Help I'm getting fat.

nbrown88ca

Okay so here is my story:

About a year ago I weighed about 135lbs I am 5'11. Not strong at all or fit.

I do hot yoga about 4 times a week and go to the gym 2-3 times a week.

When I am at the gym I do about 15 min of cardio (hate cardio) and an hour of weight lifting.

Since last year I have gotten strong but I currently weigh 150lbs and I have no muscle definition. My legs and abs and arms are getting bigger but the layer of fat on my arms grows with it. So i am getting stronger and fit but I feel like i've gained so much weight and have nothing to show for it (my body sucks)

So next thing. My food... I eat healthy eggs in the morning salads for lunch. nuts and fruit for snacks. Dinner is usually a protein and veggies, I do indulge a few times a week... chocolate chips, bread and I feel the days I eat junk are the days I go to the gym I am sooooo hungry after I'll eat anything.

My meal plan is about 1200-1400 calories a day depending on my exercise. but I feel like nothing is changing....

What can i do to show more toning and definition.

HELP!

Thank you in advance for your advice

-Nicole

itsHealthy

Hi- One thing that helped me for definition or tone is '30 Day Shred'. You won't lose a lot of weight, I mean you do lose some at a slow pace but it is great for arms, abs and thighs!!

*Edited for spelling errors

melsinct

i am getting stronger and fit but I feel like i've gained so much weight and have nothing to show for it (my body sucks)

If you are getting stronger and more fit, then you do have something to show for your weight gain.

I feel the days I eat junk are the days I go to the gym I am sooooo hungry after I'll eat anything.

It sounds like you aren't eating nearly enough. 1200-1400 calories would not satisfy an active person of your height. I am a moderately active 5'7" woman in her late 30s (less active than you) and I eat way more than that. You are gorging on junk because your body is telling you to feed it. I have a feeling if you use MFP properly, as in set your activity level, height, and goals, and eat what it says, you will probably feel a lot better.

soehlerking

I agree with melsinct--it doesn't sound like enough calories to me. I'm 5'4" 135lbs, and I'm eating 1500 (before exercise calories) to lose. I'm assuming you're talking about heavy lifting (70-85% of your max effort), not just 5-lb weights, right? From your profile it I'm guessing you're lifting heavy. It really sounds like you're doing everything right, but as you build muscle, your weight will go up. Just be sure to fuel your body so you can keep on being awesome!

12by311

Do you have a plan when you lift?

If you've gained 15 lbs in a year and have been working out, you may have gained some muscle but not 15 lbs of muscle unfortunately.

Are you eyeballing your food? Obviously you're eating more calories than you need to maintain your weight.

But at 5'11 and EITHER 135 OR 150, why are you trying to lose weight? Maybe your should try recomp-ing. Figure out your maintenance and eat that, then lift.

LizL217

If you open your diary and provide more specifics about what your typical weight-lifting workouts look like, we might be able to provide more educated advice.

While others are saying that you're not eating enough calories, if you've gained 15 pounds in a year then you have been eating at a calorie surplus. No ifs ands or buts about it. You can't gain weight on a calorie deficit except the odd few pound fluctuations here and there from water weight.

So the problem is one of three things: a) you're eating more than you think, in which case a food scale and liquid measuring cup would be helpful, b) you aren't burning as many calories as you think you are in your workous (MFP and exercise machines often grossly overestimate calorie burns), or c) you have a much slower-than-average metabolism for someone of your stats, in which case you might want to seek a doctor's advice or get tested for thyroid issues or other medical problems that can hinder weight loss. Usually the problem is A and/or B.

jonnythan

My meal plan is about 1200-1400 calories a day depending on my exercise. but I feel like nothing is changing....

Unlikely if you're maintaining or gaining.

Open your diary.

LKArgh

Based on your height, I doubt you can have really much fat to show at this weight. Sounds like your body is trying to settle to a normal weight and you are getting stronger as you say, so you are building muscle. If the goal is to have zero fat, then your perception of how your body should look is probably really off. Have you asked friends or trainers at the gym? I bet you are the only one seeing that you are getting fatter Hoenstly, I think you need to reconsider your meal plan, to be quiet higher every day, so you do not end up starving and have the energy you need to work out.

jonnythan

It sounds like you aren't eating nearly enough. 1200-1400 calories would not satisfy an active person of your height. I am a moderately active 5'7" woman in her late 30s (less active than you) and I eat way more than that. You are gorging on junk because your body is telling you to feed it. I have a feeling if you use MFP properly, as in set your activity level, height, and goals, and eat what it says, you will probably feel a lot better.

Uh. If she's "getting fat" the last thing in the world she should do is eat more.

QuietBloom

Can you open your diary please?

ILiftHeavyAcrylics

Open your diary.

