So this might be a bit long, pictures will come later. I have been doing the last 6 months with 5-6 hours of training a week. This last month I have had 10-16 hours a week. My muscle mass has definitely changed in terms of that my arms are less chicken wings and are actually solid when tensed, likewise my quads have "beefed up" but my overall body shape remains unchanged as does my weight (from 71kg to 70kg).
Some clarifications here now. I train at Aikido which is my exercise with a relatively hard style, it's medium-intensity but I am consistently out of breath and sweating every session. 1-2 hours a session lately. My diet has not changed from before or after and is not extreme, I have cereal in the mornings at around 8am, usually a sandwich at lunch around 1 (this is new, I started working when I started training, pre-training this was not on the menu). Finally for my main meal it is usually some variation of meat with pasta or potatoes (oiled and baked, not fried) around 5-6pm. Snacking is rare to minimal and mostly I drink water, with the occasional tea w/ milk and sweetners.
I wanted to be able to prove my diet as not an issue on caloric intake. So I've been using MyFitnessPal for the past 3 months to track my meals, typically I overestimate on purpose, my cereal for example is x2 "recommended" servings. I set the goal for rapid weight loss with a 1,200 calorie a day goal. 23.7 BMI, BMR of 1528.5 and TDEE 1981 (with underestimating all of my exercise as "light" and my lifestlye still as sedentary).
So lets see some charts.
Net Calories http://ift.tt/2nkqTmc Calories Consumed http://ift.tt/2nCSOuB Calories Burned http://ift.tt/2nkKimV Exercise Minutes http://ift.tt/2nkAyZO
As you can see, there are some cheat meals in there (roughly once every 2-3 weeks, I try to keep those on 2hr workout days but sometimes I fail). Also as I train at Aikido, MyFitnessPal does not have this logged (it is hard to accurately do so due to different styles), so the input is "Martial Arts".
Now for the pictures, for full disclosure also since starting I had my first ever breakout of the autoimmune condition Psoriasis, so my skin is not as clear as it was (not that it was fantastic before). It has cleared up somewhat but it is visible. In blue is me before starting any exercise, in red is now.
Also I thought as others have mentioned in the past that it could perhaps be a thyroid issue, so I got full bloodwork on that. I haven't had a doctor assess it but based on the reference range and my own searching, it is normal. The results http://ift.tt/2nCLNdc Other health background, I had POTS (Postural Orthostatic Tachycardia Snydrome) when I was younger, but it is more or less asymptomatic now as long as I keep my sodium intake high (salty meals).
My brother is into nutrition and bodybuilding, I showed him the above information (minus the pics). He had a couple theories, one is that muscle mass gain weighed about equal to the fat lost (though that doesn't explain the lack of significant appearance change). Another is holding too much water due to too many carbs and to try going keto for a while to see what happens. Also that my BMR might be low but with the hours I'm putting in I should be in deficit.
So, thoughts? I am not an expert and new to all this, it is pretty upsetting to be putting in as much work as I have been and getting next to nothing out, with summer and beach season coming soon I had been hoping to look much better. Need to get rid of those thunder thighs, that ass and cut the front off that belly! If there's no alternative I will try going keto, but I despair at the thought, I do love my carbs.
Thanks!
Edit: Please avoid controversy or judgement regarding Aikido, it is always looked down upon but I do love it and it is a hell of a lot better than sitting on my ass playing video games for my health. If you think it is too light or not exercise I welcome you to go down to a local Yoshinkan dojo and give it a try :).
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Exercise turnaround but minimal results? posted first on your-t1-blog-url
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