This is why you need to get tested.
We are currently on a second round of body composition testing with some of our clients. Here is a great example of why you need to get tested.
Client A after 7 weeks at HIT Strength
Scale change -6.6
Muscle change +1.6
Fat change -8.8
Lean wgt change 10.4
Client B after 7 weeks at HIT Strength
Scale change -3.6
Muscle change +.7
Fat change -5
Lean wgt change 5.7
In both cases, the regular scale showed them results, but it did not tell the full story. Both were able to gain muscle and lose fat over the 7 weeks. The only way to learn this is through body composition testing.
Their overall plan was eating plenty of fruits and vegetables, regular medium intensity cardio (rowing), along with their strength training.