Bo

The training log is the measurement. Everything else is a proxy for it and a noisier one.

The scale is the least informative number available to you, and for what you want it is close to useless.

It measures total mass and cannot distinguish between muscle, fat, water, food in transit and where you are in the day. Over four months of training it commonly stays flat while the composition underneath it changes substantially - which is very likely exactly what has happened and why your clothes feel different.

What to measure instead, starting with the one that matters most: what the bar does.

Write down every session, exercise, weight, sets, reps. Then compare this month against your first month. If you are lifting more weight, or the same weight for more reps, or the same sets with better form and less struggle, the programme is working. That is not a proxy for progress; for strength it is the definition.

The fact that you have no idea whether four months did anything is, honestly, a logging problem rather than a training problem. Four months of numbers would answer your question in thirty seconds and you would not be asking it.

Start today even though you have lost the first four months. In eight weeks you will have something to look at, and that comparison is the thing that makes it possible to keep going.