Increased cals from 1200 to 1500 and have gained significantly every day since
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I agree that is not a significant fluctuation. But definitely hang in there bc I’m typically 5’2 115 lbs and exercise an hour a day with one rest day and maintain easily on 2200-2300 so there’s no way you’re gaining fat on 1500. You need to give your body a chance to tolerate the increased food as your digestion has likely slowed significantly with how little you have been eating and now your system is like “how do I process this?” I personally think you should be eating at least 1700-1800 cals per day. I spent YEARS trying to eat 1200-1500, which lead to binges, and you know how much I weighed then? Around 115 lbs as well. So I’m very anti super low cal diets. At the very least I would take maintenance refeed weeks regularly so you don’t continue to destroy your metabolism.3
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Cahgetsfit wrote: »If someone could give me the recipe for gaining 1kg of muscle in 5 days, and it didn't involve HGH or other PEDs, i'd love them forever.
Just saying...
Takes YEARS of eating at a surplus for females to gain significant muscle without turning to the juice.
So OP - most likely the water from the carbs.
And it's not a significant gain, as others above have said, but I know how you feel because scales suck!!
That's not always the case. For example, I've been extremely active almost my whole life; at one point (some 10 years ago) I was at the elite athlete level, playing three sports and training over 3/4 hours per day and then plus gym. Then I grew old and when I stopped training and didn't immediately lower my intake I obviously gained weight, quite a lot at one point --- I gained 25 Kg in the first 4 years and then I lost 27 Kg in 2014 when I started training and watching my intake again. Then I quit training again and not caring for what I eat and in the past three years I gained back around 12 Kg. So now I started again with my meal program and training so I can lose that again, this time I'll try to maintain it.
Whenever I start again with a training & eating program, I start gaining muscle weight almost immediately, usually within the first week. The body has an incredible muscle memory and if your body is used to gaining muscle weight, it will start doing it surprisingly quickly.
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I agree that is not a significant fluctuation. But definitely hang in there bc I’m typically 5’2 115 lbs and exercise an hour a day with one rest day and maintain easily on 2200-2300 so there’s no way you’re gaining fat on 1500. You need to give your body a chance to tolerate the increased food as your digestion has likely slowed significantly with how little you have been eating and now your system is like “how do I process this?” I personally think you should be eating at least 1700-1800 cals per day. I spent YEARS trying to eat 1200-1500, which lead to binges, and you know how much I weighed then? Around 115 lbs as well. So I’m very anti super low cal diets. At the very least I would take maintenance refeed weeks regularly so you don’t continue to destroy your metabolism.
My plan was to increase to 1700 after this, so I'm on my way there Hopefully I'm not cursed and my maintenance calories aren't actually 1500 lol. I'm hoping to do 1500 during the week and 2100 on weekend days eventually. I thought it would work based on calculating my TDEE from intake/weight loss over the last 4 weeks, 6 weeks, and 3 months for reference, but now I'm feeling skeptical. 2 -
Cahgetsfit wrote: »If someone could give me the recipe for gaining 1kg of muscle in 5 days, and it didn't involve HGH or other PEDs, i'd love them forever.
Just saying...
Takes YEARS of eating at a surplus for females to gain significant muscle without turning to the juice.
So OP - most likely the water from the carbs.
And it's not a significant gain, as others above have said, but I know how you feel because scales suck!!
That's not always the case. For example, I've been extremely active almost my whole life; at one point (some 10 years ago) I was at the elite athlete level, playing three sports and training over 3/4 hours per day and then plus gym. Then I grew old and when I stopped training and didn't immediately lower my intake I obviously gained weight, quite a lot at one point --- I gained 25 Kg in the first 4 years and then I lost 27 Kg in 2014 when I started training and watching my intake again. Then I quit training again and not caring for what I eat and in the past three years I gained back around 12 Kg. So now I started again with my meal program and training so I can lose that again, this time I'll try to maintain it.
Whenever I start again with a training & eating program, I start gaining muscle weight almost immediately, usually within the first week. The body has an incredible muscle memory and if your body is used to gaining muscle weight, it will start doing it surprisingly quickly.
Don't mistake neuromuscular adaptation for muscle fiber gain, nor confuse the process of strength regain as being the same as gaining brand new strength or muscle mass.
