I gained weight this week even though I averaged 1200 calories a day. Why?

2»

Replies

  • Carlos_421
    Carlos_421 Posts: 5,132 Member
    nlutece wrote: »
    My plan was to start serious weight training in February and going up to 2000 calories a day. Do you guys think it will help abs show to put on muscle though? I still have a decent layer of fat on my abs and it seems like I will need to lose at least 10lbs of fat before you see them.

    Also, if I up my calorie intake to 1500 now, any recommendations for what I should make up those calories with? Protein shakes? More chicken breast?

    Until you put on muscle there won't be any abs to show.
    At 5'8" and 140 lbs (I'm 5'8" and trying to get down to somewhere in the 150's) if you don't already have abs it's likely that you simply don't have enough core musculature to be seen. Abs have to be built just like pecs and biceps.

    Get a good solid progressive lifting program and start picking up heavy weight.
    Gradually increase your calories (count them accurately, weighing and logging everything) to somewhere right around or just above maintenance (probably around 2,500 for you). Get a gram of protein for every pound of body weight (140 grams for you) and about .4 grams of fat per pound.

    Focus on big compound lifts (squats, deadlifts, bench press, overhead press, pull ups, rows...). Don't worry about doing a trillion crunches or a bunch of ab specific workouts. Your abs will get a heavy workout from stabilizing your core during squats, deadlifts, etc. so just a couple ab specific moves per week is fine.

    Lastly, be patient.
  • Carlos_421
    Carlos_421 Posts: 5,132 Member
    Oh, and read this.

    https://community.myfitnesspal.com/en/discussion/1161603/so-you-want-a-nice-stomach#latest
  • rileysowner
    rileysowner Posts: 8,316 Member
    Nice2BFitAgain wrote: »
    Not crunches crunches crunches - please. Deadlift, overhead press, squat and bench press! You'll work your entire body AND your core http://www.bodybuilding.com/fun/core-strength-your-ultimate-guide-to-core-training.html

    But do take care of the eating plan immediately

    True that. Crunches are only asking for back problems. Deads, OHP, Squats will all work your core and more.
  • PAV8888
    PAV8888 Posts: 14,206 Member
    Stop the insanity.

    At 5ft 8" and 140lbs, and at your age, not only are you already in the lower half of your normal weight range; but, with a modicum of intense exercise, which you have already indicated that you perform, your TDEE is likely well above 2500.

    Dude, I am your height, 166lbs, MORE than TWICE your age, 24% body fat by DXA scan (i.e. just about where you would expect based on BMI) and maintain my weight at about 2800 Cal. If I successfully average 2500, I lose!

    Even if we accept that you should lose weight, you should be doing it at no more than a 10%-20% deficit off of your TDEE to minimize lean mass lost.

Categories