low-calorie, low-carb....i started to excercise, now what?

rtimbuc
rtimbuc Posts: 2 Member
edited September 2024 in Food and Nutrition
Hi,

I have a question and this might affect others too. About 5 weeks ago I began a drastic life-change to say the least. Using the myfitnesspal app on my phone I began counting calories and trying to stay at 1000 or less per day. I also cut out carbs and sugars. I was sedentary for this period and reducing my calorie intake did not bother me, no dizziness or anything. I started at 306lbs and after a month I dropped 33lbs, down to 273lbs. A week ago my wife and I splurged on a gym membership because I didn't want to lose all this weight and have "droopy" skin. I'm 29 and a male. I have been going to the gym everyday since except Sunday, so 6 out of 7 days. The trainers at the gym suggested I increase my caloric intake with me coming in so much. I usually do about one hour of cardio and i started mixing in weights 3 days a week. My dilema is: to increase my calorie intake do I incorporate carbs again like whole-grain bread and wheat crackers, or do I just increase my protein and salad/veggie intake. The reason I'm really asking is because in the last week since joining the gym I have not lost anymore weight, and I don't know if this is a coincidence and the low-carb lifestyle has run its course, or i just need to increase my calories. The last couple of days i have eaten more, almost close to 1500 cal, but its too early to tell the results. Also, I have been increasing my calories with almonds and walnuts and string cheese. Another theory could be that because I started working out i increased my muscle mass and that weighs more than fat and these cancelled themselves out. Overall I would just like to know if its recommended to get carbs back in my diet, and any other tips are appreciated.

Thank you.

Replies

  • PlanetVelma
    PlanetVelma Posts: 1,223 Member
    1 lb of fat = 1 lb of muscle, muscle takes up less room than fat - doesn't mean that it weighs more than fat. It's just like 1 ton of bricks will weigh the same as 1 ton of feathers (make sense?)

    You may want to review the following post: http://www.myfitnesspal.com/topics/show/23912-links-in-mfp-you-want-to-read-again-and-again

    There are some handy articles about exercise calories, starvation mode, etc....
  • ShiloughCoy
    ShiloughCoy Posts: 73 Member
    Carbs tend to affect my weight loss a lot less when I am exercising, but I try to make sure they are healthy carbs (whole wheat crackers, smart and delicious wraps, low carb shakes with lots of fiber like New Lifestyle shakes). I still limit my carb intake pretty strictly however because I'm pretty sensitive. You might try incorporating some healthy carbs, maybe 20 grams or so and see how your body reacts. One thing is for sure, if you try to work out and not eat enough to fuel your body, you'll fall over so remember to eat enough to feel good :)
  • KeyMasterOfGozer
    KeyMasterOfGozer Posts: 229 Member
    You will be healthier doing the exercise, though, you will not lose as much "weight". You should measure your inches instead to monitor your "Fat loss" instead of "weight loss". Exercising will definitely add muscle with the amount of protein you are eating. That is a good weight to add.

    You can eat *some* carbs. That won't hurt you, but it will slow your fat loss.

    Personally I set MFP's Carb/Protein/Fat percentages to 20/50/30, and I'm keeping a 2 pound per week loss rate, which is the maximum "Safe" amount to lose per week.
  • ashley0616
    ashley0616 Posts: 579 Member
    I think increasing your caloric intake will make a huge difference. You are definitely not eating enough, IMO.

    As to what you eat, that is completely up to you. You can add more calories without adding carbs by eating more lean protein sources, dairy, vegetables, nuts, oils, etc. I personally live by the healthy and balanced rule, so I do eat and encourage others to eat whole grains but it's not for everyone.

    Carbs have their place and their advantages in a healthy diet and lifestyle. They give you tons of energy and have a lot of protein and fiber in them. That decision, though, only you can make.

    You probably will notice an increase in weight or stall in weight loss when you first start a new, more intense work out routine. Don't worry, that won't last long and then you'll probably drop a few lbs really fast and then go back to a normal, steady loss. You have to switch things up every so often to keep your body losing, though. Changing your exercise program, your diet, even your balance of macro nutrients will make a difference.

    Good luck to you. And congratulations on all the fabulous things you've already done!
  • stanvoodoo
    stanvoodoo Posts: 1,023 Member
    Increase the protein! For your size and workout level I would guess 100gr or more day. Complex carbs can be added within reason and veggies are great. You need extra fiber with extra protein. Salad is not the best option as the lettuce isn't really nutritous and the dressing can derail your efforts.

    Muscle and fat weight the same but they don't take up the same amount of space, that's the difference.

