Weight Issues.

tylermetcalf1998
tylermetcalf1998 Posts: 8 Member
edited November 2024 in Health and Weight Loss
Hello all! I am Tyler, an 18 Year Old, White Male.
I have been an athlete my whole life, playing sports every season. Off season, I would train.

This final year of highschool, I decided to wrestle. I dropped from a football weight of 170, to 140, learning alot about proper nutrition, and the dreaded: "Calorie". I was able to loose so much weight via simple starvation and excessive working out. I got S-Health Originally, and tracked everything I ate - everything. I was eating around 1700 Calories a day, doing 30 Minutes of extreme cardio, and then an intense practice. Wrestling ended in February, I was 140 pounds, eating 1700 calories a day, got down to approx. 10% BodyFat. I deleted my dreaded tracker app, and had high levels of anxiety because I could no longer track (But knew for my mental state it had to happen).

Exercise continued, just calorie counting did not.

Jump forward to about a month ago. I did an initial weigh-in, Sitting at 145 lbs. I decided to track my calories (I was eating around 2200-2500), and set some goals. I wanted to hit 160 pounds, but wanted this weight gain to consist of mainly muscle. Based on my profile:

Male
18 Years Old
5' 9.5"

Activity Level:
Sunday: Rest

Monday: 5:00 AM - 30 Minutes on an elliptical -- 1:00 PM - 30-60 Minutes Heavy Weigh Training, 15-30 Minutes Abdominal Workout

Tuesday: 5:00 AM - 30 Minutes on an elliptical -- 1:00 PM - 30-60 Minutes Heavy Weight Training, 30 More Minutes on the elliptical

Wednesday: 5:00 AM - 30 Minutes on an elliptical -- 1:00 PM - 30-60 Minutes Heavy Weigh Training, 15-30 Minutes Abdominal Workout

Thursday: 5:00 AM - 30 Minutes on an elliptical -- 1:00 PM - 30 More Minutes Elliptical OR 32 Minute Tabata workout (Depending on my energy level)

Friday: 5:00 AM - 30 Minutes on an elliptical -- 1:00 PM - 30-60 Minutes Heavy Weigh Training, 15-30 Minutes Abdominal Workout

Saturday: Tuesday: 5:00 AM - 30 Minutes on an elliptical -- 1:00 PM - 30-60 Minutes Heavy Weight Training, 30 More Minutes on the elliptical

I average about 12000-20000 steps/day according to my fitbit. Each elliptical session is set to level 15, getting increased to 16 or 17 about halfway throughout the workout.

I set a calorie goal of 2800 Calories a day. Within 20 days, I jumped from 145.0 lbs to a whopping 153.2 lbs! All weigh-ins are as soon as I wake up, after my morning urination, before morning cardio session.

This should NOT happen with my activity level, and I believe I have a bad case of adaptive thermogenesis.

I am here seeking advice on a program to fix this issue! I enjoy being flexible with my diet (I eat alot, but I work out alot, too). I enjoy running, but can only do elliptical as I have a partially torn meniscus.

Goals:
-Restore Metabolism
-Build and Maintain Lean Muscle
-Lose this belly fat that has accumulated since wrestling season

My only trouble: Where do I start? I am currently eating 2500 Calories a day, and today (May 9th) I only did 1 cardio session and 1 heavy weights session.

Fitbit projects me needing 3500-4000 Calories PER DAY (which I can do, trust me) to maintain weight with all of my activity. But if I am gaining 10 pounds a month on 2500-2800 calories/day, SOMETHING is wrong with my metabolism.

It should also be noted: I only eat out once or twice a week... and it is generally something healthier like a 6 Inch from Subway! I do not consume liquid calories either. Staples in my diet inclue turkey bacon, chicken breast, egg whites, peanut butter, whole wheat bread, puffed kamut cereal, oatmeal, protein powder, cocoa powder, spinach, frozen broccoli, brown rice, fat-free refried beans, sweet potatoes, assorted fruits and the usual "Bro-foods".

Any help and advice is GREATLY appreciated, I am a mental WRECK because of all of this.

Also, I do drink plenty of water, at least a gallon a day. I do work in fast food, and that is where alot of my steps come in, but no worries, I have conquered the cravings and DO NOT eat at that establishment.

Replies

  • Luna3386
    Luna3386 Posts: 888 Member
    I'd increase calories slower than jumping up over 600. It's not fat- weight gained that quickly isn't.

    Some of it is muscle- the one thing I envy about you teenage boys is the ability to add muscle much faster. Take measurements and pictures.

    Worry less about the scale. If you want to build muscle you will gain weight. In a surplus you will gain some fat- that's ok.

