I did not want to do this...but

WontShareChocolate
WontShareChocolate Posts: 107 Member
edited February 13 in Fitness and Exercise
Help! Seriously I hate posting my weakness and my "wtf I don't know what to do!" 'S in the forums but I'm seriously lost with this, I workout 6 days a week. Every week I take Sundays off, I do cardio as well as strength training I have an HRM I'm very consistent with logging my food (I think.) I've gained 6 pounds in a month, the visual is fat to me I have tried to look up how to know if it is water weight, I came away just as WTF as I started.

I really need some advice, my body is achey due to all the working out I'm still able to push through my workouts I'm not so sore as to need a rest day but I know I'm pounding my body hard. I'm almost always over on protein, and sodium to be honest my question is basically Is my diet really that bad? Or am I wrong in how much I'm burning during cardio with my HRM and over eating? Or am I under eating? I'm opening my diary for you all to scoff at please pm me with real advice I'll check here as often as possible today but I do have a job sadly.

Signed,

Seriously serious...

Replies

  • WhiteRabbit1313
    WhiteRabbit1313 Posts: 1,091 Member
    Maybe, don't eat back all of your exercise calories? If you're exercising to lose weight, you'll want to keep some of the deficit that you've earned. Personally, I don't factor in ANY of my exercise calories, BUT, to be fair, I only walk and do cardio once a week, right now. At 6 days you said?, I'd assume that you legitimately need a few extra calories on days when you are particularly hungry.

    However, I know nothing of earning cardio calories, because I hate cardio. If I was able to go to the gym 6 days/week. I'd either bank my calories, or eat on a small percentage extra...and only then, because I could afford to.

    Did that make sense?

    Someone who regularly does cardio would be a better source of info. probably.

    Good luck!
  • WontShareChocolate
    WontShareChocolate Posts: 107 Member
    Maybe, don't eat back all of your exercise calories? If you're exercising to lose weight, you'll want to keep some of the deficit that you've earned. Personally, I don't factor in ANY of my exercise calories, BUT, to be fair, I only walk and do cardio once a week, right now. At 6 days you said?, I'd assume that you legitimately need a few extra calories on days when you are particularly hungry.

    However, I know nothing of earning cardio calories, because I hate cardio. If I was able to go to the gym 6 days/week. I'd either bank my calories, or eat on a small percentage extra...and only then, because I could afford to.

    Did that make sense?

    Someone who regularly does cardio would be a better source of info. probably.

    Good luck!

    You know what maybe I shouldn't be eating these calories back, how ****ing simple I can't even believe I didn't think of that lol. I do usually get pretty hungry on the weekends especially my rest day which is when I'll bank those calories like you wouldn't believe maybe my binge days are too much. Ill try not eating my exercise calories back I'm set at 1500 everyday but usually I end at 1700.
  • tyrsnbdr
    tyrsnbdr Posts: 234 Member
    Maybe, don't eat back all of your exercise calories? If you're exercising to lose weight, you'll want to keep some of the deficit that you've earned.

    At some point your workouts become part of your TDEE and don;t worry about adding back the calories. The calories your eating back are putting you close to a maintanence/recomp zone.

    I just glanced at your diary (2 days), but your fats look a little low. An easy way to pump them up slighty without a major diet change is flax oil pills.
  • WontShareChocolate
    WontShareChocolate Posts: 107 Member
    Maybe, don't eat back all of your exercise calories? If you're exercising to lose weight, you'll want to keep some of the deficit that you've earned.

    At some point your workouts become part of your TDEE and don;t worry about adding back the calories. The calories your eating back are putting you close to a maintanence/recomp zone.

    I just glanced at your diary (2 days), but your fats look a little low. An easy way to pump them up slighty without a major diet change is flax oil pills.

    Two solid pieces of advice, don't eat back exercise calories and up the fats I'll try that as well.
  • ElliottTN
    ElliottTN Posts: 1,614 Member
    I will probably get flamed for saying this but I will anyway.
    -A whole lot holes in that diary
    -Some days are a bit in the high high end for calories. By itself that is not a bad thing but with cals that high then those are some major burns you are recording which is a pain point for accuracy. (almost everyone tends to overestimate bruns and underestimate intake, hell, even manufacturers can be off by a good deal.)
    - Holy crap cut down that sodium, I bet with level that high you are like a freaking water balloon.
  • tyrsnbdr
    tyrsnbdr Posts: 234 Member
    start off with little changes, and give yourself 10-20 days to see results, then adjust.

    You appear lean in your picture, and I don't know what your final goal is, but as you get closer to very lean to shread, your diet needs to be more exact.
  • MsMarlaJean
    MsMarlaJean Posts: 1,741 Member
    I'm no expert, and I definitely eat what I want so I'm no healthy eating afficianoado either but I do workout 6 days a week doing both cardio and strength (although mostly body weight) and I have found that I feel better when I increased my protein a bit and lowered the carbs a bit manually in my goals setting...not that this will work for you, but tweaking things like that might be something you can check into...

    My calories are also set at 1500 and I don't eat back much (if any) of my calories burned. Just remember we all have to find what works for us!

    Good luck!
  • WontShareChocolate
    WontShareChocolate Posts: 107 Member
    I will probably get flamed for saying this but I will anyway.
    -A whole lot holes in that diary
    -Some days are a bit in the high high end for calories. By itself that is not a bad thing but with cals that high then those are some major burns you are recording which is a pain point for accuracy. (almost everyone tends to overestimate bruns and underestimate intake, hell, even manufacturers can be off by a good deal.)
    - Holy crap cut down that sodium, I bet with level that high you are like a freaking water balloon.

    Friggin love salt which is probably the reason I look like a water balloon lol I know I need to cut down my sodium I have an HRM I wear for cardio only and I actually knock of about 100 calories when I see the burn because I do NOT want to overestimate. So I've got don't eat back exercise calories, up my fats a bit, and cut down majorly on my sodium my activity level is insane I know that. I've got stamina for ages but it does nothing for me if all I'm seeing is a swollen tummy :/ which is where I'm holding the most weight.
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