What is wrong with my plan - gaining instead of losing!?
Replies
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There are dozens of reasons why you are seeing a gain instead of a loss, especially when you are only talking about a window of a month. (Yes, TV shows like the biggest loser make it look easy. It however, seldom is it quite that easy.) Different times of day, good day/ bad day, maybe [hopefully] you are burning fat and building muscle.
I would say listen to some of the advice, or suggestions on tracking and diet. (But at the same time, if you cheat, own up to it, few if any of us are perfect, we just keep getting up and keep pushing.) There are a lot of people out here who have had great success, I know I am still learning myself. Success is not a destination, it is a journey.
My thoughts are this; I would suggest weighting in once a week same place and time, start with also taking basic measurements about once a month, and also see if you gym has a body fat scale. (Body fat is an estimate, but it certainly helps motivate me.) This way if it does have to do with some of the other factors, you will see it, and it will help you make better decisions going forward.0 -
Hmmm - I thought I was doing good with food. Used to eat about 5000 calories a day. Now I am eating 1950 or less a day. I thought 1500 was unhealthy - some people said my 1950 is too low.......
I wasn't going to eat my exercise calories but someone on another post said I am supposed too! Uggg.
Breakfast is always a WEIGHT LOSS SHAKE (unless it's a random weekend as we go out for breakfast but that is rare).
Two snack bars throughout day to control hunger.
Lunch is always a frozen meal - I can't leave the office for lunch and have no time to cook and pack my own lunch to take.
Dinner - this is random - my fiance is not trying to lose weight so we eat whatever but I try to control my portions of these items.
I input food based on the calories listed on the packaging OR on the recipe OR from the nutritional info at the place I am eating or their website. That is about as accurate as I can get.
You don't see a lot of GENERIC CHEESEBURGERS (was stuck at hospital menu) or PIZZA (birthday party). For the most part I always stay under my calories and eat pretty well.
I will try to do better though!
I would really try to eliminate the prepackaged food, it's so high in sodium. I don't have much time to pack a lunch either so I try to prepackage some things. eg. On Sunday I will take snack bags and do individual portions of baby carrots, celery. Oatmeal packets work well for a quick lunch too.0 -
Initial weight measurements may go up when a dieter begins a weight loss and muscle building routine. It is more motivational and less frustrating to stay off of scales for several weeks. When dieters weight themselves every day, the fluctuation in weight may cause frustration, and he may quit. Realize that muscle weighs more than fat, and the initial change in the body may be a slight weight gain before the fat is burned.0
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what I would suggest (and it is just a suggestion) is to limit your carbohydrates to no more than 180 per day (I try to limit mine to 150). If you limit your carbs, then the calories will be lower -- the problem I had was getting a minimum of 1200 calories to which Ill eat a broiled chicken breast or a couple hard boiled eggs to raise my calories. Unfortunately all the food that tastes good - bread, pasta, pizza is loaded with carbs. I havent had a sandwich in a year. I just have to plan my meals better and plan for a meal that is higher carb by reducing carbs earlier in the day. I dont know it this will work for you, but it is the method that I use. Also, make sure that you get 8 glasses of water a day (something I need improvement with).
-- Guy --0 -
My BMR is 2378. I am shooting for 1950 calories per day. Maybe I should lower that to 1850.
I will start logging my water - I drink about 50 oz's a day right now. Just need to log it.
I normally only weigh myself on Fridays. Might move to once every two weeks instead or something. Maybe I should get a BMI SCALE so I can test body mass instead of weight.
When I cheat you see it in my diary - those are the days I go way over on calories and they are there - usually the weekends when I am sitting around with friends watching games, heading out to lunch, etc0 -
My BMR is 2378. I am shooting for 1950 calories per day. Maybe I should lower that to 1850.
I will start logging my water - I drink about 50 oz's a day right now. Just need to log it.
I normally only weigh myself on Fridays. Might move to once every two weeks instead or something. Maybe I should get a BMI SCALE so I can test body mass instead of weight.
When I cheat you see it in my diary - those are the days I go way over on calories and they are there - usually the weekends when I am sitting around with friends watching games, heading out to lunch, etc
1850 - 1900 sounds fine then.
If you know that on the weekend, that you will be falling outside of your diet plan, then plan ahead and have food ready to go.......this is where you will need to work on your will power.
But also, the processed foods, you need to limit that......get foods as close to their natural state as possible.0 -
Does THC in THCguy refer to Marijuana? It is nearly impossible to lose while smoking. Just asking, please do not take offense. I am not anti pot at all.
This is a lie. THC doesnt make you gain weight. Anyways...
I have some suggestions:
Breakfast: Lose the weight loss shake
Try some of these instead
- home made egg sandwich, 1 egg, 1 slice cheese, whole grain bread or english muffin, and canadian bacon if you want some extra protein
- organic whole grain oatmeal with honey or PB2 (powdered all natural peanut butter)
- fruit and yogurt parfait (greek yogurt, granola, fruit)
ALL of these home made, can be made in advanced except for the oatmeal, but they sell "raw organic" oatmeal that come in packets that you can heat up in 2 minutes
Lunch: PACK A LUNCH FROM HOME!