For a woman, a quarter pound of new muscle mass gain per week would be a very good result under optimal conditions (which include a calorie surplus), or half a pound for a man. Strength gain, and even visually-perceived "tone", can happen faster.
On the other hand, half a pound per week is about the slowest perceivable fat loss rate, over anything less than a multi-month observation period.
Sadly.13 -
I started training again 7 weeks ago. Obviously I'm not training as much as I did 10 years ago, but I'm trying to exercise at least 1:30 hours per day, sometimes 2, alternating between training only one sport , going to the gym and walking (What with work and college and everything else, I don't have the time or energy anymore to do everything I did when I was younger -- I'm 37 and my body knows it!). Right now I'm only doing ice hockey on Mondays, Tuesdays and Fridays, gym on Wednesdays, Thursdays and Saturdays, and whenever I finish early I walk home, and that's around a 5km walk. On Sundays I rest, although if I'm not that tired I might walk a while or go for a short run.0
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Sorry, my last comment got too separated from the other, this is my first time chipping in here and didn't realize everyone answered back so quickly!!
Greetings from Buenos Aires! 5 -
Cahgetsfit wrote: »If someone could give me the recipe for gaining 1kg of muscle in 5 days, and it didn't involve HGH or other PEDs, i'd love them forever.
Just saying...
Takes YEARS of eating at a surplus for females to gain significant muscle without turning to the juice.
So OP - most likely the water from the carbs.
And it's not a significant gain, as others above have said, but I know how you feel because scales suck!!
That's not always the case. For example, I've been extremely active almost my whole life; at one point (some 10 years ago) I was at the elite athlete level, playing three sports and training over 3/4 hours per day and then plus gym. Then I grew old and when I stopped training and didn't immediately lower my intake I obviously gained weight, quite a lot at one point --- I gained 25 Kg in the first 4 years and then I lost 27 Kg in 2014 when I started training and watching my intake again. Then I quit training again and not caring for what I eat and in the past three years I gained back around 12 Kg. So now I started again with my meal program and training so I can lose that again, this time I'll try to maintain it.
Whenever I start again with a training & eating program, I start gaining muscle weight almost immediately, usually within the first week. The body has an incredible muscle memory and if your body is used to gaining muscle weight, it will start doing it surprisingly quickly.
As mentioned by @AnnPT77 neuromuscular adaptation. Not actual full on proper "gainz". OP can't have gained 5kg of muscle on 1500 calories over 5 days. Just not physically possible.
She did gain glycogen in her muscles due to upping her carbs tho.
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This can freak out dieters trying to transition to weight maintenance or smaller deficit. What you think of as your weight is a range, not a number, so 59 is about how much you weigh right now when you eat 1200 calories. 60 is about how much you weigh right now when you eat 1500 calories.
That's why some dieters get frustrated when they transition to maintenance and think they "broke their metabolism". When you lose weight and achieve a certain weight then transition to maintenance (smaller deficit in your case), it's almost inevitable that you will be maintaining a weight that is higher than what you used to weigh when you were dieting (will start to lose from a higher starting point in your case). Food volume, glycogen...etc. It's not exactly "excess water", it's more like your new average water/glycogen/food weight. Of course, it may have coincided with actual water retention, but my point is, expect to be at a slightly higher weight for a while.5 -
There are a lot of numbers between 1200 and 1500. Pick one of them.7
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There are a lot of numbers between 1200 and 1500. Pick one of them.
I'm 5 ft 6 and exercise heavily for an hour and a half 6 days a week. I'm transitioning into maintenance. According to my weight loss trends, online estimates, and common sense I shouldn't have to reduce my calories below 1500 to maintain.8 -
From your thread in the maintaining weight forum it was clear you were suffering a lot of anxiety about raising your calories.
When you read the number on your bathroom scales try not to let your emotional self read and react to the numbers. It needs to be the calm, logical part of your mind that takes in and validates the data the scales tell you.
You KNOW you can't be gaining fat as 1500 is far below your projected maintenance allowance.
Don't FEEL the number, it's just data that you need to assimilate rather than react to.
You KNOW calorie counting works or you wouldn't have lost the weight you have.
Don't FEEL that weight gain out of line with your calorie intake can possibly be fat gain, you KNOW it can't be.
Trust the process and work at stretching out the timeline how you judge your weight trend.
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purple4sure05 wrote: »There are a lot of numbers between 1200 and 1500. Pick one of them.
