Hi SAM, Well, on 7/6/14, I weighed in at 249lbs and after 3 weeks of vigorous strength training and biking, I'm seeing an average of 257.2 on the scale. Although I seem to be getting a little slimmer around the waist and my clothes are fitting better, I am just wondering how my weight went up 7 or 8 pounds. According to my calculations, my weight should have been going down, not up. I rarely consume all the calories in my nutrition tracker, usually leaving me with 300 to 500 uneaten calories. It is starting to sound like fluid retention is the culprit. Thank you for your thoughtful insight, SAM.
Fitness Minutes: (106,308)
1,473 7/31/14 2:07 P
What kind of weight gain are you seeing? The reason I ask, day to day ups and downs are usually related to fluid retention and release not changes in actual body fat (on a bodyfat estimating scale a fluid gain will look like decreased body fat percent though). A lot of things cause this up and down and how big it is varies by the person (for me it is usually about 3 pounds sometimes 5, rarely more). One thing that can cause increased fluid retention is strength training and sometimes other vigorous exercise. I see this as a small, overnight gain of about 3 pounds after I start or restart (or intensify) a strength training program. My understanding (from forums, reading, taking to trainers and other exercisers) is that is probably from increased fluids retained in the working muscles. But I didn't gain 3 pounds of muscle (or 3 pounds of fat for that matter). This gain doesn't continue though, it seems for me a one-time thing and is released if I for some reason take a week off (a few times I've been surprised that I lost 3 pounds on vacation when not doing any strength work and not food logging either). I think how much fluid weight can depend on your muscle mass though, I've heard of people having a 5 pound up and down for the same reason. You likely have more muscle mass than me. But if your weight is creeping up week to week and your clothes are fitting tighter and tighter--you might not actually be in a deficit. All calorie burn estimates are really guesstimates not actual fact. If it is just fluid retention and you are in a deficit, you should start seeing the scale weight decrease within a week or a few weeks (depending how fast you are losing fat and how much fluid weight was gained).
March Minutes: 0
Fitness Minutes: (2,457)
7/31/14 11:57 A
Thanks. That sounds like what could be happening. If there is any accuracy to the BMI calculator I am using online, it would explain why I'm seeing a little bit of fat loss--especially around my waist. And yes, my clothes are starting to fit a little bit better. Thank you for taking the time to lay that out for me in detail.
Fitness Minutes: (2,457)
7/31/14 2:22 A
I am 6' 1" and 257lbs. On the strength training days, my bike ride is about 8 miles--taking me about 40 minutes. On the days with no strength training, my bike ride is about 11.20 miles--taking me about an hour to complete my ride. I've mapped my routes diligently and I'm taking it on faith that the calories burned for those activities is fairly accurate. However, my BMI is currently at 31%. It is highly unlikely that I would either forget to enter my meals into the nutrition tracker or forget to enter the correct amounts. (Believe me, if you knew me you would understand lol). Thanks for your insight.
How are you calculating your calories burned while cycling? Regular bike path riding only burns about 300 calories an hour for me. (210#) Also, 300-500 calories is easy easy easy to not put into your tracker. A misjudgement on oz, an unknown sauce, etc, can quickly add up. It sounds like you are doing the right things....maybe you just need to tighten up for a few weeks on your input to be sure you have the right caloric burn and calories consumed. How long ago did you start? I know it is so discouraging when you change your behaviour, and still don't have the results......even just a little bit.
It's difficult to add true muscle mass (in the sense of the red fibery stuff) while running a calorie deficit to lose weight, as the body tends to burn protein for energy rather than creating new muscle tissue.
However, when you start/increase an exercise program, it is a common response for your muscles to retain water. It takes 3 water molecules to bond to each glycogen molecule, and this helps deliver energy to your muscles and ehlps them cope better with the new demands you are making of them. Given the extent of your exercise program, I would be surprised NOT to see your muscles retaining water.
Unfortunately, in the short term, this increase in your lean mass can lead to little change (or even an increase) in the scale, even as you are burning fat. The problem is that the scale only measure total weight, rather than body composition and what is happening to your lean mass and body fat percentage.
While measuring your body fat percentage would be ideal, this is not simple and easy to do at home. But the tape measure is - muscle and water are considerably denser than fat, and if you are burning fat, this will show up as lost inches. And if you haven't been measuring to date, are you noticing your clothes fitting better?
The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.
I am actually having the same trouble... I have a health coach and he is working with me to try to figure out what is going on. What he figures- (which I think he is right) is that I am exercising too much for what I am eating. He increased my caloric intake and said to make sure that I do not go under 1000 calories less than my BMR. For example, my BMR is about 1800 calories but I am pretty active throughout the day, (with work and such) so he figured it was probably more like 2200 calories. My normal intake is 1200 calories, so when I exercise and burn 200 calories, I need to eat those 200 calories later that day. I have seen a slight difference (with small losses) since i have done this.
Its a wonderful day to be the new me!
current weight: 228.0
Fitness Minutes: (2,457)
7/30/14 9:48 P
I recently began what I thought would become a foolproof method of losing weight. However, instead of losing weight, I seem to be gaining it. I do about 45 minutes of upper-body strength training when I go to the gym 3 times a week, usually burning about 130 to 150 calories each visit. On the days I return home from my strength training at the gym, I get on my bike and burn another 400 to 500 calories on the bike path. On the four days of the week that I don't go to gym, I bike long/far enough to burn about 650 to 700 calories.
I log my meals in as honestly as possible. At the end of the day, I usually have between 300 and 500 calories left, creating a caloric deficit that should be adding up to some weight loss at the end of the week. With seven days of biking (three of which include strength training), and watching my nutritional and caloric intake vigilantly, how is it possible that I am not losing the weight? Is it because of muscle mass created at the gym? The only sugar I eat voluntarily is about 2 to 3Tbsp every day. I drink plenty of water. I work 3rd shift and I am a biphasic sleeper. I started this exercise regimen on 7/6/2014. Too soon to expect any kind of weight loss? Too much sugar? Muscle mass? Any thoughts?
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