ali uses calipers and just uses the number in each spot as another tool to see change. (correct me if I am wrong Ali).

Yep...I can see if it is going down. It usually goes down just like it's supposed to. Just use the SAME spot. I have markers on my body that I use...freckles. LOL

It's also neat to see the total number. I don't think it's THAT far off, either, FWIW. Oh, also...you can see where you are holding the fat...as if you can't tell. But when I'm lean my upper body numbers are zero in some places...and in the teens on my thighs. :lol: Very good picture of what is really going on as far as regional fat. :dry:

[Romedoggy]

Well...if you guys are considered fat, than the system is definitely flawed. Damn it! That actually makes me mad. I mean seriously...how are people supposed to sort through the CRAP to get to the right information?

O.k...I'm done. Whew! That felt good though.

[Noel Clark]

Yep...I can see if it is going down. It usually goes down just like it's supposed to. Just use the SAME spot. I have markers on my body that I use...freckles. LOL

It's also neat to see the total number. I don't think it's THAT far off, either, FWIW.

maybe not for you but I have seen ppl do it to themselves....:sad: WAY OFF

[Romedoggy]

FWIW?

[Ali]

What is with those things anyway...those things can scare a women to death :lol:

They are homo charts.

[Erik]

FWIW?

For what it's worth

[Ali]

maybe not for you but I have seen ppl do it to themselves....:sad: WAY OFF

:lol: Oh.

Seems like at contest time mine were showing around 11% :shrug: Who knows.

Rome: FWIW = for what it's worth.

Man, you don't spend much time on a computer, do you? :lol:

:laughatyou:

:wink:

[Noel Clark]

They are homo charts.

:funny:

[Ali]

maybe not for you but I have seen ppl do it to themselves....:sad: WAY OFF

Maybe they are just pinching skin...and not the whole glob of fat. :yucky:

[Cass]

They are homo charts.

:yeahthat:

[Romedoggy]

No...I'm the remedial blogger :(

[Ali]

No...I'm the remedial blogger :(

:hug:

[Romedoggy]

Thanks I needed that...OUCH...your abs just cut me :)

[Meechel]

So once again what I've read is WRONG! Most of the BF charts show my BF % as borderline obese as compared to my height and weight.

What would you consider 22% average?

tom venuto compares 18% bf to female tennis players.

25 I think is "average" so I would say 22 isn't bad or anything but I am also sure you want to be a lot better then average :p

[Meechel]

22 is not high.



In comparison to Ali? Yes?

I don't believe Ali can drop even 1 lb of fat per week right now.



It's not just about bodyweight. Measurements, comments from others, how your clothes fit, etc.

Plus, even though someone like Ali might not see the same scale changes that someone else with a much higher body fat will see, she'll NOTICE her fat loss more than the higher body fat person would.

For example,

Say you've got two people both with a LBM of 110 lbs. One weighs 200lbs and the other ways 120lbs.

When the 200-lber drops 5 lbs, she probably won't see any of the loss in how she looks, the mirror, etc.

When the 120-lber drops 5 lbs of fat, it will be an incredible difference and will be very, very obvious. Why? Because that 5lbs represents a greater percentage of the total fat she has on her body.

This is so true and I don't notice much change with 5lbs (it has taken 25lbs and alot of inches for me to really kick in hey this is working!)

[Romedoggy]

Funny that you bring up Tom Venuto. I have his e-book. Do you like his style? He's pretty sciency (sp?) like Erik.

[Meechel]

Funny that you bring up Tom Venuto. I have his e-book. Do you like his style? He's pretty sciency (sp?) like Erik.

Yep he is....I do like his style but the one difference is macros %.

He has solid information I feel and his book tries to stress goal setting FIRST which I feel is super important.

(p.s. and that is one of the first questions Erik asked me :shades:)

[Inatic]

Yep he is....I do like his style but the one difference is macros %.

He has solid information I feel and his book tries to stress goal setting FIRST which I feel is super important.

(p.s. and that is one of the first questions Erik asked me :shades:)

He also recommends way to much cardio! i did his plan too for a while too.

As lean as i got, i never say a 6pack either.. Scale changes for me arent very fast either. Pictures and the tape measure were. It took a DEXA test to shock me into understanding just how lean i did get.

