why am I gaining weight??
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I'm 5'3" and 127lbs and most calculators estimate my 45 minutes of heavy lifting at 136. I only log half of that because I just don't trust it but I do like to have a bit more wiggle room since I am more hungry on those days.0
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OP here is what I suggest you do ...
1. enter your stats into MFP and set it for whatever you goal weight loss is (.5 pound per week loss, one pound, etc)
2. Eat to the number that MFP gives you
3. Log everything you eat, including cheat meals
4. get a food scale and weigh log everything
5. Do not eat back any of your weight training calories burned. You may want to list your activity as sedentary so it gives you a little bit more calories to eat.
6. set your MFP macros to 35% protein/35% carbs/30% fats
7. I would suggest looking into a structured lifting program like strong lifts, starting strength, or new rules of lifting for woman, and follow said program
8. repeat until you get desired results.0 -
Don't ever do cheat days. Log everything. If anything, indulge yourself for a meal or even a dish.
Losing weight or gaining muscle is a lifestyle change. It's not something you can turn on and off for a day. I can have a "cheat" meal that can set me back for days on a weight loss goal.
Also to the points elsewhere in this thread, don't ever log anything other than cardio as weight loss, or better yet, never account for ANY exercise as calories you can eat back. I've found it's far far better to just eat 1500 calories (for example, just a number I'm throwing out there) rather than assume I can then eat 2500 calories cause I exercised 1000 calories today. It's very hard to judge how much one is truly burning by exercising anyway, either cardio or weights.
Eat a fixed number of calories per day/week, and exercise with cardio and weight training thrown in and never eat back your exercise calories, and you'll maintain the deficit and have a more regular loss pattern.0 -
THIS60 minutes of strength training should only be burning 120-240 calories, not 600 as you show on your diary. It takes a lot of work (no resting, constant moving at a pretty high intensity) to burn 10 calories/minute.
I ignore the calories it gives me from exercise per my doctor's recommendations. She stated right from the first that they're untrustworthy.
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I'll add a visual representation of deficit. In the picture I had two "cheat days", but my average calorie consumption over the last 6 days was around ~1660. I still expect to lose weight, this week, but if one of my cheat days was 1000 calories more, then my average would be around 1827, which is around the point where I don't lose.
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Barbosas77 wrote: »I have a food scale and I have a polar fit watch that is linked to my heart rate and I start it when I start and when I'm done it says I burn max 400 in 60. So is my watch wrong?
It depends on what you are doing between sets. When I started out, I weighed around 190 lbs. I would run/walk a mile on the treadmill, then lift in sets of 8-10, but walk at 3.5 mph in between every set, instead of just standing/sitting around. The most calories I ever logged on my Polar FT7 was 536 in 48 minutes.
Pulled the details from my diary - calorie estimate is probably still a little high, but I was moving the entire time:
1st mile 14:11 (.1mi walking 3.5mph / .5mi running 4.5mph / .1mi walking 3.5mph / .3mi running 4.5mph). 2nd mile 16:46 in between sets 3.5mph, ran 4.5mph last .3mi.
Strength Training
Sets
Reps/Set
Weight/Set
Vertical Front Lift
3
10
Shoulder Press
1
9
52
Shoulder Press
1
8
52
Shoulder Press
1
6
52
Bench (Chest) Press, Machine
2
10
70
Bench (Chest) Press, Machine
1
12
70
Leg Extension
3
10
96
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Barbosas77 wrote: »You guys are right...I just go by this trainer guy told me to do and put as a workout. He said I burn 600 calories with 60 min of weight training. I knew something was off. Plus I should be putting in my cheats meals. So I don't want to sound like an idiot but I'm new at all this...can someone explain what deficit is?
So you're that quick to turn around and trust a bunch of strangers on the internet? I'm not saying they're wrong, I'm just saying the principal of this is you post your message . . . people say do this, don't do that [can't you read the sign] lol . . . anyways and you're believing them. Do research, accredited research, find legitimate reading material . . . I know a lot of the people who posted know their stuff but if you're new how do you know?
You need to figure out what works for you
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OP here is what I suggest you do ...
1. enter your stats into MFP and set it for whatever you goal weight loss is (.5 pound per week loss, one pound, etc)
2. Eat to the number that MFP gives you
3. Log everything you eat, including cheat meals
4. get a food scale and weigh log everything
5. Do not eat back any of your weight training calories burned. You may want to list your activity as sedentary so it gives you a little bit more calories to eat.
6. set your MFP macros to 35% protein/35% carbs/30% fats
7. I would suggest looking into a structured lifting program like strong lifts, starting strength, or new rules of lifting for woman, and follow said program
8. repeat until you get desired results.
