NEED Advice from some ol' pros here!

FluffnStuff

Alright, a few have read some of my struggles the last few months.... well today when I weighed (I only weigh once a week)... another 1 lb gain! That would make a gradual 5lb GAIN in a little over a month.
Here are a few posts explaining what I've been doing the last month.....

" have gained 4lbs over the last month.
I started doing the ChaLEAN Extreme 90 day program and today was the end of section1.
For those who don't know what ChaLEAN extreme is, it's a fitness program based on lifting heavy weights, low amount of reps (10-12) with some cardio workouts (which I am hoping to add in a few more when school is out for summer).
Well I burn it up pretty good, crazy sweat, HRM hella high...
BUT... I've GAINED weight.

Now, I am trying to NOT focus on weight loss (because it literally drives me insane). I want to focus more on muscle tone, strength, appearance... which I am getting...my jeans are getting too loose.
It's just depressing to know that for some reason I'm also GAINING weight while slimming down.

My diet could be better... but I haven't found that good middle ground that I can live with and still lose weight. huh

Any tips, advice or insight would be appreciated."


"I posted this on another thread, but figure this way it may get more of a response.

Does anyone set their calorie intake lower (in a healthy range still) and then eat ALL of their exercise calories? It's more of a mental game.

For example... To lose 1 lb a week I need to eat 1610, not a bad number.
BUT with my workouts I can burn between 300-550 calories. On top of the original 1610 that's 2160.
My weight loss has come to a stand still.

However, if I lower my calorie intake to 1300 (about a 1.6 lb loss a week) and eat back ALL of my workout calories... that would give me a max of about 1850.

For me, this isn't all about weight loss, I am doing a lot of strength training. However, when I see all those additional calories from exercise... I eat stuff I shouldn't (mainly carbs... even healthy ones do not good things for me). Which is defeating the LOOK I am going for. I figure with a smaller minimum number I will be more... cautious about what I eat and really "earn" those exercise calories.

Anyone else use this mind-set? I've tried the set at 1200 (starving) and at 1610 (pigging out)... I figure if I manipulate it (staying within a healthy boundries) I will see more overall success.

Thoughts... ideas.... advice...

**I hope what I was trying to say came across... "



I actually only reduced my calories to 1400 and have been eating back MOST of my exercise calories. Rarely ever going over 1800. My diet has improved this week, staying within my calorie ranges (including workout cals). My workouts have shifted this week to MORE heavy weights...and the trainer says a RAPID weight gain of about 4lbs can be expected but it goes away within a week.... It's due to muscle tissue being protected. BUT, obviously MY weight hasn't gone away... it just keeps climbing. The problem... well if I am just gaining that means I am not losing anything... right? Granted, I am seeing more muscle tone, but SOME fat should be coming off right?
I know I wasn't looking to keep an eye on the weight, but man, I didn't plan on GAINING either.

A few things I've noticed this week since shifting to less calories:
Tired
Not as hungry (a few weeks ago eating 1600 I was ALWAYS hungry)

I know there are soooo many successful people on here who've seen great results!
I WANT to look good (whether by weight training or losing weight or a combo) but for some reason none of the tweaking, increasing work outs (my legs look fabulous though), and lowering calories... it just hasn't worked!

I need guidance! Advice.... A plan... something!
Help!

LifesPilgrim

could it be gains in muscle mass?

arewethereyet

I had lost 30 pounds when I hired a trainer for 6 weeks. I gained 2 pounds:noway:

But then she measured my body fat (which is truly what it is all about) and I had lost 4% body fat in those 6 weeks.

I came in the next night in my work clothes. She grabs my waist and asks if I measured before starting. Why yes, I had lost 5 inches. AND went down a full pants size.

leave the scale alone if you are doing Chalean.........she will kick your *kitten* and get your muscles pumped!! Get out a tape measure and a pair of formerly tight jeans, bet they fit!

Wishful

Hey! Maybe we could change the terms to overfat, healthy fat and underfat and leave the word weight out of it altogether!

arewethereyet

http://www.myfitnesspal.com/topics/show/49405-chaleaners-unite

FluffnStuff

I know the weight shouldn't matter, it was just discouraging to see.
I would LOVE to fit into a pair of sexy size 12 shorts I have for when my fiance gets home!
Which is an accomplishment for me.... I have HUGE quads :noway:

I know I need to have more faith in the program, I really do love the challenge.
Although my weight is insane... I have a BMI of like... 26 or something....

Do you think maybe a little more cardio would help? I do the assigned program, but it has so little cardio. Maybe nothing major some walking/jogging. :huh:

sandy429

Don't do anything extra. Trust the program, and remember that it's a 90-day program -- not 30. Patience is key.

I'm almost done with my 4th round of P90X. When I started my first round I weighed 125, with 19% bodyfat. Today, I weigh 123, with 10% bodyfat. So, in a year of doing these intense workouts, I've lost a total of 2 lbs, but my body fat has gone down considerably.

Throw the scale away. It doesn't tell the whole story. Go by your bodyfat percentage and your measurements -- those are the most important numbers.

adopt4

The intense workout you're describing does put your body into a mode where it's fighting itself, you can't really gain muscle mass at a calorie deficit but obviously you're toning the muscles and losing fat. Cardio will burn more fat, if you add that, but you are already working your body a lot. I have worked with the trainer for the past month and haven't lost any weight - but dropped a pants size. So that's just how it goes, I think.

Dont' worry about the scale, it could be water retention in your muscles if the workout is very extreme, and also if you are not eating enough and using that many calories, your body could be gaining, your net calories need to be the important number, net calories = total calories eaten - (minus) exercise cals, so if that number is below say 1200 you're in trouble unless you're a very short person.

Chances of you putting on a pound of muscle in the last week is very slim - with your calorie deficit. I would lean more towards water retention, unless you're in starvation mode by not eating enough.

FluffnStuff

I assume I'm eating enough.... which is funny in itself.
I have had a history of undereating....just cause I don't think about food... I get too busy to eat and drink somedays. Eventually I do though, and rarely is it the "binge" type people talk about when they haven't eaten all day.

When I pulled up my Net Calories... I was often under 1200 (I sometimes forget to log a meal)...but recently it's been above and I've been more diligent on journaling all my food.