Not seeing scale orogress

fietsvrouw

I am getting a bit frustrated and I just wanted toi touch base about this. I have been carefully tracking my calories in and out, but over the past few weeks I have really increased the intensity of my workouts to get ready for 2 centuries I plan to ride in August. I am riding about 10 hours a week and lifting weights 3 times a week. I am staying within my calories on non-workout days or light workout days, but am having trouble eating back some of my calories on long ride days, so there are a few days when my net calories are pretty low.

I would expect to see some progress on the scale, but in fact, it went up a couple of pounds this week. I don't know if it is because of the heat and my body is hanging onto fluid, or because of muscle growth (I keep reading that you can't build muscle when you diet, but the muscles in my legs are definitely more pronounced), or what is going on.

Has anyone else had this experience when they ramped up their training and should I just keep doing what I am doing and hope that whatever is happening will resolve on its own? I am eating healthy and I think I am following a lifestyle that is ultimately sustainable with just a calorie deficit for the time being in order to drop weight. I really want to progress, as being overweight is making hills tough on the bike and holding me back in my riding as a result.

psuLemon

How many calories are you eating? Also when you upped your training did you up your calories

fietsvrouw

> How many calories are you eating? Also when you upped your training did you up your calories

I am supposed to eat 1560 if I don't exercise, and I have been eating around 1400 average. I did increase my calories when I upped my training on the days I ride, but I find that on long ride days like Sunday, I have to eat an additional 2500 calories and I am in the minus on my net calories on those days.

RTheHutt

Have you been tracking measurements too? You might see progress there even when it doesn't show on the scale.

How are you estimating the calories burned on long rides? If you're using MFP defaults it might be an overestimate. Sometimes I have a hard time believing the calories burned when I log anything cardio. You might want to just listen to your body on those days, eat till you're satisfied, and not worry about an apparent deficit.

I can understand your frustration though, given how hard you're working. It sounds like you're doing what you need to do, though. Keep at it, and I'm sure the scale will come around! It sounds like you have some NSVs (like leg definition, and racking up some nice mileage) to celebrate in the meantime.

- R

fietsvrouw

I am tracking with my HRM, so I think the numbers are pretty accurate. But I have not been measuring - that might be what I need to do for a while and just stay off of the scale, since it creates stress. I noticed today that my t-shirts that were uncomfortably tight a few weeks ago are kind of loose on me so I guess I just need to be patient and stop worrying about numbers. (I hate being patient! It tries my patience!)

Thanks R - you are the best.

jh7060

I lost 20 lbs through eating less and doing more cardio, but I have stopped using the scale now that i'm lifting weights intensely for me now. I'm thinking i'll probably gain a bit, even though i'm gaining muscle and losing fat. thus I make sure to keep track with measurements, which are much more accurate. i'd suggest you do this as well, since you are also lifting. also, you may be eating too little at 1400 calories. I usually get in around 1700-1900 and that's on a restriction, since I burn around 2000-2300/day. I know it can be hard, but try not to get too discouraged by the scale - if you are accurately tracking calories in/out, eating healthy, and getting in great workouts, i'd say you have nothing to worry about. keep up the great work

fietsvrouw

Thanks jh7060. That is very encouraging. I am going to be sure I am eating enough and just keep tracking things, and I may stay off of the scale a while. I have been lifting weights as well and I suspect you are right - measurements is probably the way to go for a while. Thanks for the encouraging words.

_EndGame_

You could have hit a plateau perhaps? Maybe try upping your calories for a few days, then have a couple of low calorie days, that may help to kick start your metabolism.

psuLemon

1400 isnt a lot of calories for a person doing endurance training. I suspect you need another 300-500 calories per day. Keep in mind that you can eat more calories on rest days to offset training days. This is what I do. I eat a standard 2500 calories regardless on what I do for exercise. Why not bump your calories up to a total of 1700 for a month to see if that helps. I would also recommend eat a diet a bit higher in protein but still enough carbs to fuel your biking. Something around 40% carbs 40% protein and 20% fats. Even if you want you can add more carbs and less protein on on training days.

elisa123gal

this is why i am staying off the scale until i know i'm wearing a few sizes smaller. Why? because it gets me discouraged when i work out and the scale doesn't budge. And that is really stupid of me..because when i exercise i get smaller..and that is really what I want. to look good. Why i get so focused on my success being tied to the number on the scale is a stupid human behavior i just fall prey to...hate that!

So..don't do it.. too.

Keep exercising.. it will make you toned..strong..and look great... the weight loss will come.

TavistockToad

1400 isnt a lot of calories for a person doing endurance training. I suspect you need another 300-500 calories per day. Keep in mind that you can eat more calories on rest days to offset training days. This is what I do. I eat a standard 2500 calories regardless on what I do for exercise. Why not bump your calories up to a total of 1700 for a month to see if that helps. I would also recommend eat a diet a bit higher in protein but still enough carbs to fuel your biking. Something around 40% carbs 40% protein and 20% fats. Even if you want you can add more carbs and less protein on on training days.

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