For number 5 I think you mean she should put light active, not sedentary. those macros wont matter that much as long as she gets enough protein, may only need 25%. and 40-45% carbs. Or she could just use MFP defaults as a min for both fat and protein and max on carbs.0 -
acorsaut89 wrote: »Barbosas77 wrote: »You guys are right...I just go by this trainer guy told me to do and put as a workout. He said I burn 600 calories with 60 min of weight training. I knew something was off. Plus I should be putting in my cheats meals. So I don't want to sound like an idiot but I'm new at all this...can someone explain what deficit is?
So you're that quick to turn around and trust a bunch of strangers on the internet? I'm not saying they're wrong, I'm just saying the principal of this is you post your message . . . people say do this, don't do that [can't you read the sign] lol . . . anyways and you're believing them. Do research, accredited research, find legitimate reading material . . . I know a lot of the people who posted know their stuff but if you're new how do you know?
You need to figure out what works for you
not sure what to say to this...
first you slap the OP for agreeing with us, then you agree with us but then tell the OP to do her own digging and find out for herself what you and she are agreeing with....
this is like an enigma wrapped in a mystery.0 -
OP here is what I suggest you do ...
1. enter your stats into MFP and set it for whatever you goal weight loss is (.5 pound per week loss, one pound, etc)
2. Eat to the number that MFP gives you
3. Log everything you eat, including cheat meals
4. get a food scale and weigh log everything
5. Do not eat back any of your weight training calories burned. You may want to list your activity as sedentary so it gives you a little bit more calories to eat.
6. set your MFP macros to 35% protein/35% carbs/30% fats
7. I would suggest looking into a structured lifting program like strong lifts, starting strength, or new rules of lifting for woman, and follow said program
8. repeat until you get desired results.
For number 5 I think you mean she should put light active, not sedentary. those macros wont matter that much as long as she gets enough protein, may only need 25%. and 40-45% carbs. Or she could just use MFP defaults as a min for both fat and protein and max on carbs.
yes, I use TDEE method so I am not really sure what the difference is between sedentary and lightly active...my main point is that she not enter in calories burned from strength training, but she may want to eat more than 1300 if she is going to be lifting.
On the macros, I thought about giving it in grams, but I did not want to confuse her so I figured the percents are easier and should get her to where she needs to be...0 -
I am on the bodybuilder.com member and I have read a lot and I'm pretty sure most of you are right cuz I'm getting a lot of the same feed back. I will take all of your feed backs into consideration and modify my calories and training...Thanks for the help guys!0
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acorsaut89 wrote: »Barbosas77 wrote: »You guys are right...I just go by this trainer guy told me to do and put as a workout. He said I burn 600 calories with 60 min of weight training. I knew something was off. Plus I should be putting in my cheats meals. So I don't want to sound like an idiot but I'm new at all this...can someone explain what deficit is?
So you're that quick to turn around and trust a bunch of strangers on the internet? I'm not saying they're wrong, I'm just saying the principal of this is you post your message . . . people say do this, don't do that [can't you read the sign] lol . . . anyways and you're believing them. Do research, accredited research, find legitimate reading material . . . I know a lot of the people who posted know their stuff but if you're new how do you know?
You need to figure out what works for you
not sure what to say to this...
first you slap the OP for agreeing with us, then you agree with us but then tell the OP to do her own digging and find out for herself what you and she are agreeing with....
this is like an enigma wrapped in a mystery.
I'm always amazed by people posting stating they're doing this . . . they've been told to do that, etc etc. Then people on MFP post and suggest this or that and the OP within minutes turns around and posts something like "Oh you guys are so right . . . I know I should do this, I didn't think this was quite right" etc etc without really looking into for themselves
A lot of what I have learned is a combination from posts on here (that aren't broscience or whatever) and digging I've done on my own. I just think people should research a bit and not just take what other people have to say at face value. I'm not saying that your advice (or anyone else's) is wrong, either. I don't know how/where you learned what you find most valuable, but I didn't just take everything everyone has to say and go with it. That's all I was pointing out.0 -
OP here is what I suggest you do ...
1. enter your stats into MFP and set it for whatever you goal weight loss is (.5 pound per week loss, one pound, etc)
2. Eat to the number that MFP gives you
3. Log everything you eat, including cheat meals
4. get a food scale and weigh log everything
5. Do not eat back any of your weight training calories burned. You may want to list your activity as sedentary so it gives you a little bit more calories to eat.
6. set your MFP macros to 35% protein/35% carbs/30% fats
7. I would suggest looking into a structured lifting program like strong lifts, starting strength, or new rules of lifting for woman, and follow said program
8. repeat until you get desired results.
For number 5 I think you mean she should put light active, not sedentary. those macros wont matter that much as long as she gets enough protein, may only need 25%. and 40-45% carbs. Or she could just use MFP defaults as a min for both fat and protein and max on carbs.
yes, I use TDEE method so I am not really sure what the difference is between sedentary and lightly active...my main point is that she not enter in calories burned from strength training, but she may want to eat more than 1300 if she is going to be lifting.
