Blah, gaining weight
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janelleduah
Posts: 33
So in the first few months of doing EM2WL, I went down from 137 to 130.8. Ever since then, my weight has slowly been creeping up. I'm now 135.2 
I think I may have to start from scratch but I'd like to hear some advice on what to do.
I've been 134-135 since May and my measurements have also basically been the same.
In May, I was stil heavy lifting 4 times a week, doing 2 days of dance cardio, and 1 day of rest, as usual, so this jump from 130.8-134 was a huge surprise.
Now, since school is out, I have been doing 6 days a week of dance cardio for about an hour (mostly tabata/ round style) and bodyweight exercises. I must say, in this time I've gotten better ab definition and shaved off 2 whole minutes from my mile time but apparently my bodyfat % is still the same. And I've gained an extra 1-2 lbs this month too.
I've also been jumping back and forth between eating TDEE-15% and eating TDEE-10% 6 days a week and about 1000 calories 1 day a week for intermittent fasting.
Nothing has been working!
What should I do?
Stats: 5'4", 23 yrs old, 135.2, BF as measured from Heybales' spreadsheet is 16.98%
I think I may have to start from scratch but I'd like to hear some advice on what to do.I've been 134-135 since May and my measurements have also basically been the same.
In May, I was stil heavy lifting 4 times a week, doing 2 days of dance cardio, and 1 day of rest, as usual, so this jump from 130.8-134 was a huge surprise.
Now, since school is out, I have been doing 6 days a week of dance cardio for about an hour (mostly tabata/ round style) and bodyweight exercises. I must say, in this time I've gotten better ab definition and shaved off 2 whole minutes from my mile time but apparently my bodyfat % is still the same. And I've gained an extra 1-2 lbs this month too.
I've also been jumping back and forth between eating TDEE-15% and eating TDEE-10% 6 days a week and about 1000 calories 1 day a week for intermittent fasting.
Nothing has been working!
What should I do?
Stats: 5'4", 23 yrs old, 135.2, BF as measured from Heybales' spreadsheet is 16.98%
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Replies
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If your BF% is around 16% that is pretty good for a female.. that's in the athletic range.. so if your looking for more definition eat closer to your TDEE and probably not do IF.. You can try eating more during your bigger calorie days but then also do IF and see if anything changes.. but its time to lift, and eat right to get what you want... I wouldn't even bother with that scale.0
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...yep bf at 16 or 17% for a female is stellar! just keep eating and make sure you do some lifting or body weight strength sessions.0
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So down to like last 15 lbs then if medium frame?
But that is great BF%, so unless you are willing to lose some LBM, you don't have 15 lbs to lose, not without being a triathlete and lose some more BF% along with the LBM.
You have better LBM than average gal your age, weight, height, and better metabolism to boot.
If you still have areas you want to work on, I think the deficit time is over, and you need the best results and changes from lifting.
The dance cardio is going to add water weight as body improves by adding glucose stores.
Did you redo the TDEE Activity Calc for your new routine?
And is the body weight exercise as hard as the lifting was, with same sets and rests?
If not doing the rests because it's not as hard, than you don't want the lower calorie burn for the line about lifting, so put it under high cardio.
Down to like a 13% deficit it appears, but that is weekly basis. Not 13% daily, and then 1 day of 1000 calories, because that just threw the deficit up a long ways.
With so little changes left with such small BF%, you have very narrow margin for error to still see positive results.
