Is it possible to lose fat without losing much weight? I have heard the whole, "1-2 lb/week" rule and I want to be able to do that, but if I am getting results without that then I don't want to change. I have stayed at the same weight for the past week (178), but have noticed a significant amount of fat loss. If this sounds ridiculous, I apologize, or my scale stopped working this week. I am very strict with maintaining my diet, using a 3 day split, fasted morning cardio 5 days a week, HIIT twice a week.

Again, if this is not possible, then maybe I'm just going crazy. I want to make sure, because if it is not possible, I might have to cut more calories, as I am eating around 2000 now.

Brian

Yeah, it's possible to add muscle and lose fat with your weight staying almost the same, especially as someone new to lifting.

Thank you for the reply. Is this something I should expect to slow down? I want to know when or if I have to adjust my diet..

Also, don't take this the wrong way - I'm not cocky or anything..but I have lifted in the past..I used to lift 4x a week, take creatine and protein. By "new to lifting" do you mean starting up again? Sorry if that sounds obnoxious!

Brian

Is it possible to lose fat without losing much weight? I have heard the whole, "1-2 lb/week" rule and I want to be able to do that, but if I am getting results without that then I don't want to change. I have stayed at the same weight for the past week (178), but have noticed a significant amount of fat loss. If this sounds ridiculous, I apologize, or my scale stopped working this week. I am very strict with maintaining my diet, using a 3 day split, fasted morning cardio 5 days a week, HIIT twice a week.

Again, if this is not possible, then maybe I'm just going crazy. I want to make sure, because if it is not possible, I might have to cut more calories, as I am eating around 2000 now.

Brian

I feel like I'm in a similar situation. In the first eight weeks of this cut, I went from about 168 lbs to 160. Over the last four weeks, however, I've been fluctuating around 158-162, yet have undoubtedly been losing body fat and/or gaining muscle. I'm keeping cals relatively low, between 1700 and 2300 depending on workouts, but my weight stopped going down. Like you said, I'm happy with how I'm looking, but it confuses me that with cals so low I'm still recomping.

I'm deciding between cutting for 4 more weeks, or doing an 8-12 week bulk starting next month. Let me/us know what you end up doing; it would be helpful to know what other people do in this situation.

I think when he said new to lifting he meant that if you haven't lifted in a while, i.e. you can gain a relatively significant amount of muscle weight quickly (since you'll have been out of shape at first). The fact you've lifted in the past wouldn't really affect that.

It's very possible to be losing fat and gaining muscle which will make little net difference at the start. It will almost certainly slow though as it's very hard to gain muscle on a diet/cut after the initial weeks/months of an exercise program. Sooner or later on a cut/diet your fat losses will be more negative than your muscle weight gains are positive. You should keep going down over a long enough period of time but as above - there are plateaus.

At the end of the day, you say you can see visible fat loss. I think that's a far better guide to be using than scales anyway...



PS: If you're throwing creatine into the mix like you say and just started using it again then you could be adding a substantial amount of water weight to your body which would skew any readings until your body settles down. You might for example lose 2 lb of fat and 1 lb of muscle but then gain 3lb of water from the creatine.

This is not uncommon, but it becomes more uncommon as the individual keeps training. "Newbie gains" is not really meant as a derogatory term, and in fact most phyically fit individuals (sub 15% BF) would LOVE to still be able to do this.

As for personal experiences, I am at ~12-13% BF right now, and have stayed at 195-199 for the last three months. I have noticed a much more pronounced muscle definition and vascularity, but no actual weight loss. Not sure why my BF isn't reflecting it, but I really don't mind as long as it continues.

Nope, creatine has not been used this time around. I am trying to avoid all supplements except for the protein. Hopefully I can get the most out of this newbie gain while I have it :tucool:

here is a picture of me.
4 weeks ago i was 179 lbs. last week when i weighed and took this photo, i was 176lb (closer to 177)

that can tell you what a beginner can do. i think it gets harder as you move on with training.

http://i198.photobucket.com/albums/aa167/stevenj-89145/body-july-21.jpg

Once you get into the diet/workout sweet spot, you can indeed drop bodyfat and gain muscle. Many refer to it as recomposition versus cutting or bulking, meaning a slow process of changing out bf% for quality lean mass.

here is a picture of me.
4 weeks ago i was 179 lbs. last week when i weighed and took this photo, i was 176lb (closer to 177)

that can tell you what a beginner can do. i think it gets harder as you move on with training.

http://i198.photobucket.com/albums/aa167/stevenj-89145/body-july-21.jpg

Whoa that's a pretty good recomp there!

Yeah - that's very good for 4 weeks. I'd stick with what you're doing :)

Certainly possible to hover around the same weight and be putting on a little muscle my weight as been hovering a little bit but I am still cutting fat and gaining a little.

here is a picture of me.
4 weeks ago i was 179 lbs. last week when i weighed and took this photo, i was 176lb (closer to 177)

that can tell you what a beginner can do. i think it gets harder as you move on with training.

http://i198.photobucket.com/albums/aa167/stevenj-89145/body-july-21.jpg

Great results :claplow:

The pics clearly show you're adding muscle and losing fat. Keep going...

thx.
point i was making to the original poster is to answer his question: yes, undoubtably you can lose fat without watching the scale move. and yes, it can be very frustrating.

when i first started i was all excited. the only other time i tried to lose weight was my big initial loss back in 2003 when i went low carb. then i saw the scale move all over the place. from 205 lbs down to 175 in just a few months.

so this time i would look to the scale each five days or so. when it stopped moving i would look back at the pics and just try and keep the faith.

but by the fourth week it become evident that the whole idea of "fat weighs less than dense muscle" was 100% true, and i stopped caring about that scale.

i looked again today just for kicks, and it is still 176lbs. after FIVE WEEKS lol.