Gained weight on a 500cal DEFICIT?!
ishkur
Posts: 41 Member
Somehow I gained 3lbs in 2 weeks and am steadily going up. I have been lifting for 2 years so its not "noob gainz". I started the cut 2 weeks ago, consuming 1600cal. Macros are 120g protein, 160g carbs, 55g fat. I weight train (PHAT) 5 times a week at around 1hr to 1hr 30 minutes. I bike 1hr at a low - medium intensity 3-4 days a week (for fun mostly). I'm totally LAZY the rest of the day as I have no job, stay at home dogmom, pretty much sit at a computer all day. Before starting my cut I was maintaining my weight at around 2100 calories a day, lower on rest days. My diet is exactly the same, I kept protein the same and just lowered carbs and fats. However I did add a new protein with BCAAs and I now take a scoop of Muscle Pharm Amino 1 before training. Everything else is the same besides the fact that I'm eating LESS and now GAINING. 
Whats going on.
Whats going on.
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Replies
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Could just be normal fluctuations unless your new additions are calorie dense.0
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DeguelloTex wrote: »Could just be normal fluctuations unless your new additions are calorie dense.
I counted those calories into the 1600cal I eat. I know that BCAAs and Amino 1 has more calories than listed on the nutrition label, but I'm not 100% sure how much. Since they are protein I just count them as 4cal per gram, however I do not count them into my protein macros... if that makes sense.0 -
It does.
I'd give it more than two weeks, though. Maybe since you're starting to cut, you're having to work harder to maintain the same lifts on fewer calories and it's causing some water retention. Just a guess. Either way, two weeks still isn't very long. I've gained 2-3 pounds over that time on a much bigger deficit than 500, but it eventually evened out.0 -
What's your eating like? Any high sodium processed foods?0
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I find it hard on a cut to maintain the same intensity for my workouts. Maybe get a HRM to make sure those bike rides burn the calories they used to?0
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HikeCyclist wrote: »What's your eating like? Any high sodium processed foods?
Vegan.
Breakfast is a protein shake with soy milk, a cup of coffee and sometimes a home made oatmeal peanutbutter bar.
lunch is half a block of extra firm tofu with 150g of green beans, about 1/4 tsp of salt added for flavour. OR 2 slices of low sodium ezekiel bread with 1 cup soy yogurt and 2tbsp of peanutbutter.
pre workout drink of 14g of amino acids with water.
snack is 1 pita with 28g hummus and sometimes a glass of soy milk.
dinner is 1/2 block of tofu with green beans, with 1/4 tsp of salt. or a home made lentil carrot stew which has a bit more sodium in it than i would like (around 780mg per serving) with a slice or two of low sodium ezekiel bread.
late night snack is either a tbsp of peanutbutter or a small handful of almonds (6-10 grams)
I weigh EVERYTHING that goes into my mouth by gram on a digital scale.
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I find it hard on a cut to maintain the same intensity for my workouts. Maybe get a HRM to make sure those bike rides burn the calories they used to?
I do have a HRM. Polar FT60. I monitor my calories and heart rate while biking so I can hit the goal I'm aiming for. I am terrible at cardio so I always try to stay in the cardio zone HR so I can get better at it. I usually burn around 500 calories each bike ride.
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Sounds like evil, hormonal, voodoo weight gain.0
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Have you developed a sensitivity to soy, causing bloating/inflamation? I'm TOTALLY not knocking soy or veganism, but maybe switch it up with some different stuff? Like rice milk, almond milk, tempeh, seitan, etc.? Totally just a guess based on the huge amount of soy you list.
... soy milk... half a block of extra firm tofu... soy yogurt... soy milk.... 1/2 block of tofu...HikeCyclist wrote: »What's your eating like? Any high sodium processed foods?0 -
are you drinking enough water? sometimes a hard workout causes me to show a weight gain but then I drink extra water and after a few days I am down.0
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What is your RMR and what is your current calorie intake?
What is your potassium:sodium ratio?0 -
I looked at your diary, what are the "quick adds"? Are you actually weighing things like the peanut butter, the california almonds, the hummus, protein powder to the T? Do you stop by the pantry or fridge and grab a peice of this or that and not log it? I know i do but im aware of what those are and know how much more they can actually add to the numbers that actually show in the diary. Just an idea...0
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Have you developed a sensitivity to soy, causing bloating/inflamation? I'm TOTALLY not knocking soy or veganism, but maybe switch it up with some different stuff? Like rice milk, almond milk, tempeh, seitan, etc.? Totally just a guess based on the huge amount of soy you list.
... soy milk... half a block of extra firm tofu... soy yogurt... soy milk.... 1/2 block of tofu...HikeCyclist wrote: »What's your eating like? Any high sodium processed foods?
I eat so much soy just because its high complete protein, low(ish) calories, I love it and its easy to prep hahaha. I do switch back and forth between tofu and seitan a lot, I've never had any issues with soy before.
I don't feel icky or bloated... I don't think thats it. My body doesn't really enjoy too much seitan though. 
And I actually do bloat a little with it because it has a LOT more sodium in it than plain tofu.
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Sounds like evil, hormonal, voodoo weight gain.
This. Particularly since you list 2 weeks as the time period. In my case I notice the natural but evil voodoo fluctuations much more if I'm on lower calories. Maybe it makes the fluctuations more pronounced, maybe I'm just watching more closely, but they definitely get more annoying.0 -
I looked at your diary, what are the "quick adds"? Are you actually weighing things like the peanut butter, the california almonds, the hummus, protein powder to the T? Do you stop by the pantry or fridge and grab a peice of this or that and not log it? I know i do but im aware of what those are and know how much more they can actually add to the numbers that actually show in the diary. Just an idea...