So the food side is dead on accurate, weighing everything for now? Haven't changed those habits with school out as to type of foods and accuracy?0 -
I was thinking of eating at TDEE and possibly trying to find a gym at home to start up heavy lifting again. Perhaps a better form of IF for me would be TDEE 6 days a week and 600 cals 1 day a week? I already eat very clean; I follow Paleo guidelines so lots of grassfed protein, vegetables, and good fats. So now I guess I have to throw away that scale and focus on physical changes I can see in the mirror and feel, performance-wise. But that's so hard! lol thanks for the help!If your BF% is around 16% that is pretty good for a female.. that's in the athletic range.. so if your looking for more definition eat closer to your TDEE and probably not do IF.. You can try eating more during your bigger calorie days but then also do IF and see if anything changes.. but its time to lift, and eat right to get what you want... I wouldn't even bother with that scale.0
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Yep, my original goal was 120-125 lbs. I don't particularly want to lose LBM but I am somewhat obsessed with #s and would like to eventually reach the 120's. I thought as much that the cardio was adding water weight, because I saw the weight start creeping up when I decided to cut down on heavy lifting and add more cardio in an effort to "cut" some weight.
And yep, I take measurements nearly every week and use those results to redo my TDEE activity stuff on a weekly basis. I put myself as moderately active, with an hour of working out 6 days a week. My bodyweight exercises were pretty cardio-like: for instance, I might do 5 rounds of 20 pushups, 20 sit ups, 20 air squats, making sure I had proper form. I definitely feel the burn from these bodyweight routines and have maintained my LBM i had acquired from heavy lifting, seeing as how my BF% has stayed about the same.
I'm obsessed with meal planning and food prep, and now that I have even more time, I plan a ton and measure and weigh out everything I eat. That's why I've been so frustrated lately, I feel like I'm doing everything right but seeing weight gain instead of loss. I may just eat at TDEE and see what happens...So down to like last 15 lbs then if medium frame?
But that is great BF%, so unless you are willing to lose some LBM, you don't have 15 lbs to lose, not without being a triathlete and lose some more BF% along with the LBM.
You have better LBM than average gal your age, weight, height, and better metabolism to boot.
If you still have areas you want to work on, I think the deficit time is over, and you need the best results and changes from lifting.
The dance cardio is going to add water weight as body improves by adding glucose stores.
Did you redo the TDEE Activity Calc for your new routine?
And is the body weight exercise as hard as the lifting was, with same sets and rests?
If not doing the rests because it's not as hard, than you don't want the lower calorie burn for the line about lifting, so put it under high cardio.
Down to like a 13% deficit it appears, but that is weekly basis. Not 13% daily, and then 1 day of 1000 calories, because that just threw the deficit up a long ways.
With so little changes left with such small BF%, you have very narrow margin for error to still see positive results.
So the food side is dead on accurate, weighing everything for now? Haven't changed those habits with school out as to type of foods and accuracy?0 -
May indeed need a diet break, or with so low BF%, a weekly diet break day on your biggest exercise day.
Or like you mentioned, TDEE on workout days, IF of 1000 or 1 rest day a week.0 -
I'll try the latter option. Should I nix the dance cardio and just do bodyweight exercises and redo my activity as lightly active?May indeed need a diet break, or with so low BF%, a weekly diet break day on your biggest exercise day.
Or like you mentioned, TDEE on workout days, IF of 1000 or 1 rest day a week.0 -
I'll try the latter option. Should I nix the dance cardio and just do bodyweight exercises and redo my activity as lightly active?May indeed need a diet break, or with so low BF%, a weekly diet break day on your biggest exercise day.
Or like you mentioned, TDEE on workout days, IF of 1000 or 1 rest day a week.
Sounds like the dance cardio is probably fun for ya, keep it. Just need to eat correctly for level of activity.0 -
Ok thanks! I'll keep the cardio and bodyweight exercises and eat at TDEE level the days I workout and 1000 on rest day. I just got a sandbag so hopefully I'll be able to do some heavy lifting at home! I'll also start weaning myself from the scale. I usually weigh every day, but I'll try for every week, the morning after my fasting day. Thanks everyone for your help!I'll try the latter option. Should I nix the dance cardio and just do bodyweight exercises and redo my activity as lightly active?May indeed need a diet break, or with so low BF%, a weekly diet break day on your biggest exercise day.
Or like you mentioned, TDEE on workout days, IF of 1000 or 1 rest day a week.
Sounds like the dance cardio is probably fun for ya, keep it. Just need to eat correctly for level of activity.0
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