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    Am I doing something wrong?

    Posts: 173 Member
    edited December 2024 in Fitness and Exercise
    I just started doing the 30 Day Shred. For the past 4 days, I've been on track with it, doing the program everyday to the best of my extent. I weighed myself at the beginning and I weighed myself this morning only to find out I had GAINED several pounds.

    Here are my problems:

    1. I don't know how many calories I burn doing it because there's no listing for it, so I just put circuit training - 20 minutes. Is there a listing for it? If not, what should I list it as?

    2. I don't know what my caloric intake should be. I've already tried 1680, and that absolutely failed, and now I'm trying 1500. I really don't know what my goal should be because I don't want to gain weight back and I don't want my body to think I'm starving myself.

    PLEASE HELP!!

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    • Posts: 108
      In terms of what your caloric intake should be, MFP should be telling you that when you set your goals. Usually b/w 1200 and 1450 (I have found that the 1450 worked better for me) + eating back exercise calories. It would help to see what you are eating, so you may want to open your diary up.

      I know a lot of people have ways around the calories burned during 30DS, but I cant reccomend a heart rate monitor enough. I bought mine a few months back and have never regretted it, its fantastic. You can use it when you walk, run, elliptical, strength, circuit, 30DS, whatever, I LOVE IT! That should help you know at least what you are burnign in the day.
    • Posts: 2,518 Member
      It depends on the person, but you will burn approximately 225-300 calories based on your weight, sex and how hard you are really working out. I burned about 230 calories according to my HRM. I am 5'5" and approximately 156 lbs.

      Have you tried letting MFP set your calories for you? Under your settings, put in all your vitals and how much you want to lose each week and it will calculate your calories for you.
    • Posts: 1,030 Member
      According to my HRM I burn about 150 cals doing 30DS, but that's me. I would agree with @marbit about getting a HRM they are invaluable.

      As for what you're calorie intake should be, if you're that unsure, go back to using the MFP guided fitness goals and start by setting your goal at say half a lb or a lb and see how you get on.

      Good luck
    • Posts: 2,917 Member
      you are not alone. i have started doing 30 day shred and with it about 1,000 calories burnt walking and put on 6 lbs inside of 5 days. I am looking to eat more than the mfp suggestion and take it from there. 30 day shred isn't really a weight loss program, it's more for toning and shaping but it does work, I have done it before for a couple of weeks.

      A good quality HRM is pretty essential so you can track your own calories. yesterday i burnt 233 calories doing shred..today I burnt 217. it just goes to show!
    • Posts: 2,344 Member
      I gained when I started 30 Day Shred too. It's because it's a really tough workout and your muscles will retain water to repair after a tough workout. Don't worry. That weight will melt away! The system really does work well!
    • Posts: 95 Member
      I'm 12 days in and I haven't lost a ton of weight but a ton of INCHES! I've had to buy new pants! Are your clothes fitting looser?
    • Posts: 173 Member
      As for what you're calorie intake should be, if you're that unsure, go back to using the MFP guided fitness goals and start by setting your goal at say half a lb or a lb and see how you get on.

      See, I did that, and I tried 2 different settings. I first tried lightly active, and that's when I gained back several pounds. I just switched back to sedentary and returned to my previous goal of 1500 calories so I can see if there's a difference.
    • Posts: 173 Member
      you are not alone. i have started doing 30 day shred and with it about 1,000 calories burnt walking and put on 6 lbs inside of 5 days. I am looking to eat more than the mfp suggestion and take it from there. 30 day shred isn't really a weight loss program, it's more for toning and shaping but it does work, I have done it before for a couple of weeks.

      I'm not really using it for weight loss, I'm in it for toning, especially my arms, which I want to look spectacular for my friend's wedding in 2 months. I'm a bridesmaid and I hate that my dress is strapless because I've got so much arm jiggle. That's the main reason why I'm doing 30DS. But the fact that I've gained so much is kinda scaring me.
    • Posts: 173 Member
      I'm 12 days in and I haven't lost a ton of weight but a ton of INCHES! I've had to buy new pants! Are your clothes fitting looser?