    1500 is the min calories for men and if you are doing a big burn everyday, I would agree with the trainer that you should try eating back half of your exercise calories to start with and see if that helps the scale move.

    You have to give your body enough fuel to burn!

    Best of Luck, sounds like you are on the right path!
  • Chuckw40
    Chuckw40 Posts: 201 Member
    1 lb of fat = 1 lb of muscle, muscle takes up less room than fat - doesn't mean that it weighs more than fat. It's just like 1 ton of bricks will weigh the same as 1 ton of feathers (make sense?)

    You may want to review the following post: http://www.myfitnesspal.com/topics/show/23912-links-in-mfp-you-want-to-read-again-and-again

    There are some handy articles about exercise calories, starvation mode, etc....

    Please stop saying this! How many times do I have to prove people like you wrong?

    Muscle DOES weigh more than fat!
  • Suziq2you
    Suziq2you Posts: 396 Member
    1 lb of fat = 1 lb of muscle, muscle takes up less room than fat - doesn't mean that it weighs more than fat. It's just like 1 ton of bricks will weigh the same as 1 ton of feathers (make sense?)

    You may want to review the following post: http://www.myfitnesspal.com/topics/show/23912-links-in-mfp-you-want-to-read-again-and-again

    There are some handy articles about exercise calories, starvation mode, etc....

    Please stop saying this! How many times do I have to prove people like you wrong?

    Muscle DOES weigh more than fat!

    Please explain. A pound is a pound.
  • Chuckw40
    Chuckw40 Posts: 201 Member
    1 lb of fat = 1 lb of muscle, muscle takes up less room than fat - doesn't mean that it weighs more than fat. It's just like 1 ton of bricks will weigh the same as 1 ton of feathers (make sense?)

    You may want to review the following post: http://www.myfitnesspal.com/topics/show/23912-links-in-mfp-you-want-to-read-again-and-again

    There are some handy articles about exercise calories, starvation mode, etc....

    Please stop saying this! How many times do I have to prove people like you wrong?

    Muscle DOES weigh more than fat!

    Please explain. A pound is a pound.

    What's to explain? I never said said a pound isnt a pound. The point is if you took the volume of fat in your body right now and replaced it with muscle you would actually weigh more. And why is that would you say?
  • PlanetVelma
    PlanetVelma Posts: 1,223 Member
    1 lb of fat = 1 lb of muscle, muscle takes up less room than fat - doesn't mean that it weighs more than fat. It's just like 1 ton of bricks will weigh the same as 1 ton of feathers (make sense?)

    You may want to review the following post: http://www.myfitnesspal.com/topics/show/23912-links-in-mfp-you-want-to-read-again-and-again

    There are some handy articles about exercise calories, starvation mode, etc....

    Please stop saying this! How many times do I have to prove people like you wrong?

    Muscle DOES weigh more than fat!

    Please explain. A pound is a pound.

    Exactly!

    A pound is a pound, is a pound.....

    Muscle is more DENSE and takes up less room compared to fat, but if you weigh 1 lb of fat & 1 lb of muscle - they will both weigh - ONE POUND.

    Fat takes up more room compared to muscle. That is why it is possible not to see the scale move, but if you measure yourself you will see you are losing inches.

    Ergo, muscle is heavier by VOLUME than fat (because it takes up less room when comparing fat versus muscle).
  • Chuckw40
    Chuckw40 Posts: 201 Member
    Exactly!

    A pound is a pound, is a pound.....

    Muscle is more DENSE and takes up less room compared to fat, but if you weigh 1 lb of fat & 1 lb of muscle - they will both weigh - ONE POUND.

    Anyone who thinks that a pound of 1 thing will weigh more than a pound of something else is an idiot. And since you seem to find it necessary to keep repeating this I can only assume that you think we are idiots.
    Fat takes up more room compared to muscle. That is why it is possible not to see the scale move, but if you measure yourself you will see you are losing inches.

    This only further proves my point. Though for the record I don't believe it's realistic to gain any significant amount of muscle while eating at a caloric deficit.
    Ergo, muscle is heavier by VOLUME than fat (because it takes up less room when comparing fat versus muscle).

    Muscle is heavier by volume.... Did you know that Volume and Density are basically the only 2 factors used to compare the weight of 2 objects? Would it make sense to you to use different volumes when comparing?

    Weight = Mass x Gravity
    Mass = Density x Volume
  • rtimbuc
    rtimbuc Posts: 2 Member
    Thank you all for your responses, I have began to increase my caloric intake mostly with protein, but also a little bit of whole grain carbs. I will try and keep you posted on my progress in a couple of weeks. Until then all I can do is keep up my calorie monitoring and my exercise and workout regiments.....

    Thanks again
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