just some reassurance...

LauraFouhse
LauraFouhse Posts: 115
in Fitness and Exercise
Just looking for some reassurance.

I have been working hard for the past several months to take off a few pounds and get in shape. Weight loss has been slow, but steady (about 3 pounds a month for a total of 22 pounds). I have been working with a trainer alternating a burn phase with a build phase. I'm really happy with results. I'm feeling pretty good about the shape I'm in.

About a month ago my trainer upped my strength training significantly. I am training for a triathlon so doing a fair bit of cardio on my own (2 x per week each of swimming, biking and running). Basically, I've started lifting heavy waits (to fail) about 3 x per week.

I've changed my diet to accommodate the major increase in activity and have added alot of protein. I'm averaging about 1800-2000 calories per day.

In the past 2 weeks, I've gained about 3 pounds.

I kind of hoped that since I am still doing alot of cardio that I wouldn't gain even though I'm building muscle.

Wondering if I am overdoing it with food/protein. If I should cut back. Or if I should just not panic about the weight gain and be proud that I'm building muscle.

I'm 5'6". 45 years old. 145 lbs.

My diary is open.

Thanks so much.

Replies

  • perrinjoshua
    perrinjoshua Posts: 286 Member
    I don't know if I have the knowledge to reassure you or not. Even at maintenance when you begin to increase your calories you will gain a few pounds. The experts say that when you are trying to build muscle and increase strength you need the calories for the energy and in this regard I would listen to the advice of your trainer. If what you are trying to do is more of a toning + strengthening approach with lighter weights, I don't believe you have to eat as much as when you are going into body building. Again, this is just my opinion. I can say that at the moment, I am switching my eating pattern over from a vegan diet following a 1200 TDEE for weight loss + 5:2 WOE to an 80/10/10 raw till 4 vegan lifestyle. That said, I have just upped my daily calories to 2500+. I have gained a few pounds but not a lot and things should level off shortly. Once that happens I will begin incorporating the 5:2 back into my lifestyle because of its many health benefits. Like most things, listen to your body and see how you feel. If you feel sluggish or lethargic from eating too many or too few calories, pay attention and modify your pattern. That's all I've got.
  • smantha32
    smantha32 Posts: 6,990 Member
    Measure yourself also. Pounds might be going up but you might be getting tighter and dropping sizes.
  • MelodyandBarbells
    MelodyandBarbells Posts: 7,724 Member
    Sometimes when you change or increase your exercise, your muscles retain water to repair themselves. I tried to do the math for what it would take to increase 3 lbs of fat in two weeks (3500 cals * 3 lbs / 14 days = avg of 750 extra calories per day), but I do not know if bulking works that way.

    That said your diary seems to have rounded numbers or the same numbers from day to day. Are you using a food scale? How are you determining how many calories you burn during exercise ( which types), though I do see you're not eating back all of them. Is the goal just maintenance but to fuel your added workouts?
  • 12by311
    12by311 Posts: 1,716 Member
    Water retention.
  • LauraFouhse
    LauraFouhse Posts: 115
    Sometimes when you change or increase your exercise, your muscles retain water to repair themselves. I tried to do the math for what it would take to increase 3 lbs of fat in two weeks (3500 cals * 3 lbs / 14 days = avg of 750 extra calories per day), but I do not know if bulking works that way.

    That said your diary seems to have rounded numbers or the same numbers from day to day. Are you using a food scale? How are you determining how many calories you burn during exercise ( which types), though I do see you're not eating back all of them. Is the goal just maintenance but to fuel your added workouts?
    [/quote
    I weight and measure most everything. I'm using myfitnesspal to determine calories burned and also the numbers on the treadmill at the gym. I know those numbers are likely higher than what is real, which is why I"m not eating all of the calories back.

    My goals at this point are 1. lose 5 more pounds and 2. reduce body fat and build muscle]
  • RaspberryKeytoneBoondoggle
    RaspberryKeytoneBoondoggle Posts: 1,349 Member
    Reassurance granted from this admirer!

    Did you increase your calories by about two hundred a day? If so, I don't think you gained three pounds in two weeks. I am maintaining and my weight goes up and down by as much as five pounds on a regular basis.

    Looking at you diary, and reading about what you are doing, I would say you are on the right track and that three pounds is not a permanent gain. Since your goal is to do a triathlon, I would keep doing what you are doing and you will know on a month or so what your intake is doing for your weight. If you are eating too much it might just make your training easier and make you stronger. If you don't like what the scale is doing in a month you can cut back a little. I am so excited for you and wish I had your focused drive!!
  • LauraFouhse
    LauraFouhse Posts: 115
    Reassurance granted from this admirer!

    Did you increase your calories by about two hundred a day? If so, I don't think you gained three pounds in two weeks. I am maintaining and my weight goes up and down by as much as five pounds on a regular basis.

    Looking at you diary, and reading about what you are doing, I would say you are on the right track and that three pounds is not a permanent gain. Since your goal is to do a triathlon, I would keep doing what you are doing and you will know on a month or so what your intake is doing for your weight. If you are eating too much it might just make your training easier and make you stronger. If you don't like what the scale is doing in a month you can cut back a little. I am so excited for you and wish I had your focused drive!!
    Yes... about 200.
    Thanks for the reassurance. Its hard not to panic when I've had to work my butt off to lose every single pound. I think I'm going to try to not weigh myself for awhile and just go by how i feel and how my clothes fit.
    Thanks again.
  • JTick
    JTick Posts: 2,131 Member
    Water retention. It seems widely accepted that when you start a new routine, particularly heavy lifting, the muscles retain fluids to help them repair similar to how swelling protects an injured joint. The "swelling" is spread out over your body so you can't see it, but the scale can tell. Give it a few more weeks, and it should drop off.

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