How about a sandwich made with whole grain bread, slice of cheese, choice of meat, lettuce, tomato, light mayo or mustard
- you can also make wraps, or pitas
tuna is a great weight loss food with lots of protein, I like to use a can of tuna, 1 tbs light mayo, and hot sauce! then put it in whatever bread you chose wrap/sandwich/pita etc
Snacks: nuts, granola bars, yogurts, fruit, veggies & hummus
Dinner:
cook meals at home with your partner
chicken with veggies, eggplant parm, home made pizzas, salmon with veggies, quinoa is a great grain to have as a side, home made burritos, you can make home made pastas with whole grains, make your own pasta sauce....
WATER WATER WATER WATER - I would recommend to have at least 10, 8oz cups a day! Try carrying a large water bottle with you all day so you remember to fill it up!
I have tons of other ideas if you want help! Definitely try to lower sodium intake and up protein and fiber those help you feel full longer and build muscle. I will add you to my friends list and you can check out my diary!0 -
This is the best comment on here. This is very true!0
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Are these good goals for fat, sodium, etc - or should I adjust them?
Your Daily Goal
calories 1,970
carbs - 271
fat - 66
protien - 74
sodium - 2,500
sugar - 390 -
Those are decent goals...
I might would shoot for 200 - 250 for carbs
50 - 60 for fat
and whatever your body weight is in protein.
So if you are 200 lbs, then 200 gr of protein.
But important.
HIT THE WEIGHTS.
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Right now besides the cardio (which I would of course love to lose and go to all weights) I do the following and it takes about 30 minutes:
15 reps - 3 sets of each
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Dumbell squat pushups (pusing above head)
Stability Ball Dumbell Rows
Medicine Ball Throw up and Slam Downs
15 reps - 3 sets of each
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Hurricanes (cable machine)
Over and Unders (cable machine)
10 reps - 3 sets of each
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Decline Bench Situps with Weight
Dumbell Curls with Overhead Press
10 reps - 3 sets of each
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Chest press (cable machine)0 -
no time to pack your lunch? do it the night before! cucumbers and tomatoes... an apple... an egg with a single slice of whole wheat bread... almonds... mixed greens... blueberries... yogurt.0
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Right now besides the cardio (which I would of course love to lose and go to all weights) I do the following and it takes about 30 minutes:
15 reps - 3 sets of each
- - - - - - - - - - - - - - - - - -
Dumbell squat pushups (pusing above head)
Stability Ball Dumbell Rows
Medicine Ball Throw up and Slam Downs
15 reps - 3 sets of each
- - - - - - - - - - - - - - - - - -
Hurricanes (cable machine)
Over and Unders (cable machine)
10 reps - 3 sets of each
- - - - - - - - - - - - - - - - - -
Decline Bench Situps with Weight
Dumbell Curls with Overhead Press
10 reps - 3 sets of each
- - - - - - - - - - - - - - - - - -
Chest press (cable machine)
3 - 4 days in the gym doing weights.
Each workout (depending on what you are hitting that day) should consist of Dead Lifts, Squats, Bench press, Chin/pull-ups (or use a lat machine til you can do your body weight).
For now, don't worry with doing to much on abs.....maybe once a week. Get your weight down first.
Stay away from balls
And use some weight......since you have the mass/size, and you are trying to trim down.....Then I would say your target range for weighted reps, should be in the neighborhood of 6 - 8, and you should be feeling something on 7 and 8. If not, up your weight.0 -
Free weights, free weights, free weights. Try to move away from the cable machine and work with dumbells and plates and bars. Cable machines are ok, but to truly understand weight lifting, you must learn proper form. You can really only learn proper form and the ability to control your weight with dumbells and bar and plates. Part of muscle building is is learning form and control. You really lose these key elements using cables or machines.0
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Without a doubt it does. It is medically used to stimulate the appetite od cancer and aids pts. But that is the last I have to say about this.Does THC in THCguy refer to Marijuana? It is nearly impossible to lose while smoking. Just asking, please do not take offense. I am not anti pot at all.
This is a lie. THC doesnt make you gain weight. Anyways...0 -
Free weights, free weights, free weights. Try to move away from the cable machine and work with dumbells and plates and bars. Cable machines are ok, but to truly understand weight lifting, you must learn proper form. You can really only learn proper form and the ability to control your weight with dumbells and bar and plates. Part of muscle building is is learning form and control. You really lose these key elements using cables or machines.
+10 -
Without a doubt it does. It is medically used to stimulate the appetite od cancer and aids pts. But that is the last I have to say about this.Does THC in THCguy refer to Marijuana? It is nearly impossible to lose while smoking. Just asking, please do not take offense. I am not anti pot at all.
This is a lie. THC doesnt make you gain weight. Anyways...
Yeah, I thought people got the munchies0 -
I just broke away from only using machines.
Now everything except 2-3 exercises is on the free weights. It's just the routine my personal trainer gave me during my assesement. I go back in a month to get another workout.
I thought heavy weights / slow lifting was for building muscle and getting bigger.
