panicking

cfl68
cfl68 Posts: 48 Member
in Health and Weight Loss
Ok. I have recently hit my goal weight I have upped my calories to almost maintain level but still less then what my full macros should be. I have stepped up my weight training and reduced cardio. Goal is to build bit more muscle and tone. I have gained 3 lbs and am freaking out. My key measurements are slightly down and chest is up. This means muscle weight gain right and not fat since stomach and waist are down? Worked too hard to lose and seeing scale creep up is tough to see. Please help.

Replies

  • Phrick
    Phrick Posts: 2,765 Member
    What was your calorie level at before you upped it? If you upped it more than ~100-200 calories per day to hit your maintenance level, you're going to see a temporary weight gain as your glycogen levels restore. If that's the case, it's water, it's normal, it will go away, stop panicking. In addition, since you've stepped up your weight training, your muscles are more than likely retaining water to repair from said stepped up weight training; it's water, it's normal, it will go away, stop panicking! :smile:
  • editorgrrl
    editorgrrl Posts: 7,060 Member
    Weight fluctuates, so give it another week. If you're still gaining, cut your calories by 100 per week.

    It will take trial & error to find the number of calories at which your weight will stabilize.

    Read this: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants
  • gypsy_spirit
    gypsy_spirit Posts: 2,107 Member
    If you're at maintenance, look in the mirror. Are you happy with what you see? Stop letting a scale number (which fluctuates all the time) rule your brain. You took measurements - good job. Are they where you want them to be? Continue to train and monitor your calorie intake.

    Editorgrrl is correct. Trial and error will be your friend for a while.
  • Francl27
    Francl27 Posts: 26,371 Member
    It's normal to gain weight once you increase your calories... it's your muscles replenishing their water levels. The only way to prevent it really is to increase your calories slowly... but it's water, not fat.

    http://www.myfitnesspal.com/topics/show/1071202-why-you-gain-weight-if-you-eat-more-than-your-cut?hl=if+you+eat+more+than+your+cut
  • Boogage
    Boogage Posts: 739 Member
    This is completely normal. Once you get through the first couple of weeks things should settle down a bit and you should then start to gain very slowly (muscle). Many people who try to build muscle at this stage see the rise on the scale and immediately start dieting again end up yo-yo dieters who never get the gains they want. You need to trust in your new plan and step away from the scale
  • cfl68
    cfl68 Posts: 48 Member
    Thank you everyone. Mondays are bad enough without seeing that weight change. Lol. Being so used to seeing it go down almost everyday for 3 mos, was hard to see it go up.
    I guess I increased calories too quickly, thought It was slow enough.
    I'll keep doing what I'm doing and keep watching over next couple weeks and make adjustments as needed.
    MFP support was what helped me get to my goal. Now it will hep me maintain for good this time. :D

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