Why am I not seeing any change in body composition or weight?
I started strong-lifts 5x5 on almost a month ago, and while I do seem to be getting stronger, since I have been able to increase the weight every workout, I don't see any real change in my body composition as measured using bio-impedance.
My weight has barely budged: 256.6 -> 254.8.
My muscle mass dropped a bit and fluctuated but never got up to where it started: 33.9 -> 33.5 -> 33.7.
My body fat percent took a small dip then basically climbed up very slightly:
37.5% -> 37.1% -> 37.4%
There are fluctuations but not really outside of those ranges (except for weight which might go up to 258ish after a "night out/cheat day" then drop back down in a day or two.)
I was eating a consistent 2,000 kcal/day for the first week then realized I might need a bit more. A study showed good fat burning and muscle building at an 80% deficit, and other studies showed I needed more protein so I added cottage cheese to every meal so for the past couple weeks I've been at 2,500 kcal and ~148g of protein.
I use a Jawbone Up3 to track my calories burned in a day. On a Stronglifts day I'm usually hitting ~3,100 kcal burned and on off days I try to go for a couple walks and almost always hit 3,000 kcal burned. That should put the 2,500 kcal from my diet really close to that 80% range from that study.
The thing is I'd expect to see some kind of change, rather than this stability. For instance if I were eating too many calories I'd expect to gain weight be it fat, muscle or both. If I were eating too few I'd expect to lose weight be it fat, muscle or both.
Why does it seem like nothing's changing?
EDIT: Wanted to clarify my expectations. I'm not expecting to suddenly be in shape here, I just don't understand why the numbers aren't moving at all. For instance based purely on calorie deficit I should be down almost 4lbs instead of, at best, 1lb. Fat and muscle percentages should be changing, even the scale's documentation says to expect fluctuation and look at the trend but I'm getting an almost flat line. I'm not expecting miracles here, just looking for a difference. Even if it was in the wrong direction I could then react to change it.
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"almost a month ago" - Almost? ALMOST A MONTH?!
I'm going to be harshly honest here; come back in a year, and give me the new numbers. If you can't stick with the program for at least a year, this just isn't for you.
In terms of health and fitness, nothing of value happens in a month. If it did, there'd be no fat people, and everyone would have rippling 6-packs and rock solid biceps.
Seriously, I want you to think about that last paragraph. Read it again. It makes sense, right?
Don't believe any article you read where someone makes any sort of meaningful transformation in a month.
Lather yourself up with some patience, and keep logging your changes. Over time - way more time - the numbers will start to deviate further from your starting point.
1 month is not enough. I changed my diet in May and I saw pretty big results, but it took 3-4 months. But with that level of fat you have, I would say you should see something. Check your diet, not only calories but also % of carbs/pros/fat. I see big changes having dropped carbs, but there is no real way to prove this, you have to try yourself to see what % work for you (I'd say lower your carbs at least). Exercise is for many people really not enough, diet is what might make a difference.
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