I'm 31 y/o, 176 cm / 5.9 tall, 5 months on paleo (first 4 months VLC), lost 25 kg / 55 lbs (was 102 kg / 225 lbs) since then, started with functional training twice a week (monday and thursday) a month ago. I just find out that I lost another 3 kg / 6 lbs while my workouts are strictly bodyweight focused on core muscles. Everyone noticed the change, my legs, shoulders and arms grown up, no more mud-like ass, and so on. Yet, the body fat is still 20 % (55 % of body water) and muscle weight went down.
My typical daily diet is following:
- Two blueberry almond flour muffins, cup of white tea
- Vegetable salad with some meat - pork, turkey, chicken and generous amount of olive oil
- Fruit or veggies - banana, apple, kohlrabi
- Pork neck steak with grilled carrot and zucchini
- 4 scrambled eggs, 4 stripes of bacon, handful of tomatoes
- Salmon filet with green beans with mushrooms on generous amount of lard
- Fruit or veggies
- Sauteed chicken breast with balsamic tomatoes
I drink generous amount of water during the day and that's it.
Where, in your opinion, I'm doing the mistake?
EDIT: Typical workout is following:
- 5 minutes on threadmill (fast walk)
- TRX T or Y Pulls (20 reps)
- Plank (5 reps, 15 seconds each)
- TRX Standing Oblique Twist (20 reps)
- Overhead squat w/ Aquabag (20 reps)
- Front / reverse lunge twist with Aquabag (20 reps)
- 5 minutes on threadmill to cool down (walk)
Between each excercise running up and down on set of 10 stairs (3 reps) or box jumps (15 reps). The Aquabag is unstable cylinder half-filled with water, so I have to mantain stability of my body.
After such workout I have min. 3 resting days.
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The simple answer here is measurement error. Even calipers have associated errors.
My guess is that you are using bio-impedance method and this your measurements are bunk.
If your workouts are progressing, and people are noticing a positive body comp changes. Don't worry about what a silly bf scale says. Keep up what you are doing
Iceman, You've told us what you eat, but not how much you eat; that would be helpful. What are your daily macronutrients and calories?
And this may seem like an odd suggestion (as your original goal was losing weight), but I wonder if you are eating enough of the right food. What and how you are eating (apart from the issue of fat loss measurement--I'm not touching that!) has helped you lose weight, so changing your food up--stepping away from the chicken and pork and eating some lamb and beef--might be the way to go (only for a while--30 days?--to see if it makes a difference). Also--oh, HORRORS!--you may not be eating enough carbs. You've lost the weight, so staying low carb while trying to build muscle may not work without enough sustenance (or the right type). I'm not suggesting slamming donuts, but consider some yam chunks immediately after your workouts.
Finally, if you want stabilizing and core strength--barbell squats (especially front squats) will get you there, and also boost muscle.
In all honesty, given what you discribe as your eating and activity, I am surprised you are losing weight at all. As to functional bodyweight exercises, depending on how they are done, they can build muscle, but the way most do them, you will just make your muscles leaner. Pullups are a (moderately) heavy weight lift, but most other bodyweight exercises are not. Doing a thousand body squats will not make your legs grow muscle(hypertrophy).