No way, my husband gets annoyed at how much I weigh stuff. "Just get 5 almonds" "Just scoop a tbsp of hummus" No, I HAVE to weigh it by gram ahaha, very anal about that.
The quick add calories was me trying to calculate the BCAAs and Amino Acids in my supplements because the label on the products does not give the true calorie count. I finally made new "food" called "amino acids" for quick entry of everything.
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are you drinking enough water? sometimes a hard workout causes me to show a weight gain but then I drink extra water and after a few days I am down.
I don't know. I do not drink a gallon a day as suggested. I feel bad about it but its just too much for my stomach to handle, lol. I drink about 2 liters a day, sometimes less if I have a lot of things to get done that day. I will try to drink more though.
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midwesterner85 wrote: »What is your RMR and what is your current calorie intake?
What is your potassium:sodium ratio?
RMR is around 1330
My weekly average of sodium is 1850mg and potassium is 2300mg.
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midwesterner85 wrote: »What is your RMR and what is your current calorie intake?
What is your potassium:sodium ratio?
RMR is around 1330
My weekly average of sodium is 1850mg and potassium is 2300mg.
Increase your potassium to sodium ratio to 3:1 for a week and see what happens... drink plenty of water as always during that time.0 -
Have you checked your scale for accuracy? Mine gets all sketchy when the battery is starting to die.0
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SaffronSunrise wrote: »Have you checked your scale for accuracy? Mine gets all sketchy when the battery is starting to die.
No. My husband weighs himself as much as I and he's steadily been the same weight, while I have gone up.0 -
Maybe you're actually eating slightly above maintenance now. I mean, especially since you're a bit iffy on the nutrition in your new proteins. Or you're retaining. Water for another reason. Inflamation, pregnancy, stress, not enough sleeps...0
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Maybe you're actually eating slightly above maintenance now. I mean, especially since you're a bit iffy on the nutrition in your new proteins. Or you're retaining. Water for another reason. Inflamation, pregnancy, stress, not enough sleeps...
I'm not sure how I could be eating over, I'm pretty sure BCAAs and EAAs have a max of 6cal per gram, most around 4cal per gram. Even if it was the higher cal, me taking in around 22 would only be off by 132cal. Meaning I'd still be in a deficit of 368, the loss would be slower but it wouldn't be enough to gain... unless somehow it is a lot more? Water retention from new supplements is a possibility but I can't find anything about BCAAs and EAAs causing this. I feel like I'm sleeping well... I get lots of rest through out the day, but my bike rides have been draining me a lot more as the summer heat rises...
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About 3-4 months ago actually. Had a diabetic scare, my dad has type 2 diabetes and I wasn't feeling well and having a lot of the symptoms so I went to get it checked just incase. The idiot doctors got my tests mixed up and told me I was a type 1 diabetic. Sent me to an endocrinologist and they took blood tests TWICE that came out clean, no diabetes, totally healthy. I was just extremely stressed and it was causing symptoms like diabetes. I was moving from the country at the time. Its been months since then however and I feel pretty good, much better. Sorry for the drawn out reply, still very annoyed at the whole ordeal.
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How often do you weigh yourself? I can fluctuate several pounds from day to day.0
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How often do you weigh yourself? I can fluctuate several pounds from day to day.
I weigh myself every other morning, empty stomach. It has slowly gone up by around .5lbs from my starting weight. I know that it fluctuates, and I normally don't flip, some days I weigh normal and other days its skyrocketed up 5lbs... But this has been very steady and solid, which is why I worry.0 -
How often do you weigh yourself? I can fluctuate several pounds from day to day.
I weigh myself every other morning, empty stomach. It has slowly gone up by around .5lbs from my starting weight. I know that it fluctuates, and I normally don't flip, some days I weigh normal and other days its skyrocketed up 5lbs... But this has been very steady and solid, which is why I worry.
I've been experiencing the same but I'm losing inches. Sometimes I still can't turn off the need to get on that scale and judge myself (I DO IT EVERY MORNING!). But the inches are coming off so thats the real deal!0 -
If it were me, I'd give it another couple weeks. Then if I kept gaining I'd go back to whatever I was doing when I was maintaining. Stabilize. Then only change one thing at a time. If I STILL was gaining after another couple weeks, I'd see the doctor.0
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Have you developed a sensitivity to soy, causing bloating/inflamation? I'm TOTALLY not knocking soy or veganism, but maybe switch it up with some different stuff? Like rice milk, almond milk, tempeh, seitan, etc.? Totally just a guess based on the huge amount of soy you list.
... soy milk... half a block of extra firm tofu... soy yogurt... soy milk.... 1/2 block of tofu...HikeCyclist wrote: »What's your eating like? Any high sodium processed foods?
I'm going to second this... I used to eat a LOT of soy - tofu, soy milk, etc.... and eventually developed a sensitivity to it. I can handle some tofu, but soy milk or too much Gardein causes rather TMI digestion effects.
Maybe switch it up with almond or cashew milk? Almond milk is normally good about protein and whatnot, and is gentler on the stomach, I find
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Ok I did a little googling so don't quote me on this, but apparently BCAA's increase intracellular hydration so your muscles could just be a bit water-inflated causing the gain? I had a similar experience with a pre-workout that had creatine and just always felt a little wider than I wanted to because of it. Supposedly should only be for the first week so maybe give it another 2 weeks before re-evaluating. Maybe also check your body comp.
http://www.bodybuilding.com/fun/beast14.htm0
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