why am I gaining weight??
Barbosas77
Posts: 100 Member
I started lifting weights so I can burn fat about 4weeks ago and also started counting calories and I have been doing great. For some reason for have not lost inches, I see definition in my arms but its the same size and its not getting smaller and my scale keeps moving up. I don't know what I'm doing wrong? I drink plenty of water, eat complex carbs and have more protein in my diet. I only cheat on Saturdays. I lift 4 days a week and rest Saturday and Sunday. Please if someone can help me and tell me what am I doing wrong?
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Do you log that cheat day? Are you weighing all your solids in grams on a food scale? Are you eating at a deficit?
~Lyssa0 -
When you start lifting weights your muscles will hang onto water to help them recover, so you won't lose weight right away. How do your cheat days work into your calories? I know that weight lifting makes me really hungry and it is easy to out eat any benefit from lifting (as far as creating a calorie deficit goes)0
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1. you are eating more calories then you think
2. it is water retention from lifting..
do you own a food scale?
do you log everything that you eat?
are you using correct entries from MFP database..
FYI - lifting weights does not "burn fat," you will need a calorie deficit.0 -
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1. you are eating more calories then you think
2. it is water retention from lifting..
do you own a food scale?
do you log everything that you eat?
are you using correct entries from MFP database..
FYI - lifting weights does not "burn fat," you will need a calorie deficit.
And could be overestimating the calorie burn from exercise. Small margins will do it.
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http://scoobysworkshop.com/calorie-calculator/
Ive been using this, and it has me around 1900-2000 calories a day, even on rest days. I lift 3 days a week, and HIIT 2 days a week with sat and sun off. Give it a shot!0 -
1. you are eating more calories then you think
2. it is water retention from lifting..
do you own a food scale?
do you log everything that you eat?
are you using correct entries from MFP database..
FYI - lifting weights does not "burn fat," you will need a calorie deficit.
All of this. Eating complex carbs and protein doesn't automatically make you lose weight.0 -
I peaked at your diary. I guarantee you, you are not burning 600 calories doing strength training. Second, log that Saturday cheat meal.0
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hollydubs85 wrote: »I peaked at your diary. I guarantee you, you are not burning 600 calories doing strength training. Second, log that Saturday cheat meal.
All of this. I'd say, don't even log the strength training at all because it burns negligible calories. You're doing it to tone and maintain lean body mass, not to burn calories.
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Cheat day or cheat meal? A cheat day to me is quite an epic thing (I used to do them a long time ago), so if your idea of a cheat day is the same as mine - that'd be what's responsible for your lack of progress. Calorie deficit is key, there's no way around that. If cheat meal, great - just record it for a while.0
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Lots of cups and tablespoons in your diary too. That can lead to large underestimates in calories:
https://www.youtube.com/watch?v=JVjWPclrWVY 0 -
I am counting all my calories which for my height and weight it gave me 1300 to eat but that's not including that I workout. So when I finish weight lifting it's giving me and extra 600 calories to eat but I can never eat over my 1300. On cheats days I don't count calories but I never eat as bad as a should.0
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Barbosas77 wrote: »I am counting all my calories which for my height and weight it gave me 1300 to eat but that's not including that I workout. So when I finish weight lifting it's giving me and extra 600 calories to eat but I can never eat over my 1300. On cheats days I don't count calories but I never eat as bad as a should.
Ah, well, there you go. Get rid of the cheat days. Count everything you eat, every day. And like others have said, you're not burning 600 calories or anything even close to that when you lift weight.0 -
Barbosas77 wrote: »I am counting all my calories which for my height and weight it gave me 1300 to eat but that's not including that I workout. So when I finish weight lifting it's giving me and extra 600 calories to eat but I can never eat over my 1300. On cheats days I don't count calories but I never eat as bad as a should.
How long are you lifting for?0 -
60 minutes of strength training should only be burning 120-240 calories, not 600 as you show on your diary. It takes a lot of work (no resting, constant moving at a pretty high intensity) to burn 10 calories/minute.0
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60 minutes of strength training should only be burning 120-240 calories, not 600 as you show on your diary. It takes a lot of work (no resting, constant moving at a pretty high intensity) to burn 10 calories/minute.
I wore a HRM for my lifting sessions, and i do about 30-40 mins and im lucky if i squeeze out 150calories burnt.
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preciouskitten wrote: »I wore a HRM for my lifting sessions, and i do about 30-40 mins and im lucky if i squeeze out 150calories burnt.
And even that's probably high, because HRMs aren't designed to accurately measure calories burned from strength training. They're accurate for steady-state cardio, and that's about it.
As for 'cheat' days, the only person you're cheating is yourself.0 -
Barbosas77 wrote: »I am counting all my calories which for my height and weight it gave me 1300 to eat but that's not including that I workout. So when I finish weight lifting it's giving me and extra 600 calories to eat but I can never eat over my 1300. On cheats days I don't count calories but I never eat as bad as a should.
no way strength training is burning 600 calories...at the most it might be 100 to 200...unless you are doing circuit training, but even then 600 is a stretch...