Are you using a food scale, entering your own recipes, and choosing the usda entries from the database (the ones with no asterisk)?

tech_kitten

If you're not eating enough protein or enough calories period, your body is cannibalizing itself to try to keep you alive. Your recovery periods are probably pretty lengthy, and you may be doing more damage than good if your body doesn't have the nutrients it needs to rebuild.

ILiftHeavyAcrylics

Also can you tell us more about your lifting program? Your second most recent post was a month ago, at which point you said you hadn't been working out for the past month.

chaparra71

It sounds like you aren't eating nearly enough. 1200-1400 calories would not satisfy an active person of your height. I am a moderately active 5'7" woman in her late 30s (less active than you) and I eat way more than that. You are gorging on junk because your body is telling you to feed it. I have a feeling if you use MFP properly, as in set your activity level, height, and goals, and eat what it says, you will probably feel a lot better.

Uh. If she's "getting fat" the last thing in the world she should do is eat more.

I *think* the implication by the person saying she isn't eating enough calories was that she is NOT fat, but she sees herself as fat.

BlueBombers

You need to eat more than that with all that exercise.

nbrown88ca

Sorry I dont know how to open my diary I will figure it out.

I think I might be eating too many calories. On a normal healthy eating day I eat 1200-1400 but I often turn to junk when I am starving which probably brings me over 2000 calories.

I think getting a scale for food will help a lot. I think I need to plan my meals out more and make sure I have a healthy post work out snack.

Also I agree I am not at my recommended weight for my height! 5'11 I believe I should be around 160 or more.

I have been thin all my life, not being active for many years I dont have large muscles. I agree I might "see" myself as fat but I dont mean I am fat as in overweight I guess I would just like to be toned and see the muscles that I have been working on for so long.

I really hope the solution isnt to eat more because I might gain more weight lol

jonnythan

Sorry I dont know how to open my diary I will figure it out.

I think I might be eating too many calories. On a normal healthy eating day I eat 1200-1400 but I often turn to junk when I am starving which probably brings me over 2000 calories.

I think getting a scale for food will help a lot. I think I need to plan my meals out more and make sure I have a healthy post work out snack.

Also I agree I am not at my recommended weight for my height! 5'11 I believe I should be around 160 or more.

I have been thin all my life, not being active for many years I dont have large muscles. I agree I might "see" myself as fat but I dont mean I am fat as in overweight I guess I would just like to be toned and see the muscles that I have been working on for so long.

I really hope the solution isnt to eat more because I might gain more weight lol

Food -> Settings -> Scroll to the bottom and hit Public.

ILiftHeavyAcrylics

Also can you tell us more about your lifting program? Your second most recent post was a month ago, at which point you said you hadn't been working out for the past month.

Quoting myself in case you missed it.

If you want to build muscle then let us give you some input on your programming.

jonnythan

Today is your third day of logging. Way too early to draw any conclusions about weight change.

That said, you definitely need to measure your portions more accurately. Weigh your food. A "half cup" of pasta could be anything. Not sure how you got "0.85 ounces" of trail mix without a scale.

You should also increase your protein goal since lean mass is important to you. MFP's protein goal is way too low. You should aim for at minimum 1 gram of protein per pound of lean body mass.

I also suggest you quit tracking sugar, because it's irrelevant.

__freckles__

Sorry I dont know how to open my diary I will figure it out.

I think I might be eating too many calories. On a normal healthy eating day I eat 1200-1400 but I often turn to junk when I am starving which probably brings me over 2000 calories.

I think getting a scale for food will help a lot. I think I need to plan my meals out more and make sure I have a healthy post work out snack.

Also I agree I am not at my recommended weight for my height! 5'11 I believe I should be around 160 or more.

I have been thin all my life, not being active for many years I dont have large muscles. I agree I might "see" myself as fat but I dont mean I am fat as in overweight I guess I would just like to be toned and see the muscles that I have been working on for so long.

I really hope the solution isnt to eat more because I might gain more weight lol

If you don't have a scale then that's your answer. You're guestimating your food and eating more than you think.

ILiftHeavyAcrylics

You only have 2.5 days logged. So yes, I'm guessing you've been eating a lot more than you think. You're also sorely lacking in protein.

My advice is to eat 1 gram of protein per pound of lean body mass (or .8 grams per pound of body weight if you don't know your body fat %) and .35 grams of fat per pound of body weight. Make sure you're doing a progressive loading strength training program consistently. Either eat at maintenance or a very small deficit (set MFP to lose .5 lbs per week at most) and eat back your exercise calories.

You're at a healthy weight for your height. 135 is very nearly underweight for you.

eta: and get a scale. You've got foods logged in grams and you've got no way to know how many grams. 50 grams of yogurt, for example, is about a third of a container.

nbrown88ca

So my lifting prgram... I am not an experience lifter I just kinda do what I've seen online... what my crossfit friends have taught me lol.

I dont know if this is really a program but:

I have about 4 various arm exercies I use about 15lb weights and do 3 sets of 10 reps

I do 3 sets of 10 deadlifts with 45lb weights and I do the same 3 sets of 10 squats with a 20lb weight.

