Food Journal Tips

you need to make your food journal public for anyone to see it.

It's really hard to gain any significant amount of weight while eating at a calorie deficit. It's possible that you're seeing some newbie gains, but it's more likely that your muscles are holding onto some extra water to cushion and repair them. We tend to hold onto some extra water weight for a couple of weeks when starting a new routine or increasing an old one, which can cause a small gain on the scale that's sometimes mistaken for muscle gains.

I have been working at this for a while, lifting weights 4 days a week, and eating healthier. I've gained just a bit of weight, and I was beginning to wonder if it's muscle I'm gaining. Could someone view my journal and tell me whether you think I am eating correctly for someone who has a desk job, works out 2 hours 4 days a week, eating the way I do. Send me a friend request and I'll accept so that you can see my diary.

ok here is what i am seeing. you are lifting weights 4 days a week on 1200 cals. not enough calories. and if you are doing cardio at times through the week you are furthering the deficit. your protein intake is low for you current lifting also. i honestly recommend upping protein to at least 100g a day, the 150 carbs should be sufficient, and 60 fat giving you a total of 1540 cals. by your profile im taking it you want to lose about 20lbs. you should have your settings at .5-1lb a week loss. any more any start to get a bit too low for the work you are doing. i say give those numbers a run for about 4 solid weeks and see how you are doing then adjust in small increments from there.

Are you using a food scale to weigh all your food?
You may be eating more than you think.