If you are not logging your cheat days then how can you be sure that you are not 1000 calories over for the day, which, in my experience, that is pretty easy to do.
Do you use a food scale?0 -
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You guys are right...I just go by this trainer guy told me to do and put as a workout. He said I burn 600 calories with 60 min of weight training. I knew something was off. Plus I should be putting in my cheats meals. So I don't want to sound like an idiot but I'm new at all this...can someone explain what deficit is?0
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I took a look at your diary and you really should log your cheat day. You're allowed to have a cheat day only if you average out below your weekly calorie allowance. I can easily consume 4-5000 calories in a day, and while I don't think you can, it does put a pretty big impact on your week.
I also second that you're probably not burning 600 calories lifting weights. Try not eating back any calories for a week if all you're doing is weight lifting.0 -
Barbosas77 wrote: »You guys are right...I just go by this trainer guy told me to do and put as a workout. He said I burn 600 calories with 60 min of weight training. I knew something was off. Plus I should be putting in my cheats meals. So I don't want to sound like an idiot but I'm new at all this...can someone explain what deficit is?
Trainer dude is wrong.
Yes, log your cheat meals. Log everything. Information is power.
And a deficit is the amount under your maintenance calories that you eat. It takes a 3500-calorie deficit to lose 1 pound in a week. So let's say you burn 1800 calories per day and eat 1300 per day, that's a difference (or deficit) of 500 calories per day. 500x7=3500=1lb/week.
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Saying this from a caring place....
If you are gaining weight, you are eating more calories than you're burning. It is almost always that simple. While you may retain water from lifting weight temporarily, it's not going to disguise true weight loss for more than a couple of days. If you haven't lost pounds, and in fact have gained some, in 4 weeks then you aren't eating at a deficit.
Cheat days are a really bad idea, especially if you aren't logging them. There was a great article on cheat days in the MFP blog a few weeks ago. If your calorie deficit is necessarily small (because you're small and/or are already close to a healthy weight) it is really, really easy to blow your deficit for the whole week on one cheat day. If you really feel you need a cheat day each week, you're probably restricting yourself too much the rest of the week. If your lifestyle is such that you always eat more on Saturdays then you'll need to log what you're eating on Saturdays to verify that you're really not overdoing it.
Lifting weights is a great idea and I'm glad you're doing it. However, you will lose weight more slowly as a result. In addition, there's no way that lifting weights burns 600 calories. It just doesn't work that way. You're resting between sets, if you're doing it properly, and it's not a cardio workout. MFP's calculations for weight lifting is crazy high. If I log any calories at all from my one hour lifting sessions, I log 90 and that's it.
It sounds like you're measuring yourself as well as weighing and that's smart. Tighten up your food logging and you should start to see results.0 -
How accurate is your diary? I noticed some days aren't logged - and things like an ounce of steak for dinner - that is a really tiny amount. Are you using a food scale, logging everything you eat, using accurate entries, using the recipe builder for items you cook yourself? If you're gaining you're probably eating too much. Work on the accuracy of your logging and you'll likely see better results.0
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Barbosas77 wrote: »You guys are right...I just go by this trainer guy told me to do and put as a workout. He said I burn 600 calories with 60 min of weight training. I knew something was off. Plus I should be putting in my cheats meals. So I don't want to sound like an idiot but I'm new at all this...can someone explain what deficit is?
deficit = calorie deficit. If person X needs 2500 calories to maintain their weight and subtracts 500 calories from that their daily intake is then 2000 calories, which is a 500 calorie deficit. They are burning more than they take in - Calories in VS Calories Out (CICO), which puts them in a calorie deficit.
I hope that makes sense...0 -
Barbosas77 wrote: »You guys are right...I just go by this trainer guy told me to do and put as a workout. He said I burn 600 calories with 60 min of weight training. I knew something was off. Plus I should be putting in my cheats meals. So I don't want to sound like an idiot but I'm new at all this...can someone explain what deficit is?
deficit = calorie deficit. If person X needs 2500 calories to maintain their weight and subtracts 500 calories from that their daily intake is then 2000 calories, which is a 500 calorie deficit. They are burning more than they take in - Calories in VS Calories Out (CICO), which puts them in a calorie deficit.
I hope that makes sense...0 -
I have a food scale and I have a polar fit watch that is linked to my heart rate and I start it when I start and when I'm done it says I burn max 400 in 60. So is my watch wrong?0
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Barbosas77 wrote: »I have a food scale and I have a polar fit watch that is linked to my heart rate and I start it when I start and when I'm done it says I burn max 400 in 60. So is my watch wrong?
I don't think those watches are accurate for weight training....0 -
Barbosas77 wrote: »You guys are right...I just go by this trainer guy told me to do and put as a workout. He said I burn 600 calories with 60 min of weight training. I knew something was off. Plus I should be putting in my cheats meals. So I don't want to sound like an idiot but I'm new at all this...can someone explain what deficit is?
trainer guy needs fired.
Yes add in "cheat meals".
Deficit was explain...but basically it's the amount of calories below maintenance (where you neither gain or lose) so if you have a 250 calorie deficit daily it works out to about 1/2lb a week...500 deficit a day...1lb a week.
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