[Romedoggy]

Yep! I know what you mean on the cardio. I felt like I was running my a$$ of, and still I look the same. I lost a little weight, but my body didn't change. His book is mostly nutrition, so I didn't get good info an a weight workout other than the traditional blah...blah...blah

Stargrabber...did you mean his first question was what's your goal?

[Romedoggy]

DEXA test? What's that?

Can I tell you how many acronyms I have learned being on this site?

[Cass]

DEXA test? What's that?

Can I tell you how many acronyms I have learned being on this site?

http://www.google.com/

:)

[Meechel]

Yep! I know what you mean on the cardio. I felt like I was running my a$$ of, and still I look the same. I lost a little weight, but my body didn't change. His book is mostly nutrition, so I didn't get good info an a weight workout other than the traditional blah...blah...blah

Stargrabber...did you mean his first question was what's your goal?

:nod:

[Romedoggy]

Hi Inatic,
I just looked this test up, and I don't get it. It looks like it's a bone density test. How did that help?
Sorry...I'm a little lost on this one :)

[Inatic]

Hi Inatic,
I just looked this test up, and I don't get it. It looks like it's a bone density test. How did that help?
Sorry...I'm a little lost on this one :)

http://exercise.about.com/cs/weightloss/a/bodyfat.htm

DEXA (dual energy X-ray absorptiometry)

This test is used to measure bone density, but it also measures body fat percentage as well as where most of your fat is (as if you didn't know). The facts about DEXA:

DEXA uses a whole body scanner and two different low-dose x-rays to read bone mass and soft tissue mass.
It takes about 10-20 minutes to do a body scan
It provides a high degree of precision with a 2-3 % margin of error.
This is considered a gold standard for measuring body fat and bone density
It's painless
Check with your doctor to see if this is right for you and call your insurance company as they may cover it. The cost is usually about $100.

[Noel Clark]

Hi Inatic,
I just looked this test up, and I don't get it. It looks like it's a bone density test. How did that help?
Sorry...I'm a little lost on this one :)

you can ask for your bodyfat levels as well as the bone density.

[Romedoggy]

Sweet. I didn't get that info from the site I was on. Thanks. I think my buddy in SC is looking for a test like this :)

[Ali]

Sweet. I didn't get that info from the site I was on. Thanks. I think my buddy in SC is looking for a test like this :)

Make sure you ask if the place doing your DEXA can check for bodyfat %, b/c not all of them can. I've had one, and they couldn't see body fat...just bones.

[Erik]

Make sure you ask if the place doing your DEXA can check for bodyfat %, b/c not all of them can. I've had one, and they couldn't see body fat...just bones.

:uhuh: And it was a DEXA?

DEXA is a three-compartment model that quantifies fat, lean tissue, and bone mass. You also can get regional as well as overall values.

[Noel Clark]

:uhuh: And it was a DEXA?

DEXA is a three-compartment model that quantifies fat, lean tissue, and bone mass. You also can get regional as well as overall values.

:yeahthat:

A lot of times they do not check for bodyfat...you have to request it.

[Inatic]

:yeahthat:

A lot of times they do not check for bodyfat...you have to request it.

:yeahthat:
I had to request it or they wouldnt have done it.

[Romedoggy]

I just meansured my weekly stats and my BF is the same 22%, but I gained 2 lbs.. The funny thing is all my measurement went down about an inch (roughly). Do you think it's water weight? I can't imagine gaining muscle that quickly...

[Erik]

I just meansured my weekly stats and my BF is the same 22%, but I gained 2 lbs.. The funny thing is all my measurement went down about an inch (roughly). Do you think it's water weight? I can't imagine gaining muscle that quickly...

If your measurements went down, you likely lost bodyfat (in terms of absolute quantities, or pounds of fat). If your weight went up, you've added something to counter balance the weight of the lost fat. That is either some water (there are day-to-day fluctuations in water balance) and/or some muscle.

If that's the case, your bodyfat PERCENTAGE would actually drop.

And this is exactly why we don't put too much stock in the validity of bodyfat test results.

[BigDog]

So, here's a question. Are there "markers" to estimate bodyfat percentage? By this I mean, say you can see some vascularity and some abdominal definition, etc. I know everyone distributes fat differently but could this give you a rough estimate?