Weight loss without inches lost
I posted this in another forum, but didnt get much help. I am hoping someone can help. I have been on a diet for quite a while and have been fairly successful in meeting my goals. I started out at 200lbs and now I weigh 153. Along the way I have both measured my waist and weighed to gage results and make adjustments.
The problem is that up until recently everything was consistent. For about each 6-7 lb I would loose an inch or so from the waist. But in the past few weeks I have lost similar weights but my waist measurement has not changed. This is especially concerning since I am at about 12% bodyfat or so I should technically require less weight loss for a change in waist. My obvious concern is with muscle loss. Does anyone have insight or help? I am so close to getting into the single digits on body fat and am now getting discouraged. I appreciate any thoughts or ideas
Also, for more background; I have been lifting weights for the past 6 months. I lift three days a week on a split schedule meaning that I do Back/ Bicep on Monday, Chest/Tricep on Wednesday, and Shoulders, Legs, and Abs on Friday. I have made good strength gains and increased all muscle sizes.
I do a 'carb up' meal on Saturday to replenish glycogen stores. On those days I never eat above maintenance calories. At times I have been in ketosis (on purpose), and had good fat losses. I am trying to spare as much muscle as possible while getting to a pretty low body fat %. I can see 6 of my Abs (as opposed to all 8) which normally indicates that I am indeed at 10-12% body fat now. All of my extra fat is adipose (which is VERY hard to remove). I have been able to still loose about 1.5-2 lbs per week but for about 3 weeks I have had virtually no change in waist measurement (which is the primary indicator of body fat without doing body fat caliper measurements).
I am hoping someone can provide some insight as to what is going on. I should be about 7 or so pounds from being about 7% body fat, but normally loosing lbs without loosing waist size is bad. PLEASE HELP!