Lost muscles gained body fat , crying for help :)

[Omar123]

Hello bros , long time lurker but I had to make an account to ask for help as I cannot believe what just happened
On 15 December I did composition test and made a training program
On 1 jan I did the test again and I lost 3 BF% and gained 4 lbs muscle
I was super happy with my brutal program and kept doing everything the SAME waiting to lose another 3 BF or maybe 2 and gain some muscle
done the test today I lost 2 lbs of muscle and gained 1.5% fat

I cannot believe it is possible and really questioning everything .. my goals specially , I hope someone has something helpful for me

 

[Evom1]

Hello bros , long time lurker but I had to make an account to ask for help as I cannot believe what just happened
On 15 December I did composition test and made a training program
On 1 jan I did the test again and I lost 3 BF% and gained 4 lbs muscle
I was super happy with my brutal program and kept doing everything the SAME waiting to lose another 3 BF or maybe 2 and gain some muscle
done the test today I lost 2 lbs of muscle and gained 1.5% fat

I cannot believe it is possible and really questioning everything .. my goals specially , I hope someone has something helpful for me

It's because the machine you used is inaccurate. You didn't gain 4lbs of muscle tissue in under 3 weeks

 

[Omar123]

It's because the machine you used is inaccurate. You didn't gain 4lbs of muscle tissue in under 3 weeks

1.4 kg , I’m assuming it could be muscle memory , I’m using the inbody machine but even if it’s inaccurate the problem is not the numbers the problem is doing everything the same and getting negative results after great results , what do you think ? Specially that I feel that my arm shrunk a bit and fat is there , I don’t feel the results are wrong

 

[Evom1]

1.4 kg , I’m assuming it could be muscle memory , I’m using the inbody machine but even if it’s inaccurate the problem is not the numbers the problem is doing everything the same and getting negative results after great results , what do you think ? Specially that I feel that my arm shrunk a bit and fat is there , I don’t feel the results are wrong

If you insist on using that scan, do it every 3 months. Not after a few weeks. And at that high of a body fat percentage there is going to definitely be a margin of error. Where you are right now, I'd only be concerned with seeing the body fat drop, get that down to at least 15%


Age
Weight
Height
Exact daily diet as well as macro break down
Training program
Current cycle

 

[Omar123]

23
107 kg
190 cm
Around 1700 cals 100 carbs 70 protein and unknown fat ( diet not on point I guess , but still I had very positive results so why now negative results )
Training was bench triceps , back biceps , shoulders and arms , legs and repeat , no days off ( I thought it was the ultimate workout then suddenly negative results.. and I was afraid of slightly positive results ..heh )
Have steroids on hand but waiting to drop the fat
Thank you for helping out btw <3

 

[Evom1]

You didn't have positive results and then negative results, only positive results. Body fat and weight reduced both times

You will not build muscle on 1700 cals nor will you build muscle with 70g protein

Get your protein up to 1 gram per pound of body weight also


Training is honestly terrible. Take 2 rest days per week. You're also not laying out exact exercises, reps and sets, how close you take them to failure etc


Might be wise to hire a coach.

 

[Evom1]

Also how do you know your calorie intake if you don't know your fat intake?

50g fat is 450cals

100g fat is 900cals

So it's pretty important to know

 

[Omar123]

Damn I thought my training was great and no days off is enhancing :/ I’m willing to do anything to get results faster

Okay sir I will increase protein for sure

I like when you said I gained positive results both times but I don’t quite get it , inbody 270 says I gained 1.5 bf% not even a slightly positive result

But I guess you mean the device is wrong ?

 

[Leg_locker]

You shouldn't rely on a machine to track you progress. take progression photos, record workouts in the gym set goals to work towards.

Weight-loss is a long process so don't focus on the scale every day or look for a quick fix.

Get and app to track calories
Do more research on nutrition/workout splits
Or hire a good coach

definitely dont touch steroids for a long time you're only 23.they aren't magic like the media makes them seem.you are just at beginning your fitness journey so stay consistent and you'll see results
Good luck!

 

[combover]

Have steroids on hand but waiting to drop the fat

Please stay strong in this. Managing aromatization is tricky and dangerous at higher BF.

 

[Omar123]

Please stay strong in this. Managing aromatization is tricky and dangerous at higher BF.

Thank you , I am but it’s just the fact that I got very positive results then with the same program I got negative results , it’s fucking with my brain

 

[Omar123]

You shouldn't rely on a machine to track you progress. take progression photos, record workouts in the gym set goals to work towards.

Weight-loss is a long process so don't focus on the scale every day or look for a quick fix.

Get and app to track calories
Do more research on nutrition/workout splits
Or hire a good coach

thank you for advice , I hope I see results this time I increased protein and will take a rest day and training chest triceps , back biceps , shoulder abs , legs
Those are the flaws I could find still though idk why wouldn’t a fat person burn more if he hit the gym everyday

 

[Hayes88]

Already great advice above! Do NOT use AAS since you are nowhere near the educated level to start using them, you need to get the basics in and you will praise and thank yourself after, I promise you that. We all want shortcuts, but in this case it would be detrimental for you and your future.

You don´t need to become a pro and know all the in's and out's of everything, just the basics. What you need to eat, why, what it does in the body, as well as a training regime that you can follow. Both of these can be Googled and learnt rather fast to give you a push towards the right direction. Do NOT listen to bro science, learn it the "hard" way - not even hard, like 2 hours of reading if you are clever enough.