    Weigh everything on a food scale. Keep lifting heavy. If you enjoy the elliptical at 5 am keep doing it. But you probably don't need it. Just​ my 2¢
  • Luna3386
    Luna3386 Posts: 888 Member
    Also you mentioned anxiety around tracking and since you are no longer an athlete, maybe try a more relaxed approach. One that is sustainable long term.
  • Rusty740
    Rusty740 Posts: 749 Member
    edited May 2017
    A few things I'm thinking of.

    One, if you think that your weight gain is because your metabolism is messed up I think you're looking in the wrong place. I'm no expert, but most of the time it's because we're eating more than we think. I hate so this, but that's where to look first. Calorie tracking, but look at it this way, the food you are eating is for fuel and building your body, not for losing weight or dieting. This is just a good way to fuel your body, if it helps, try to get your macronutrients down and try to hit them each day rather than just your daily calorie goal.

    Second - Heavy weight training, if this is an ineffective program, you are not going to be making progress; if it is, then you at your age and with a calories surplus would likely gain 2 lbs muscle per month plus 2 lbs fat (give or take). It would help if you could describe your program and many of us will be looking to see that it is #1 hitting all the major muscle groups and includes high doses of squats, deadlift and presses and #2 that it is based on progressive overload. I'm guessing your weight gain is 50/50% muscle/fat, but you'd like it too be 75/25 muscle/fat.

    I'm going to guess that if Fitbit tells you you need 3500 calories per day and you're gaining weight faster than you want, then all you have to do is dial that down a bit. It looks like you've got yourself a dirty bulk when you want a clean bulk. Less calories seems like the answer. ;)
  • jemhh
    jemhh Posts: 14,260 Member
    edited May 2017
    Eat a healthy well rounded diet and lift and build muscle. Don't obsess about belly fat. You are in the prime of your life for muscle growth. Don't throw it away.

    I'm hoping that a few guys will show up to advise more.

    Paging @SideSteel, @ninerbuff, @trigden1991, @ndj1979, @TR0berts, @DopeItUp
  • SideSteel
    SideSteel Posts: 11,068 Member
    The main concern I have is around your anxiety and how you feel about your body. The other stuff is secondary.


    But since you've asked about the other stuff I have a few questions:

    1) What's your reasoning/thoughts behind doing this much cardio?
    2) What does your programming look like?
    3) What does your weight gain look like over the time course of those 20 days? If you have specific weigh in data, please post it if you'd like me to take a look. I don't mean how much weight in total over 20 days, I mean day to day can you show your weigh ins?



  • tylermetcalf1998
    tylermetcalf1998 Posts: 8 Member
    So far, Thank you to all who has replied. in Regards to Rusty740, that is what fitbit claims, I however, am only eating 2500-2800, as per TDEE reccomendation of 2875.
  • tylermetcalf1998
    tylermetcalf1998 Posts: 8 Member
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  • tylermetcalf1998
    tylermetcalf1998 Posts: 8 Member
    I couldnt upload all of my workout logs, but progressively overloading each week by 2 reps or 5-10 pounds is what I have been working on
  • jemhh
    jemhh Posts: 14,260 Member
    Do you have a torso or legs?
  • TheChaoticBuffalo
    TheChaoticBuffalo Posts: 86 Member
    Consider the possibility that, at only 18 years of age, you may still be growing.
  • tylermetcalf1998
    tylermetcalf1998 Posts: 8 Member
    I know it is all in head. I woke up at an all-time low.. 148.1 this morning. I ate 2500 Calories yesterday. I also avoided a cardio session this morning, and last night. perhaps too much cardio, too little sleep, too much stress? What do you guys think? I do enjoy getting my heart rate up, what do you guys reccomend I do after a few weeks of no cardio, add it in slowly, as well as slowly up the calories? Or should I avoid cardio altogether considering my heavy weights? Thank you all
  • CharlieBeansmomTracey
    CharlieBeansmomTracey Posts: 7,682 Member
    tylermetcalf1998 wrote: »
    I know it is all in head. I woke up at an all-time low.. 148.1 this morning. I ate 2500 Calories yesterday. I also avoided a cardio session this morning, and last night. perhaps too much cardio, too little sleep, too much stress? What do you guys think? I do enjoy getting my heart rate up, what do you guys reccomend I do after a few weeks of no cardio, add it in slowly, as well as slowly up the calories? Or should I avoid cardio altogether considering my heavy weights? Thank you all

    if it were me I would do maybe 1 or 2 days of cardio and the rest weight lift but alternate days. you also dont need to do additional abdominal workouts aside from weight training, if you are weight training and working all parts of your body you are also working your abs.you can do cardio on your "rest" days.
  • Rusty740
    Rusty740 Posts: 749 Member
    TheChaoticBuffalo wrote: »
    Consider the possibility that, at only 18 years of age, you may still be growing.

