I have not lost any weight on the zone. My performance and muscle density have increased because i am doing the zone along with crossfit. I have not dropped any weight. everything else is going great -better energy, better performance. Thanks for the insight!

How long have you been doing the zone? Sometimes it takes a bit before the weight starts to come off because fat weighs less than muscle so you may gain a pound of muscle the same week you lose a pound of fat. This will show no change on the scale even though you have less fat.

I've started tracking the inches at my waist and hips to get a better idea of how I am doing. Like this week I actually went up by almost a pound in weight yet my waist is 1/2 inch smaller.

FACT: Fat does not weigh less than muscle!
1 lb of fat = 1 lb muscle!
Though muscle is denser than fat and therefore it has less volume for the same amount of fat.
And as muscle increases (replaces fat), muscle is in different places than fat.
So you lose fat, clothes fit better, fat is replaced with increased muscle.
And increased muscle is a good thing, its not the picture of a muscle bound person.
Increased muscle is just as beneficial for women as men.

Terrence, you haven't mentioned your body fat %. If it is already low, you might not not see much loss of stored far. Sounds like you're on the right track since both your performance and energy have increased. If your body fat is above ideal and you have excess fat to lose you could be offsetting small fat losses with increases in muscle mass. A looser fit to your clothes would indicate this is the case. If not, and you're above ideal body fat, you may need an adjustment. If you'd like to provide more info, I'll be happy to take a look. It would help to know your pounds of LBM (you can use the Body Fat Calculator on this site), your activity level, and a food diary of a typical day or two.

BODY CALCULATOR says i am about 37% with 150lbm. Breakfast was 1 cup of oatmeal, 3 bacon slices, 1 cup of 2% milk: lunch is usual 3 slices of deli meat, nuts and fruit; dinner is usual a lean meat (sirloin or chicken) fruit or salad w very little dressing, water or decaf tea, and veggies. two snacks per day of either a zone bar or fruit and nuts with slice of lean meat. Thanks for the insight

[quote]
Posted By John on 30 Jan 2012 08:28 AM
FACT: Fat does not weigh less than muscle!
1 lb of fat = 1 lb muscle!
Though muscle is denser than fat and therefore it has less volume for the same amount of fat.
And as muscle increases (replaces fat), muscle is in different places than fat.
So you lose fat, clothes fit better, fat is replaced with increased muscle.
And increased muscle is a good thing, its not the picture of a muscle bound person.
Increased muscle is just as beneficial for women as men.
[/quote]

Yes and no. You are absolutely correct that muscle is denser than fat. Density is nothing but the basic function of volume vs. mass, so when discussing it in comparison you can either set the mass to be constant between the items being compared and then look at the variable volume (as you did in your example) or you can can set the volume to be the constant (as my statement assumes) and compare the resulting weights. You can not set the mass to equal amounts and then try to compare the mass - that is scientifically incorrect way of comarrison because they will always be equal no matter what you compare. If you have the same volume of muscle and fat - the fat will weight less. ;)

Hi Terrence,

It looks like you're not eating enough. For starters put your stats into the calculator again choosing Active or Very Active (depending on the intensity of your Crossfit sessions). With 150 LBM it will probably recommend somewhere between 16-19 blocks daily. Here are some more tips. Your breakfast appears to be missing protein. An eggwhite omelet will help bring it into balance. Make sure the oats are steel cut (other types are not favorable) . You may need to go heavier on the dressing at dinner for fat balance. Switching out most of the fruit for veggies will also help. Good luck!