Then I do random weight machines for your legs and arms etc. usually 3 sets of 10.

I try to do a lot of core exercises like planks and burpees.

I just recenlty got the 30 day shred info so I am going to start incorporating some of those exercises.

Also a mile stone I recently did 2 push ups in a row (dont judge me)... something i wasnt able to do before (very weak) so I see myself getting stronger... slowly. lol

ILiftHeavyAcrylics

So my lifting prgram... I am not an experience lifter I just kinda do what I've seen online... what my crossfit friends have taught me lol.

I dont know if this is really a program but:

I have about 4 various arm exercies I use about 15lb weights and do 3 sets of 10 reps

I do 3 sets of 10 deadlifts with 45lb weights and I do the same 3 sets of 10 squats with a 20lb weight.

Then I do random weight machines for your legs and arms etc. usually 3 sets of 10.

I try to do a lot of core exercises like planks and burpees.

I just recenlty got the 30 day shred info so I am going to start incorporating some of those exercises.

Also a mile stone I recently did 2 push ups in a row (dont judge me)... something i wasnt able to do before (very weak) so I see myself getting stronger... slowly. lol

Have you been progressing? Lifting heavier?

My advice is to follow a real program. Starting Strength is a good one. Also Stronglifts and New Rules of Lifting for Women. And I've heard good things about Strong Curves but I don't know much about that one.

ILiftHeavyAcrylics

Here, read this:

http://www.fitnessfactreview.com/the-art-science-of-calorie-counting/

nbrown88ca

awesome! I will thank you.

I know I need a real program.

I started out at 7.5lbs now up to 15 so I have been progressing

Graelwyn75

As others have said, you are not overweight remotely. I am an inch shorter than you and 137Ibs. I also do weights, cardio and closely monitor my intake to ensure that a) I get enough calories, but not too many and b) I get enough protein, which for me, is usually 100-120g a day, sometimes more.

I suggest looking into stronglifts, if you like something simple and easy to follow...there are videos online of then whole routine. Or new rules of lifting for women which is a bit more complex and involves more planning. I also suggest you consider, rather than losing weight, doing a body recomposition. Put yourself on a proper weight training programme, add in some HIIT, hit your protein goals, and eat at or just slightly below maintenance calories. And try not to eat too much junky food.

geekyjock76

You're eating more calories than you think. Even if you were trying to reduce fat mass, you are way too tall and active to be attempting to eat only 1200-1400 calories. You probably maintain on about 2200 calories. And if you were to gain weight (160 lbs), you're looking at 2400 to 2500 to maintain.

SLLRunner

My meal plan is about 1200-1400 calories a day depending on my exercise. but I feel like nothing is changing....

Unlikely if you're maintaining or gaining.

Open your diary.

This.

Op, it's wonderful you feel stronger and more fit, but if you are gaining weight and your clothes are getting tighter, you are eating more than you realize. Opening your diary will help.

Weigh all your food, read packages, and chuck the measuring cups. Log all your food and exercise calories, eat about 50% of your exercise calories back (because if you use MFP or machine estimates they are WAY OFF).

nbrown88ca

Thanks everyone for the advice. I will start my plan today! I do think I am eating more then I should be.

Thanks again!

nxd10

BTW . . .

I'm coming back to this topic and just wanted to say something.

Your topic is "help I'm getting fat". You're on a forum for people who have lost weight - sometimes huge amounts of weight. They really are or were fat by any objective standards. Yes, there are more polite words for it. But that's what we're talking about.

You started out with a BMI of 18 - bottom of the healthy range.
You've moved into the middle of the healthy range by exercising. That means you put on muscle, not fat. In fact, you say the same 'fat' you had before is now over your muscles. BMI overestimates how heavy you are if you have a lot of muscle. By no standards are you fat.

Saying you are fat is not a nice thing to do, given how many people on this forum really do have weight problems.

You have a problem - you want to look even better than you do and you may need to think about how you're logging. I'm not minimimizing that. I'm simply saying think about your audience and your language.

QuietBloom

BTW . . .

I'm coming back to this topic and just wanted to say something.

Your topic is "help I'm getting fat". You're on a forum for people who have lost weight - sometimes huge amounts of weight. They really are or were fat by any objective standards. Yes, there are more polite words for it. But that's what we're talking about.

You started out with a BMI of 18 - bottom of the healthy range.
You've moved into the middle of the healthy range by exercising. That means you put on muscle, not fat. In fact, you say the same 'fat' you had before is now over your muscles. BMI overestimates how heavy you are if you have a lot of muscle. By no standards are you fat.

Saying you are fat is not a nice thing to do, given how many people on this forum really do have weight problems.

You have a problem - you want to look even better than you do and you may need to think about how you're logging. I'm not minimimizing that. I'm simply saying think about your audience and your language.

Oh for heaven's sake. Easily offended much?