On the macros, I thought about giving it in grams, but I did not want to confuse her so I figured the percents are easier and should get her to where she needs to be...
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So do you think I should be eating more protein than fat and carbs? So confusing when protein has fat and my fat Marcos go up lol0
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Barbosas77 wrote: »So do you think I should be eating more protein than fat and carbs? So confusing when protein has fat and my fat Marcos go up lol
Sort out your caloric intake first, then worry about your macros.0 -
Barbosas77 wrote: »So do you think I should be eating more protein than fat and carbs? So confusing when protein has fat and my fat Marcos go up lol
both would be set to the same amount acutally....I had that same setting when I was first losing and lifting.0 -
Barbosas77 wrote: »So do you think I should be eating more protein than fat and carbs? So confusing when protein has fat and my fat Marcos go up lol
what is your current weight? I would need to know that in order to be able to advise..
dont' worry about fats, fat does not make you fat, over eating does.0 -
Barbosas77 wrote: »So do you think I should be eating more protein than fat and carbs? So confusing when protein has fat and my fat Marcos go up lol
both would be set to the same amount acutally....I had that same setting when I was first losing and lifting.
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Ok awesome thanks0
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Barbosas77 wrote: »You guys are right...I just go by this trainer guy told me to do and put as a workout. He said I burn 600 calories with 60 min of weight training. I knew something was off. Plus I should be putting in my cheats meals. So I don't want to sound like an idiot but I'm new at all this...can someone explain what deficit is?
I sincerely hope you're not paying for said trainer.0 -
Barbosas77 wrote: »You guys are right...I just go by this trainer guy told me to do and put as a workout. He said I burn 600 calories with 60 min of weight training. I knew something was off. Plus I should be putting in my cheats meals. So I don't want to sound like an idiot but I'm new at all this...can someone explain what deficit is?
I sincerely hope you're not paying for said trainer.
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No way I'm not paying him...he's my coworker...he just gave me advice0
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Also...do you think I should log my pre workout drinks and or rebuild drinks?0
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Barbosas77 wrote: »Also...do you think I should log my pre workout drinks and or rebuild drinks?
Yes! Those often have hundreds of calories. Log everything you eat.0 -
acorsaut89 wrote: »acorsaut89 wrote: »Barbosas77 wrote: »You guys are right...I just go by this trainer guy told me to do and put as a workout. He said I burn 600 calories with 60 min of weight training. I knew something was off. Plus I should be putting in my cheats meals. So I don't want to sound like an idiot but I'm new at all this...can someone explain what deficit is?
So you're that quick to turn around and trust a bunch of strangers on the internet? I'm not saying they're wrong, I'm just saying the principal of this is you post your message . . . people say do this, don't do that [can't you read the sign] lol . . . anyways and you're believing them. Do research, accredited research, find legitimate reading material . . . I know a lot of the people who posted know their stuff but if you're new how do you know?
You need to figure out what works for you
not sure what to say to this...
first you slap the OP for agreeing with us, then you agree with us but then tell the OP to do her own digging and find out for herself what you and she are agreeing with....
this is like an enigma wrapped in a mystery.
I'm always amazed by people posting stating they're doing this . . . they've been told to do that, etc etc. Then people on MFP post and suggest this or that and the OP within minutes turns around and posts something like "Oh you guys are so right . . . I know I should do this, I didn't think this was quite right" etc etc without really looking into for themselves
A lot of what I have learned is a combination from posts on here (that aren't broscience or whatever) and digging I've done on my own. I just think people should research a bit and not just take what other people have to say at face value. I'm not saying that your advice (or anyone else's) is wrong, either. I don't know how/where you learned what you find most valuable, but I didn't just take everything everyone has to say and go with it. That's all I was pointing out.
So what do you suggest? People don't start threads at all asking questions and just lurk for a while? When everyone starts to respond with the same advice, you tend to listen. Everyone that has commented with advice for the OP here is reputable.0 -
Barbosas77 wrote: »Also...do you think I should log my pre workout drinks and or rebuild drinks?
I log everything down to the cough drops I take occasionally. EVERYTHING has calories.0 -
Barbosas77 wrote: »So do you think I should be eating more protein than fat and carbs? So confusing when protein has fat and my fat Marcos go up lol
what is your current weight? I would need to know that in order to be able to advise..
dont' worry about fats, fat does not make you fat, over eating does.
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148 and I'm 5'00
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hollydubs85 wrote: »Barbosas77 wrote: »Also...do you think I should log my pre workout drinks and or rebuild drinks?
I log everything down to the cough drops I take occasionally. EVERYTHING has calories.
cosign ..
Log everything OP ...0 -
Barbosas77 wrote: »148 and I'm 5'0
Ok @ .8 grams per pound of body weight that would put you at 116 grams per day of protein....
Looks like you are getting around 90 grams right now, so I would just try to get as close to 116 as you can.
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