Hello!
I Hope this is the right subforum. IF Not, please remove or move it to the appropriate one.
As english isn't my main language, I appologize for weird spelling, speachpatterns, wordings, and grammar)

This might turn into a long text, as there are past experiences/conditions that affect my thinking and make me wounder about some things. But Ill try to stay on subject asmuch as possible, if TL;DR there will be a summary of the question at the bottom.

Back in the long past of 2013 when I started training the first time, I was about 60kg (about 132lb) I didnt gain for 2 months, even tho I started eating like crazy.
So I did some metabolic tests with some neutrition advicor and got told I was what they call a hardgainer.
With that I got told if I wanted to build and gain muscles, I had to eat like crazy and lift alot, hardly any cardio.

Said and done; With that over the next 1½ year I actually managed to gain about 25kg! (55lb)

Then disaster struck and I took an arrow to the knee (Got married). priorities changed an all that.

Now Im back, first thing first (looking at my belly) stepping on the scale... 85kg (187)... no change in weight at all in 3 years of not training exept the muscles are gone and instead I got a load of fat.
Tried making a bodyfat calculation, used an online one (so might not be that acurate) got 22%.
When it has gone 2 weeks more. still the same. 85kg.
Did another calculation 2 weeks later, 20%. so some difference there. thing is, I was still at 85kg.
now it has gone 2 weeks more. stepped on the scale this morning, still the same. 85kg.

Thing is that I eat alot more now days, and muscle is supposed to be heavier then fat right? (or have I stumbeled on a myth here?) Yet the scale seam to show the same.

I do the same schedule I did before my off period and for as long each time.
My schedule is 5 days a week, about 1.5 - 2h daily (mon, tur, thur, fri, sun).
Cutting out almost all sugar rich foods from my diet, and keep regular mealtimes 4 times a day, taking care to fill the protein and fat quotas, not really staying away from carbs, but not chasing them eighter. thing is I eat about 300-400g more food daily now then I did on my offtime.

Now for clarification and questions.


1. Is no change in weight at all after 1½ month of training and eating more normal?
As it really is no difference at all at those points where I have stepped on the scale.

2. Are there other people here that have had a similar experience?

3. Since I used to have a hard time gaining weight before, and don't know/unsure if I still do... because of that I get unsure. Is cutting really a good idea even tho I have a high fat% right now? or should I just carry on as normal and see where the road take me?

1. From what you've said in your text above, it sounds like you are losing fat and gaining muscle. That's perfect man! Your body fat % has gone down to 20%, but because you're back to training, you're probably adding some more muscle again. Which is why your weight is staying the same for now, the fat loss is (hopefully) balancing out with the muscle gain. So it's not a bad thing!

3. If you want to mostly focus on weight loss first, you need to be in a deficit, not eating more food. What you're doing now is probably OK, because after 3 years of not training, you are probably re-living some of your newbie gains. But they won't last forever. So keep that in mind for the future. As long as you are building muscle AND losing fat right now, while in a surplus, keep at it. If you get to a point where you're body fat percentage isn't going down, but your weight is going up and you notice maybe less definition, then that might mean it's time to cut.

By the way, your English is good!

Thank you for the reply!

1. I'll keep that in mind, might just be paranoid as It used to be really hard for me to gain weight. For now stable should be good.

3. This will sound weird but, I actually don't want to loose weight, I want to loose the fat to about 15%, but in weight I'd actually like to gain about 5kg all in all if I get to choose ^^;; (atleast what I'm aiming for)

I'll keep my eye out for those signs.

Thank you :)

@Crooc

1. Awesome!

3. I know what you mean. And that's a great goal! But it probably won't be something you can achieve by being in a continual surplus if you are already at 20% body fat. Like I say, you might be using up some old newbie gains now, but they won't last forever. At some point if you want to get the fat to keep going down below 15%, there's a good chance you'll have to go into a deficit for a little bit, and then back to a surplus later to make lean gains.

For now, just keep doing what you're doing if you're getting the best of both worlds though! 💪 ðŸ‹ 

cutting down to 15% first then. ^^

@Crooc Sounds good bro! Cutting for Christmas 😁 ðŸ‹