I'm 5 ft 6 and exercise heavily for an hour and a half 6 days a week. I'm transitioning into maintenance. According to my weight loss trends, online estimates, and common sense I shouldn't have to reduce my calories below 1500 to maintain.
I'm 5 ft 6 and exercise a lot. I opted to transition into maintenance more gradually. I went from 1250 calories a day (plus half my exercise calories, of course) to 1350 calories a day (plus half exercise calories). Then I went to 1425 calories (plus about 3/4 exercise calories). Finally several months later I reached 1500 calories.
You don't have to go with 1200 calories OR 1500 calories. There are a lot of other numbers in between you can choose.4 -
Cahgetsfit wrote: »As mentioned by @AnnPT77 neuromuscular adaptation. Not actual full on proper "gainz". OP can't have gained 5kg of muscle on 1500 calories over 5 days. Just not physically possible.
She did gain glycogen in her muscles due to upping her carbs tho.
She mentioned a roughly 1Kg difference --- not 5Kg
By the way, I'm not making that stuff up, it's what all my doctors have told me when looking at my progress and weight changes.11 -
Still hovering around 60 kg for 7 days now. On the other hand my boyfriend who's also increased his calories and eaten way more carbs than I have had managed to drop 2kg overnight.0
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purple4sure05 wrote: »Still hovering around 60 kg for 7 days now. On the other hand my boyfriend who's also increased his calories and eaten way more carbs than I have had managed to drop 2kg overnight.
Report back in another 3 weeks.
Time to start looking further ahead than a few days. Seriously you are going to drive yourself crazy putting so much emphasis on a few days.
Every time you adjust your cals I would suggest waiting a month to see the true results.9 -
BTW - does your chicken stock really have no sodium?
That's seems a little surprising so might be worth checking.2 -
BTW - does your chicken stock really have no sodium?
That's seems a little surprising so might be worth checking.
No it doesn't! Haha. It's really hard to find accurate entries in New Zealand. I always just compare the calories to the packaging for stuff like chicken broth or sauerkraut that I'm using that are low calorie. The main food items I eat I'm much more careful with. In the past I didnt really care about sodium but now since it could be effecting things more, its probably worth manually entering everything in if the entry in the database is incomplete0 -
you can get very low sodium chicken stock, the lowest I've found is 95mg per 100grams in Australia. I'm big on not purchasing items that have added salt in. we have a lot of brands with 'no added salt' and comparing it with the oringal, its shocking how much salt is added. i would think chicken stock does have salt, but its not on the packaging.1
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Okay, I'm back after 4 ish weeks! I need help analyzing these trends if someone can help me.. I get that it shows the trend going down three pounds but if you look at the numbers, I basically have bounced up and down from roughly the same low number to slightly less-high upper numbers. The first one was so high partly due to water retention in sore muscles. My low number has gone down by just over one pound. My weight always came in significantly below the trend line when I ate 1200 calories and now it's all over the place.
I should be losing a pound a week (based on three months of data before this). I was going to start upping my calories again may 1st but now I feel like I have no idea how to figure out my maintenance calories. This was supposed to help me, but I'm just confused. These trend lines dont make a lot of sense to me considering when I was losing faster for months, it was always so far below the trend.
Can anyone help me make sense of this? I've been weighing everything I eat as I always have.0 -
Weight fluctuation of a few pounds from day to day is normal. Fluctuations that encompass increasingly "less high upper numbers" are what normal weight loss looks like. Your Libra graph looks like weight loss at a pace that is generally reasonable given your stats.
You are within the optimal BMI range for your height. Therefore, you should not be expecting or attempting to lose more than 0.5 lb/week, and that pace of loss may not be consistent. Additionally, 0.5 lb/week may even be faster than your stats can support. When people have very little to lose, it's common for them to only see the number on the scale go down by a pound or two every 4-6 weeks. A pound per week is not a realistic expectation given your stats.
You also need to become comfortable with normal weight fluctuations as you approach maintenance. Maintenance is not one number. Maintenance is a weight range, usually about 5 pounds, and your weight will fluctuate within it from day to day.
When you get to maintenance, you'll likely figure out your maintenance calorie goal by gradually adding calories, giving it *about a month* to see whether your weight has stabilized, and adjusting from there. Worrying about day to day fluctuations does not work well for maintenance. You are looking for long term trends rather than each day's number on the scale.9
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