      I just finished day 4, so I haven't see very much yet in that department. I've heard about losing inches, and that's one of the main reasons why I bought it.
    • Posts: 518 Member
      It's just muscle! Calm down and stick with it! :)
    • Posts: 935 Member
      As a female it's really difficult to compare day to day weights, as hormonal fluctuations, bowel habits, water retention, etc. can cause you to fluctuate several pounds. Be patient and stick with it. As far as how many calories you're eating, what do you mean by "1680 failed miserably?" In what way?
    • Posts: 241 Member
      4 days is not enough time to see any solid results other than maybe in gaining some energy and feeling better. To really see results, figure your correct calorie intake, stick with your exercise plan and be consistent with the whole thing for at least one month (probably more). Your body takes time to adjust to new things. Be patient, it will happen :flowerforyou:
    • Posts: 534 Member
      I have read that the first week or so you start something new and intense, your body is sore, and you may have some slight swelling etc from all the intensity...that and water retention... Stick with it for 2 or 3 weeks and see if you see changes... and water...adequate water intake will help :)
    • Posts: 199 Member
      The gain weight can be from your muscles retaining water. Its is only 4 days, you have 26 more days to go. Your body may not be used to such a rigorous workout. Give it a few more weeks. I also feel that its not really about the number on the scale but how you feel, and how your clothes fit. If you have not already, take measurements and then compare in a few weeks.
    • Posts: 22
      Sounds to me like your are gaining muscle.

      Remember, muscles are three times more dense than fat.

      That means that you can stay the same weight, and look 3 times better.

      My advice : it's not bad to have a goal weight in mind, but just don't get too caught up with it. What you want to change isn't your weight, it's your muscle to fat ratio, AKA your body composition.

      (shameless plug)
      I explain it all more clearly in a short video on Youtube, if you mind:

      http://www.youtube.com/watch?v=aFONV-1hlG8
      I just started doing the 30 Day Shred. For the past 4 days, I've been on track with it, doing the program everyday to the best of my extent. I weighed myself at the beginning and I weighed myself this morning only to find out I had GAINED several pounds.

      Here are my problems:

      1. I don't know how many calories I burn doing it because there's no listing for it, so I just put circuit training - 20 minutes. Is there a listing for it? If not, what should I list it as?

      2. I don't know what my caloric intake should be. I've already tried 1680, and that absolutely failed, and now I'm trying 1500. I really don't know what my goal should be because I don't want to gain weight back and I don't want my body to think I'm starving myself.

      PLEASE HELP!!
    • Posts: 189 Member
      I did not lose weight from 30 Day Shred but I did lose inches. Also, my posture, muscle tone, and stamina for other workouts (i.e. treadmill, etc) has signficantly improved. Please do not be discouraged. As mentioned from above posts, it could be muscle gain and muscles retaining water. This will pass. Be patient and finish the program for it will be worth it. Completing 30-Day Shred will set the stage for other JM DVDs such as Ripped in 30, Banish Fat/Boost Metabolism.

      You can do this!
    • Posts: 33
      I agree with the comment above. When doing a new exercise routine, especially a vigorous one like 30DS, your muscles will retain some water at first. This is because they aren't used to the exercise and work you're putting them through. If you don't see a change in two weeks, you can look at other causes, but I wouldn't worry yet. Just keep it up!
    • Posts: 2,446 Member
      4 days is too soon to evaluate any exercise or diet change. Give it 2-3 weeks and evaluate. Your weight can fluctuate daily from sodium intake, water intake and even the amount of sleep you are getting!

      Take measurements not, and record and track them as you go through the 30 day shred and be patient!
    • Posts: 719 Member
      I gained when I started 30 Day Shred too. It's because it's a really tough workout and your muscles will retain water to repair after a tough workout. Don't worry. That weight will melt away! The system really does work well!

      ^^^this. I gained 4lbs when I first started doing it. Going to start back at it this week - I am expecting a gain - but inches tend to follow - dropping.

