Food Journal Tips

homechef4389
homechef4389 Posts: 4
in Food and Nutrition
I have been working at this for a while, lifting weights 4 days a week, and eating healthier. I've gained just a bit of weight, and I was beginning to wonder if it's muscle I'm gaining. Could someone view my journal and tell me whether you think I am eating correctly for someone who has a desk job, works out 2 hours 4 days a week, eating the way I do. Send me a friend request and I'll accept so that you can see my diary.

Replies

  • jlclabo
    jlclabo Posts: 588 Member
    you need to make your food journal public for anyone to see it.
  • homechef4389
    homechef4389 Posts: 4
    lol, thank you. I made my journal public.
  • diannethegeek
    diannethegeek Posts: 14,776 Member
    It's really hard to gain any significant amount of weight while eating at a calorie deficit. It's possible that you're seeing some newbie gains, but it's more likely that your muscles are holding onto some extra water to cushion and repair them. We tend to hold onto some extra water weight for a couple of weeks when starting a new routine or increasing an old one, which can cause a small gain on the scale that's sometimes mistaken for muscle gains.
  • homechef4389
    homechef4389 Posts: 4
    So you think the weight that I'm seeing (2lbs) is just water weight from my muscles healing? I believe it, but I'm wondering if I'm eating enough to lose weight and get a bit of lean muscle. Any tips would be great. I'm lifting weights with the guys, heavy, for about 2 hours. I'm just worried that I'm hurting myself more then bettering.
  • jlclabo
    jlclabo Posts: 588 Member
    I have been working at this for a while, lifting weights 4 days a week, and eating healthier. I've gained just a bit of weight, and I was beginning to wonder if it's muscle I'm gaining. Could someone view my journal and tell me whether you think I am eating correctly for someone who has a desk job, works out 2 hours 4 days a week, eating the way I do. Send me a friend request and I'll accept so that you can see my diary.

    ok here is what i am seeing. you are lifting weights 4 days a week on 1200 cals. not enough calories. and if you are doing cardio at times through the week you are furthering the deficit. your protein intake is low for you current lifting also. i honestly recommend upping protein to at least 100g a day, the 150 carbs should be sufficient, and 60 fat giving you a total of 1540 cals. by your profile im taking it you want to lose about 20lbs. you should have your settings at .5-1lb a week loss. any more any start to get a bit too low for the work you are doing. i say give those numbers a run for about 4 solid weeks and see how you are doing then adjust in small increments from there.
  • jlclabo
    jlclabo Posts: 588 Member
    So you think the weight that I'm seeing (2lbs) is just water weight from my muscles healing? I believe it, but I'm wondering if I'm eating enough to lose weight and get a bit of lean muscle. Any tips would be great. I'm lifting weights with the guys, heavy, for about 2 hours. I'm just worried that I'm hurting myself more then bettering.

    i think the 2lbs is a combination of factors. possibly for muscle repair, but mainly from your intake being too low and your body is holding on to everything to keep functions up.
  • healthygreek
    healthygreek Posts: 2,137 Member
    Are you using a food scale to weigh all your food?
    You may be eating more than you think.
  • Phoenix__Rising
    Phoenix__Rising Posts: 9,981 Member
    If you're working with weights 4 days per week,
    it could be water in the muscles? Are you once
    in a while taking a full week off? That used to
    help me, when I was using my scale.

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