That stays with you from 24-72 hours during muscle recovery.

Obviously exercise is fantastic and I wouldnt give it up by any means, but if you are simply looking for a measure of progress and results take a small break from it and re-measure. Also, if you are taking medications like ibuprofen because you are sore they will also make you retain water. A guy your size could have another 5 lbs water weight easy that just hasn’t filtered out of your system yet.

One thing I have learned in the past few months is how vital eating is when lifting. In the last I was always lifting and trying to cut weight. You can’t really build muscle this way. Feed your muscles protein before and after your workouts. Don’t overdo it, just look up how much protein you need for your size.

Doing this will do a few things:

1. Build more muscle
2. Increase your metabolism
3. Improve your body composition

I have stayed at 194 lbs for 2 months straight but my body is completely different. I don’t care that I haven’t lost weight. I have traded fat for muscle and I am healthier and stronger for it. I also look better in the ol bathing suit too (well, new size 33 suit).