      Good luck.

      x
    • Posts: 173 Member
      As far as how many calories you're eating, what do you mean by "1680 failed miserably?" In what way?

      I gained 5lbs in 2 days.
    • Posts: 5,564 Member
      Set calories 20% below TDEE and only eat back if you fall below BMR.

      Confused?

      See the link on my profile.
    • Posts: 173 Member
      4 days is not enough time to see any solid results other than maybe in gaining some energy and feeling better. To really see results, figure your correct calorie intake, stick with your exercise plan and be consistent with the whole thing for at least one month (probably more). Your body takes time to adjust to new things. Be patient, it will happen :flowerforyou:

      I have SOOOO much more energy. It's pretty crazy. I literally have to force myself to go to bed. Last night I managed to stay awake till midnight working on assignments and I still was able to focus all the way through them. (Doesn't mean I actually wanted to do them, lol.)

      I'm trying to be patient, but sometimes it's hard. It's just the way I am. But these past few years, I've really learned to be much more patient, it's just taking some time to get used to.
    • Posts: 173 Member
      The gain weight can be from your muscles retaining water. Its is only 4 days, you have 26 more days to go. Your body may not be used to such a rigorous workout. Give it a few more weeks. I also feel that its not really about the number on the scale but how you feel, and how your clothes fit. If you have not already, take measurements and then compare in a few weeks.

      I have definitely taken measurements. I'm waiting until week 2 for a remeasure so that I can see if I've made any progress. It's just the weight gain that has me concerned.
    • Posts: 1,728 Member
      I gained when I started 30 Day Shred too. It's because it's a really tough workout and your muscles will retain water to repair after a tough workout. Don't worry. That weight will melt away! The system really does work well!

      ^^This. I wouldn't weigh after only 4 days.

      As for calories burned, it depends on height, weight, age and the intensity you are putting into it. I'm 5'0" and I burn about 150 with 30DS.
    • Posts: 173 Member
      I did not lose weight from 30 Day Shred but I did lose inches. Also, my posture, muscle tone, and stamina for other workouts (i.e. treadmill, etc) has signficantly improved. Please do not be discouraged. As mentioned from above posts, it could be muscle gain and muscles retaining water. This will pass. Be patient and finish the program for it will be worth it. Completing 30-Day Shred will set the stage for other JM DVDs such as Ripped in 30, Banish Fat/Boost Metabolism.

      You can do this!

      I'm trying to stay positive, and I'm glad that this could be just muscle gain and water retention. I'm really gonna give it my all when it comes to avoiding the scale because that's probably what's discouraging me the most. I think I'm gonna have to have someone hide it from me for the next few weeks, lol.
    • Posts: 559 Member
      most people seem to lose inches more than pounds. Did u take measurements? Also you are building muscle... And retauning water to do it. Also I agree a hrm is great to have!! :-) make sure the cals you are eating are healthy too
    • Posts: 607 Member
      You need to poop
    • Posts: 610 Member
      Most people gain during the first week to ten days during the 30DS, it's primarily water weight from your muscles retaining the water for repair. Don't worry, it'll pass. I did the 30Ds every day for the full 30 days. I ate at maintenance for the first 2 weeks (I was doing a re-feed) and then back to 1200 calories for the second 2 weeks. I lost a total of 4 lbs by the end of the month, I know people who lost a lot more but given my calorie intake during the first 2 weeks I was totally okay with the loss I had.
    • Posts: 173 Member
      most people seem to lose inches more than pounds. Did u take measurements? Also you are building muscle... And retauning water to do it. Also I agree a hrm is great to have!! :-) make sure the cals you are eating are healthy too

      Measurements, check! That was the first thing I did before I started the program. And I'm just about to order a HRM on ebay.
    • Posts: 702 Member
      What others have said....far too soon to evaluate results from 30 DS.....you're not even to Level 2 yet. That's when the real magic (workouts?) start. You haven't seen anything yet!

      I wouldn't even worry about the weight....I actually gained weight after a marathon....your muscles will retain water when you work them....and any number of other factors.

      Bottom line is 30 DS works....stick to it and you'll see results.
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