Stephen Greer 's dagbok, 03 mar 23

are you going off one of those smart scales?  

Something I experienced during previous (younger) yo-yos, but I have never heard anyone else speak of, was my visceral fat “moving” to subcutaneous fat before leaving my body. Bigger pinches of fat, and the visceral cells temporarily holding water resulting in a gain which would then drop. Stay the course. Gratification will come. 

I use a digital scale to get my weight and use fat calipers to measure three points(chest, stomach, and thigh) to estimate my body fat percentage  

Try measuring your food intake.. if your calorie deficit for example is 1800 four meals a day is 450 calories per meal. Divide your total protein, carbs and fats into that equation and you should be good! Stay consistent tho! 💪🏾 

fat does not "move". Using body caliper is not a good way to get your body fat percentage. If not done correctly and if using a plastic type caliper, it will not yield accurate results. Also, 3 points is not enough to get a more reliable percentage. 7 points should be a minimum but 11 will yield a more accurate result. A Dexa Scan is the gold standard for testing Body fat.  

For figuring out your macros, you MUST first figure out your SET POINT which is how many calories you burn just sleeping not doing anything. Then you add your calorie expenditure for your work type and then your activity level and your training/cardio. Then you will subtract the amount of calories from that number depending on how much weight you want to lose per week, 1lb-2lbs...That will determine your macro intake. If someone is going to divide the macros into their meals for the day then depending on their goal, they should figure their protean at 1gram/lb then add your fats, high if you are reducing carbs to very little and 25% if you are building. Then fill the rest in with carbs(simple,fiberous,complex). I can do all of this for you. Please check out my website @ corfusiontraining.com 

The more carbs that you eat, the more glycogen stored in the muscles, the more water that is pulled into the muscles. Also, eat something high in sodium and you will hold water. So eat a big amount of carbs like pizza which also has a lot of sodium as well and you will hold a lot of water the next two days. It will take 3 days to get back to where you were before eating that pizza. So if you drop your carbs and eat protein and fats like the Adkins diet, then you will lose 5-8 lbs of water in just the first week.