I am 6 ft, 245 pounds. Quick background, in September last year I got serious about tracking my food. My workout consistency had been solid for the better part of a year but I was not seeing much of body composition results, although I was getting in better shape.

I made the change to work hard on eating consistently in September '23. Continued working hard with pt and counted macros and executed consistently. No weight change at all. So the weekend after Thanksgiving I went and got a dexa scan so that I could try and better understand what was going on with my body since I had no weight change at all, none. Even with dropping my calories more than initially.

I then continued to be as precise as possible and as consistent as possible. I have not only not lost weight, I have gained 4 more pounds. I have been battling the frustration in my brain. Knowing that I'm working very hard, fighting the hunger eating in a deficit etc. Even further reducing calories.

Well today I had my next scan and I wish I had gotten one a year ago when I started. I am now 249 pounds. In the last 12 weeks I have lost 12 pounds of fat and gained 16 pounds of muscle. Now I am more motivated than ever.

I want to encourage anyone who may be struggling with their fitness or weight loss to keep after it! The scale is a poor metric for progress! Keep working hard! Use as many metrics to chart progress as you possibly can.

For the nerds who are interested, I started in September last year eating 235 grams protein, 255 grams carbs and 110 grams fat. I am currently eating 235 grams protein, 190 grams carbs, and 100 grams of fat. 2 days of lifting, 4 days of conditioning

Don't listen to the negativity in your head and keep getting after it! You got this!