Body recomp?

Unruly_Girl
Unruly_Girl Posts: 18
in Goal: Maintaining Weight
Hi all, I've been reading into the forums for a bit now, but wanted to know if I'm on the right track.

I currently weigh 127 lbs at 5'7", which puts me at a normal BMI. The thing is that this is the most I've ever weighed and I've been pretty underweight my whole life before. I guess this number doesn't bother me so much anymore since reading about gaining muscle and looking better despite an increase in pounds.

I am barely 3 weeks into working out at my local gym and I've been feeling a bit discouraged. See, when I started 3 weeks ago I was 125 pounds (previously my heaviest), and had my usual college 28 inch waist. As you see I gained two pounds, and I gained an inch!

I can't tell at this point if I'm just bloated (I guess my time of the month is coming up), or I've been retaining water, or what? I've read about the forum about not focusing on the scale, but on inches. Which has discouraged me because I increased a bit in both.

Or could it be because I've just been so used to eating at a calorie deficit (starving myself) and I am just now (since 3 days ago) starting to track my calories and trying to eat more?

Also since yesterday I went over my calorie goal, but I still feel like I'm starving, even right now! And I guess I had a big breakfast. (For me anyway.) I know I need to up my protein, which seems a bit challenging for me without going over my calorie goal.

I'd appreciate any input, thanks!

Replies

  • Momjogger
    Momjogger Posts: 750 Member
    I agree with Happycamper1. You will retain water as you are starting to strength train. The day and day after I strength train, the scale goes up at least a pound. Your body does hold the water to repair (inflammation and such as well as you are technically tearing the muscle which causes mild inflammation). You can combat this with a mix of strength training and some cardio, which for some reason sweeps the water out of my system quicker. Ten to twenty minutes of cardio after strength training or on rest days helps a lot. Please consider you need to think long term to see results. Don't give up! Also, strength training makes you hungrier. Eating more protein will help with building muscle and with hunger control. If you started eating more processed carbs to up your calories, they will also make you hungrier and you will retain more water as your body needs and holds water to digest the processed carbs. My scale goes up by about a pound the next day after eating some bread, chips, etc. I applaud your efforts and say keep it up while keeping these things in mind and making a couple diet tweeks to help with the hunger.
  • Unruly_Girl
    Unruly_Girl Posts: 18
    Thanks for the reassurance, ladies!

    So if I'm starting strength training, how often should I work out?

    The first two weeks I went to the gym 4-6 times a week, started with 30 mins of cardio (treadmill only), and then went on to the weight machines. This last week I started with the weights first and then did about 10-25 mins of cardio (stairmaster, elliptical or arc trainer).

    I also try to do yoga a couple times a week as a minimum.

    Should I allow myself more rest days, and focus mostly on strength training instead?

    Thanks again!
  • MagnumBurrito
    MagnumBurrito Posts: 1,070 Member
    Find out your TDEE, eat right at it.

    Macros:

    Protein: 1 g / lb of lean body mass
    Fat: 0.4 g / lb of BW
    The rest goes to carbs

    Lift heavy 3 times a week. Strong Lifts, Ice Cream Fitness, Starting Strength

    If no barbell / power rack - Convict Conditioning for BW

    No cardio necessary. If you like doing it. 15-20 mins HIIT. - Sprints, Burpees are great
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    How much were you eating then, and how much are you eating now? There's a massive difference between a calorie deficit and starving yourself.
  • Unruly_Girl
    Unruly_Girl Posts: 18
    Thanks, my TDEE is at 1922. I definitely need to stop eating junk, and replace it with protein.


    I wasn't tracking how much I ate until 3 days ago, so I don't really know. All I can say is I've never stuck to eating complete meals. I've always eaten a little here and there because I usually get full pretty fast. I haven't felt dizzy until yesterday. I'm still kind of dizzy right now despite having a large breakfast for once.

    The past month I tried sticking with just eating with what I have at the house instead of going out to eat so much. This has been a lot of carbs (whole wheat pasta, and bread), apples, oranges, ramen, crackers, peanut butter, lots of water since I constantly feel thirsty. That's pretty much my "diet". I know I need to make more actual meals. My laziness isn't an excuse, but that's my crappy reason for not taking time to cook proper meals.

    I've been pretty "moody" most of my life since being a teenager, which I just read can be from being malnourished? I've suffered from depression before, and I'm sure my anxiety has been sticking around since then, too. (If any of this even matters.)
  • Momjogger
    Momjogger Posts: 750 Member
    I do not agree that you don't need cardio. Everyone should be concerned about their heart health. Cardio AFTER strength training helps to lower your blood pressure to normal (blood pressure rises when you lift weights). I Do agree three times a week for strength training (sometimes four - every other day). You should consider getting a trainer to give you a program to follow especially if you are new to this. A lot of the food you listed is processed and has much sodium in it, so that also contributes to your weight fluctuation. Snacking is fine, but you should consider making protein to have to snack on. I eat a lot of chicken on salads and at times will just have a piece of chicken and a piece of fruit when I am hungry. Almonds and yogurt are good too. I think good nutrition and exercise for depression/anxiety can really help. Add cardio that you enjoy in between lifting (I love elliptical, spinning, and Zumba) and EAT. If you are shaky and weak while lifting; you are not eating enough. I leave a Greek Yogurt with frozen fruit in my car or a banana and hard boiled egg to eat right after I work out.
  • Unruly_Girl
    Unruly_Girl Posts: 18
    I do not agree that you don't need cardio. Everyone should be concerned about their heart health. Cardio AFTER strength training helps to lower your blood pressure to normal (blood pressure rises when you lift weights). I Do agree three times a week for strength training (sometimes four - every other day). You should consider getting a trainer to give you a program to follow especially if you are new to this. A lot of the food you listed is processed and has much sodium in it, so that also contributes to your weight fluctuation. Snacking is fine, but you should consider making protein to have to snack on. I eat a lot of chicken on salads and at times will just have a piece of chicken and a piece of fruit when I am hungry. Almonds and yogurt are good too. I think good nutrition and exercise for depression/anxiety can really help. Add cardio that you enjoy in between lifting (I love elliptical, spinning, and Zumba) and EAT. If you are shaky and weak while lifting; you are not eating enough. I leave a Greek Yogurt with frozen fruit in my car or a banana and hard boiled egg to eat right after I work out.

    I think I do want to keep some cardio as well. I want to try running outside just for the hell of it. I do fall back on a lot of processed foods, and I really need to change that.

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