Confused by the image below? I don’t blame you, it’s a little crazy looking; but scroll down and read the information below the image. You’ll be happy you did.
These printouts are from my personal body scan that I do at a local nutrition shop. I’ve been doing these scans since January 10, 2015 at the same location, using the same machine.
On November 12, 2016 (the left image), I discovered that my calorie counting alone was no longer working because I lost 3 pounds of muscle and gained 3% body fat since my previous scan on October 25, 2016. Please Note: Calorie counting is a GREAT way to lose weight and it worked for me for a very long time.
At the discovery of the fat gain and muscle loss, I decided that it was time to start counting my macros (protein, carbs, fat). I have avoided macro counting for a while for two very good reasons…
- I was progressing fine with calorie counting alone, losing fat and gaining/maintaining muscle.
- I know how tedious macro counting can be and if I didn’t have to, I wasn’t going to. Because sanity matters people. 😉
I calculated my macros for my protein, carbs and fat and since implementing this new lifestyle change a little over a week ago, I have done pretty good at hitting those numbers. Not perfect, but good.
The printout on the right is from today, December 1, 2016. There is less than 3 weeks between the two images and check out those numbers!!
From November 12, 2016 to December 1, 2016 I gained 2.2 pounds (that doesn’t matter and I’ll explain why below*), BUT my body fat percentage went DOWN from 25.2% to 22.1% and my muscle went UP from 74.5 pounds of muscle to 79.6 pounds of muscle.
In less than 3 weeks I put on 5.1 pounds of muscle and dropped my body fat a little over 3%.
*Let’s talk Body Composition. The number on the scale doesn’t tell me how much fat or muscle I have or even how heavy my bones are and how much my organs and blood weighs. And in addition to that, it also doesn’t tell me how hard I work in the gym, how smart I am or what my worth is on this planet. DON’T GIVE THE SCALE SO MUCH POWER! Because I gained muscle and lost fat, my body composition has improved and physically I will appear leaner because although muscle weighs more than fat, it takes up less space. So that increase in the scale doesn’t bother me one bit!
When figuring out what my macros should be, I ended up with an additional 600 calories a day that I could eat. I don’t know anyone who’s on a fitness journey who would hate to hear the words, “Eat More Calories”. I’m sure those words may be scary but it works! And the proof is in the paperwork.
I knew immediately what changes needed to be made in order to correct my muscle loss and fat gain but you may not know what to do. If you’re frustrated and struggling, if you’re hungry and on the verge of quitting all together – DON’T! I can help you. And me helping you doesn’t mean that you have to start counting macros and buy a food scale. Me helping you may just mean that you need an adjustment to your caloric intake.
Let’s fuel your body with the nutrients it needs and with exercising and patience, you’ll be on your way!