Then with knowledge comes results and with results comes motivation and BOOM you are stuck in the fitness life for life. You'll learn as you go, adjust and adapt. No need for coach right now, especially since so many are F useless. Food coach potentially.

You can even ask if someone can be kind enough to give you their program for training and some tips on intake based on estimated TDEE.

You are doing great already, just need a push in the right direction. You will see more results in a month than you have ever before.

 

[Omar123]

Already great advice above! Do NOT use AAS since you are nowhere near the educated level to start using them, you need to get the basics in and you will praise and thank yourself after, I promise you that. We all want shortcuts, but in this case it would be detrimental for you and your future.

You don´t need to become a pro and know all the in's and out's of everything, just the basics. What you need to eat, why, what it does in the body, as well as a training regime that you can follow. Both of these can be Googled and learnt rather fast to give you a push towards the right direction. Do NOT listen to bro science, learn it the "hard" way - not even hard, like 2 hours of reading if you are clever enough.

Then with knowledge comes results and with results comes motivation and BOOM you are stuck in the fitness life for life. You'll learn as you go, adjust and adapt. No need for coach right now, especially since so many are F useless. Food coach potentially.

You can even ask if someone can be kind enough to give you their program for training and some tips on intake based on estimated TDEE.

You are doing great already, just need a push in the right direction. You will see more results in a month than you have ever before.

What you said is very very great really
I did tons of research on steroids and 3 years ago did a test cyp + kickstarter prop cycle with great results and recovery

Over the years I had many coaches and read a lot about fitness and 10 months ago ( right before I cycle .. ) I had a shoulder injury. I’m back to the gym 2 months ago with so many fat

Took everything I know and applied it for 3 weeks and boom 3% fat lost .. then did the same for 2 weeks aaaand 1.5% gained .. and now I’m questioning life. I feel all I can seriously do is try different advices or things I read off Google till I find what works for me consistently?

The fact that im 29% fat and can’t lose em by so much hard work is really funny to me like how the hell will I lose and maintain at 20

 

[Rido]

I love machines to track progress. I am a huge fan of a dexa scan but I know it's chance of error especially on cycle or what appears to be LBM(water).


That being said.


Your bodyfat is too high for the machine to matter at all. Focus on overall weight loss and I highly doubt you would lose muscle if you are that fat(no offense)

 

[Omar123]

I love machines to track progress. I am a huge fan of a dexa scan but I know it's chance of error especially on cycle or what appears to be LBM(water).


That being said.


Your bodyfat is too high for the machine to matter at all. Focus on overall weight loss and I highly doubt you would lose muscle if you are that fat(no offense)

I really agree .. should only be burning fat at this point
I want to ask you from that point of view do you still think I must take a rest day ?? Cause really from all what makes sense I feel a fat person would just burn more if he goes to gym everyday

But anyways I hope you will disagree since I’m trying the day off thing for next 3 weeks

 

[Rido]

I really agree .. should only be burning fat at this point
I want to ask you from that point of view do you still think I must take a rest day ?? Cause really from all what makes sense I feel a fat person would just burn more if he goes to gym everyday

But anyways I hope you will disagree since I’m trying the day off thing for next 3 weeks

Everyone has a different input on this. With proper splits you may not need a rest day unless you need a mental break. I would say if I was as fat as you I would do LISS everyday. I don't know how much free time you have.

I am getting ready to head out for my 16th day in a row.

when I was as fat as you I went on a crash, dropped 30lbs in 3 months on a 50 percent deficit. I used the ECA stack. I was 240 lbs.

I didn't notice strength loss until 20 percent(I was natty)

Crash diets don't work typically unless you have a lifestyle that can sustain it after.. I know how to lift and exercise and went back to my healthy ways and left my overweight lifestyle behind. I never went above 200lbs for many years until the start of COVID.

 

[Evom1]

With proper splits you may not need a rest day unless you need a mental break. I would say if I was as fat as you I would do LISS everyday. I don't know how much free time you have.

My opinion is lift 4-5x per week, low intensity (LISS) cardio daily every day

 

[Omar123]

Everyone has a different input on this. With proper splits you may not need a rest day unless you need a mental break. I would say if I was as fat as you I would do LISS everyday. I don't know how much free time you have.

I am getting ready to head out for my 16th day in a row.

when I was as fat as you I went on a crash, dropped 30lbs in 3 months on a 50 percent deficit. I used the ECA stack. I was 240 lbs.

I didn't notice strength loss until 20 percent(I was natty)

Crash diets don't work typically unless you have a lifestyle that can sustain it after.. I know how to lift and exercise and went back to my healthy ways and left my overweight lifestyle behind. I never went above 200lbs for many years until the start of COVID.

Great input , I do liss everyday and idk should I do it on the rest day too or not .. the only argument in my head is that if I take a day off from cardio also it will enhance the effect of the other cardio days .. don’t know if that’s false or true

I have time and energy for anything but I don’t know really if crash diet will work for me , imma try low carb first

 

[Rido]

My opinion is lift 4-5x per week, low intensity (LISS) cardio daily every day

Yea. I guess when I think. If it's full body then 3x a week max. But if you have a 4 day split could do it everyday. But a newbie probably shouldn't do it everyday