    Good point, I didn't think of this.
  • tylermetcalf1998
    tylermetcalf1998 Posts: 8 Member
    TheChaoticBuffalo wrote: »
    Consider the possibility that, at only 18 years of age, you may still be growing.

    I have considered this... Ive fluctuated from 140-180 lbs but stayed the same height since about 6th grade... I could be growing, but would prefer a more controlled, muscle growth, rather than fat accumulation, you know? I personally think it is all in my head, but I also believe that it is causing me, perhaps, to overtrain? I skipped my cardio session today, but plan on doing a full-body HIIT workout tomorrow, as it is one of my "Rest" days. I would love to get a maintenance calorie intake up to 3000, that way, if I ever take a break or whatnot, my metabolism is high enough that I can get back on track easily.
  • tylermetcalf1998
    tylermetcalf1998 Posts: 8 Member
    CharlieBeansmomTracey wrote: »
    tylermetcalf1998 wrote: »
    I know it is all in head. I woke up at an all-time low.. 148.1 this morning. I ate 2500 Calories yesterday. I also avoided a cardio session this morning, and last night. perhaps too much cardio, too little sleep, too much stress? What do you guys think? I do enjoy getting my heart rate up, what do you guys reccomend I do after a few weeks of no cardio, add it in slowly, as well as slowly up the calories? Or should I avoid cardio altogether considering my heavy weights? Thank you all

    if it were me I would do maybe 1 or 2 days of cardio and the rest weight lift but alternate days. you also dont need to do additional abdominal workouts aside from weight training, if you are weight training and working all parts of your body you are also working your abs.you can do cardio on your "rest" days.

    *DISCLAIMER: I AM AWARE THAT MY REASONING MAKES NO SENSE, THAT IS WHY I AM HERE*

    I know it is wrong, but I am still training my brain to get away from the "more is better" mentality. can you explain why 1-2 days cardio is superior to 5 days cardio? Thank you!
  • CharlieBeansmomTracey
    CharlieBeansmomTracey Posts: 7,682 Member
    tylermetcalf1998 wrote: »
    CharlieBeansmomTracey wrote: »
    tylermetcalf1998 wrote: »
    I know it is all in head. I woke up at an all-time low.. 148.1 this morning. I ate 2500 Calories yesterday. I also avoided a cardio session this morning, and last night. perhaps too much cardio, too little sleep, too much stress? What do you guys think? I do enjoy getting my heart rate up, what do you guys reccomend I do after a few weeks of no cardio, add it in slowly, as well as slowly up the calories? Or should I avoid cardio altogether considering my heavy weights? Thank you all

    if it were me I would do maybe 1 or 2 days of cardio and the rest weight lift but alternate days. you also dont need to do additional abdominal workouts aside from weight training, if you are weight training and working all parts of your body you are also working your abs.you can do cardio on your "rest" days.

    *DISCLAIMER: I AM AWARE THAT MY REASONING MAKES NO SENSE, THAT IS WHY I AM HERE*

    I know it is wrong, but I am still training my brain to get away from the "more is better" mentality. can you explain why 1-2 days cardio is superior to 5 days cardio? Thank you!

    well I know that cardio burns more calories than weight lifting. so if you were to lift more days and do cardio less days,you would most likely burn less calories,so if you are wanting to gain muscle you will eat more and lift weights. if you want to lose weight/fat you eat less calories and lift weights(to help maintain muscle you have). its very hard to lose weight/fat at the same time unless you are doing a recomp(eating in maintenance and lifting/resistance training). more is not better. if you are burning a lot of calories and not eating some of them back you will lose quickly and that includes lean mass.

    I didnt say 1-2 days is superior but cardio is good for heart health and improves stamina but,most people who are looking to build muscle(again in a recomp or surplus),tend to do less cardio. lifting weights even in a deficit can change how your body looks

    if you eat in a surplus and weight train you will gain fat too, not just muscle.building muscle takes time as well. if you are gaining weight and not wanting to,if you dont already have one, get a food scale and weigh everything except for liquids(those you can use a measuring cup). you may be eating more than you think and its really easy to do that,. food packaging can be off by up to 20%,. you have to pick what you want to do,gain muscle or lose fat.
  • tylermetcalf1998
    tylermetcalf1998 Posts: 8 Member
    Alright... Thank you. I will try this all, and try reverse dietting as well, once I find my REAL maintenance calories
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