I don't care as much about building muscle - just losing fat - which is why I heard lower weights, more repititions, no breaks, get the heart rate up will help most with weight loss.
The people just lifting weights (heavy weights) seem to just be trying to get muscly and don't seem to be sweating much.0 -
I just broke away from only using machines.
Now everything except 2-3 exercises is on the free weights. It's just the routine my personal trainer gave me during my assesement. I go back in a month to get another workout.
I thought heavy weights / slow lifting was for building muscle and getting bigger.
I don't care as much about building muscle - just losing fat - which is why I heard lower weights, more repititions, no breaks, get the heart rate up will help most with weight loss.
The people just lifting weights (heavy weights) seem to just be trying to get muscly and don't seem to be sweating much.
How much you sweat , does not determine how much weight you lose....
Trust me, I hit weights pretty hard, and I sweat like a pig.....
If you want to sweat a lot to lose weight, you will gain it all back at the next glass of water you have.
But do some searching on google.....muscle burns fat.
As you put on muscle, that raises your metabolic rate, meaning you are burning more calories.
Plus as you put on muscle, you will be reshaping your physique.....so doing that and dropping fat is a good thing. Trust me.
Your trainer is there one on one with you, so he/she has a better idea regarding you then someone like me on the web......But I would hit weights and hit them hard every time.
Make sure my diet was on point, and do it faithfully for a min. of 2 months.
Then see where you are at.0 -
Also make sure you take note of the suggestions regarding your diet that people posted on here.
And drink WATER......He is your new best friend.0 -
OP: Here is some more reading for you....
http://www.myfitnesspal.com/topics/show/833026-important-posts-to-read0 -
^^ Read this. I was amazed when I bought a digital food scale at how inaccurately I was recording.
This. And watch this, too:
http://m.youtube.com/watch?v=JVjWPclrWVY&desktop_uri=%2Fwatch%3Fv%3DJVjWPclrWVY 0 -
Without a doubt it does. It is medically used to stimulate the appetite od cancer and aids pts. But that is the last I have to say about this.Does THC in THCguy refer to Marijuana? It is nearly impossible to lose while smoking. Just asking, please do not take offense. I am not anti pot at all.
This is a lie. THC doesnt make you gain weight. Anyways...
SUCH bs. I smoke almost every day and have the entire time I've been on MFP. notice my ticker. the only thing that makes you gain weight is eating too much food.
eta: don't mean to derail the thread, but sick of this particular poster making blanket statements even after being proven wrong more than once. OP, you're getting some good advice, carry on.0 -
I track everything I eat - no exceptions. I use whatever calories/nutritional info that MFP has under that item.
My typical day is:
BREAKFAST SHAKE or BREAKFAST SANDWICH (200 calories)
MORNING GRANOLA SNACK BAR (200 calories)
LUNCH (usually a healthy choice as I can't leave work) - (450 calories)
AFTERNOON SNACK BAR + FRUIT (300 calories)
DINNER (varies) - (800 calories)
Workout routine is 3 times a week:
30 minutes of interval training on treadmill (run for 2 minutes - walk for 3 minutes - run for 2 minutes - walk for 3 minutes,,,,,,,,,)
30 minutes of circuit training
10 minutes stretching and cool down
Not sure how I open my diary but sure.
Checking back over your diary, that is not true,
IMO I would re evaluate your food0 -
My guess would be a lot of muscle gain. It probably replaced any fat you lost.0
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My guess would be a lot of muscle gain. It probably replaced any fat you lost.
highly unlikely given the caloric deficit the OP is presumably in (dependent on how accurate his logging is).0 -
Looks like you have logged for a week and your macros are all over the place. Thursday and Saturday are chaos.
If you are going to log a typical day, then keep logging but make major changes.
Cut out the sodium filled snack foods.
Be honest with your food.0 -
It is possible to cut too much too fast. If you were average 5000k a day or more, cutting to less than half of that number could shock your body into holding onto things more. You need to be more gradual with such a large cut.
I'm almost certain, as well, that if you are eating things like bacon cheeseburgers and eating out, you are not eating that low in calories.0 -
Without a doubt it does. It is medically used to stimulate the appetite od cancer and aids pts. But that is the last I have to say about this.Does THC in THCguy refer to Marijuana? It is nearly impossible to lose while smoking. Just asking, please do not take offense. I am not anti pot at all.
This is a lie. THC doesnt make you gain weight. Anyways...
SUCH bs. I smoke almost every day and have the entire time I've been on MFP. notice my ticker. the only thing that makes you gain weight is eating too much food.
eta: don't mean to derail the thread, but sick of this particular poster making blanket statements even after being proven wrong more than once. OP, you're getting some good advice, carry on.
Just piping up to support the fact that MJ, while used to stimulate APPETITE, it doesn't make a person eat. Not every strain stimulates appetite or the "munchies." Some strains have even been proven to aid in weight LOSS because they can CURB appetite.
I'm a smoker and while I don't have the same level of weight loss but I have lost 50+ since my heaviest, and I have been smoking the whole time.0 -
Just so you all know I do not smoke marijuana......I did when I was 18 years old but I am 32 now and haven't ever since. It's just a screen name.....nothing more.0
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