You’re both right on, of course. I have been loathe to take photos, but I need to take the plunge. According to my scale I am 213lbs. and 32%bf. I would bet my bf is a little lower than that, but until I get calipers that is the value I have with which to work. Over the course of the past 7 weeks I have lost 14lbs and around 2 or 3%bf per the scale. I gave up cola and crappy food.
I am eating fairly clean, I think. 1700-2000 calories: 5-6 meals per day, protein-heavy, post-workout nutrition supps, at least 1 gallon of H2O per day. Lifting (mostly compound)3-4 x per week, Tabata thrusters once per month, walking 2-3 x per week. I am making progess and feel good about it. I think I will up the Tabatas to 2 x per month.
One or two pounds a week is a decent rule of thumb for someone who has some excess BF but isn’t “fat,” but you’re right, that goes out the window in certain situations. Someone who has never exercised or dieted and is very overweight could lose a good bit more than that a week at the beginning of a diet and exercise program. Someone who has never really lifted weights seriously but who starts a proper diet and a good lifting program may actually gain bodyweight while losing fat by building muscle at the same time. This won’t last forever, of course. There’s only so much muscle you can gain while on a restrictive diet.
Long story short, the 1-2 lb rule of thumb is good to keep in mind, but while dieting, don’t rely solely on the scale to measure your progress. Get yourself a tape measure, some calipers if you can, and take some before and after pictures.[/quote]