Gaining weight in a deficit
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Ry4ntcb
Posts: 1 Member
So I weigh and track everything. To the point of obsession. MFP allows me 1500 a day for a 500 deficit. I also work out with weights 5-6 times a week. I rarely eat my exercise calories but if my watch tracks me as burning 600 calories I don’t sweat it if I go over my daily 1500 to say 1700. This is rare but I don’t worry cos even without any exercise at 1700 I’m still in a deficit of my BMR of around 2000 calories. For the last 3 weigh-ins I’ve gained each time a total of 0.7kg. I know this isn’t huge but when trying to lose weight and following the plan it’s very unmotivating. When I google all the online posts claim I need to do something I already am. So I’m here to ask those who have been where I am and who can advise. How can I be gaining weight whilst accurately tracking food and working out? My scales also track (taken with pinch of salt) that my body fat is increasing each weigh it too.
I am currently 110kg 193cm
I am currently 110kg 193cm
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Replies
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You mention three weigh-ins, but you don't mention the frequency of your weigh-ins. So what kind of period are we talking about? Three days? Three weeks?3
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Go through this chart, for starters. We need more info.
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Did you just start this? 6'3" and 242 pounds (I converted for the U.S. crowd) and eating 1500?
You're going to need to eat a lot more.
BMR is not the number from which to create a deficit, TDEE is.
Here's the info from MFP on how they calculate your daily goals. Use the tool as it's designed, as instructed:
https://support.myfitnesspal.com/hc/en-us/articles/360032625391-How-does-MyFitnessPal-calculate-my-initial-goals-4 -
If your watch is using heartrate to estimate calories during a weights workout there's a very high chance the estimate is badly inflated. That can account for some of the delta between your results and your expectations.
Making your diary public and giving a timeline would help enormously. If you have only been doing this for a week you don't have enough data to come to any conclusion.
Don't put too much faith in your scales either, they can't actually measure fat. They are measuring electrical resistance (maybe just in your legs?) and making a lot of assumptions. If your training routine is a new thing water retention from soreness/inflammation is a strong possibility - which messes horribly with both seeing a weight trend and also the numbers BIA scales guess for your fat percentage.4 -
I have noticed that not only how much I eat but what I eat can cause the scale to fluctuate wildly. I can hold a lot more water weight and food waste if I eat more if certain foods. Also, are you taking any medications? Certain meds,like allergy meds and stuff like Aleve can cause constipation, thereby possibly impacting the number on the scale.2
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no offense, there is no way you are 6'3" 240 and not losing weight on 15-1700 calories. your BMR is higher than that most likely. 10-12x bw in pounds, will be a deficit for most people. I advise you look at your diet. Weighing everything that crosses the lips? Counting everything? If this REALLY is the case, and you are doing everything above, go see your MD.5
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