I've been attempting to do a high-protein calorie-restricted diet, while working out with the Stronglifts 5x5 program since early February. My follow-through for the Stronglifts part has been "decent". I've missed about a third of the workouts in total, but have managed to work out 2+ times per week on average. Yesterday I squatted 192 lbs.
I've been somewhat less successful with my diet. On average, I'm still eating more calories than I burn, I think. During the last 4 months my weight has increased from about 208 lbs to 216 lbs.
I'm wondering though - how much of that 8 lbs increase might be fat, and how much might be muscle? I'd imagine I must have put some muscle on because of my strength increases, but it's also easy to imagine that I've put on fat, because I haven't been sticking to my diet. Looking at pictures of me from a few months ago, I feel that maybe I look slimmer...perhaps? It's hard to be sure. Other people don't seem to notice a difference. My clothes feel a bit tighter, but I think that maybe adding muscle mass might lead to tighter-fitting clothes too.
In short - how do I know if small weight gains are muscle gains or fat gains?