I agree that 250 grams/week is probably the top of the range for muscle gain for optimum conditions (young male with high testosterone levels, lifting heavy) - in most other circumstances it will be considerably slower.
Fitness Minutes: (36,492)
1/23/12 3:04 P
A simple way to know if you have built muscle or not is to find out if your reps at constant weight have increased or if you are now able to lift the weight that you could not before. As to how many grams of muscle you have built, that is kind of difficult to accurately measure.
Don't let people tell you you "shouldn't" weigh daily. I do too. I find it keeps me on the straight and narrow more when I can see immediate results of my decisions! :)
But then ... here you are, "freaking out" over one single weigh-in that went up. I know this isn't a freak-out, but even asking, for a change in just ONE weigh in, suggests that you're taking the daily weights too seriously.
See if that 600g sticks around for a week. It's much more likely water than anything else. Water accounts for serious fluctuations in our weight all the time.
If you're putting on muscle at all, you'll be doing it so slowly you honestly won't notice it in a single weigh-in. You might find that one month you're regularly weighing just slightly more than a previous month. We're talking in the 100-200g range. I don't think the suggestion of even 250g/week is remotely likely. Muscle mass packs on slowly and that would have you gaining a pound of it a month. I think a pound every few months is far more realistic - you wouldn't probably notice that on the scale, certainly not with daily weighings as it won't suddenly shoot up one single day.
Firstly, congrats on your weight loss to date - 150 lbs is amazing!
600 grams of fat represents around 5400 calories. Given you didn't suddenly eat an extra 5400 calories, it is not fat. The body tends to add muscle mass only very slowly. 250 grams per WEEK would be a pretty good outcome, so it is unlikely to be muscle either.
What is more common are changes in weight due to hydration levels, and especially with dramatic changes, this is the most likely cause.
1/22/12 9:47 P
Thank you Nancy and FamilyMan for the replies. I know weight fluctuates but it's always reassuring to hear it explained in a scientific way
I just recently hit my goal weight (66 days ago to be exact) and I came from a pretty strict eating plan. Now that I'm in maintenance, I'm trying out different types of food slowly to see what works for my body and what doesn't. The fluctuations don't affect me as much anymore, I just like knowing where my weight stands/sits to help me stay accountable. Eventually, I do plan to make it a weekly habit instead of a daily one. Perhaps when I'm more comfortable with different types of food.
Fitness Minutes: (9,935)
100 1/22/12 9:00 P
I agree with Nancy. But my question is why check the scale on a daily basis? It's not a healthy habit to get into. At most, you should do this only once a week. Your weight will fluctuate so many times in a 24 hour period that it can make your head spin
Fitness Minutes: (112,042)
46,222 1/22/12 8:55 P
Our weight is not a static number, but more like a vital sign. Just like your blood pressure, heart rate and body temp will vary throughout the day, same is true with your weight. Because our bodies are largely made up of water (the fitter we are the more water we retain), any deviation in our diet, hydration, workouts, even hormones can lead to a shift on the scale. This is why having a range is much easier for many of us to deal with the daily fluctuations which are quite normal.
I hope this helps! Coach Nancy
1/22/12 6:59 P
I've been tracking my weight daily as the scale as one of my 2 measuring tools, the other one being the measuring tape. I'm not consciously trying to lose weight as my goal is now to maintain (lost 150lbs). I'm still within my safety range but I'm just a little disturbed by the weight increase of 600g overnight.
I know it's normal for weight to fluctuate and water retention could be a factor - thing is, I haven't really made too many changes in my eating and food intake this week. I've been working out though and I was wondering if the gain could be muscle mass (crossing my fingers and hoping that it is!). What's the best way to determine this?
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