Fitness Freak... I'm starting to gain weight..

millalyte86

millalyte86

Cathlete
Hi Debbie! I was gettin great results after you suggestion of cutting back on cardio and adding more weight training. My rotation looks like this:
Sun- Cardio
Mon- Back, shoulder, and biceps
Tues- Cardio
Wed- Lower body
Thurs- Cardio
Fri- Chest and Triceps
Sat- OFF
But it seems like its starting to back fire now. I don't think I am losing fat. A few weeks into the roation I could see my muscle very well and was super excited. Now I feel like I can only really see sculpted muscles when I flex. I feel like I have a layer of fat over my muscles. And I think I'm gaining weight (I don't like to weigh myself) because my clothes are starting to get pretty tight. My diet is about 90% clean (except for occasionally giving into temptation with pretzels... my fav! lol). So I'm not really sure whats up.

Do you think I should change my rotation to more of an endurance rotation with a little more cardio for a while? Any other suggestions? Thanks!

Lauren
 
Fitnessfreakk366 said:
What does your calorie intake look like? And what is the ratio you are eating for protein/carbs and fat?
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I aim for about 1600 calories a day. Sometimes I fall short and sometimes I eat slightly more then that. On high calorie day I never really consume more then like 2300 calories, and these days rarely happen (maybe once a month). I don't really know my exact ratio of carbs/protein but a general day for me looks like this..
Breakfast- 6 egg whites
- whole grain cream of wheat

S- greek yogurt w/ 1/2 scoop protein powder

Lunch- 5 ounces tuna
- veggies (green beans, broccoli, ect)

S- 3 hard boiled egg whites
- apple

D- 6 ounces grilled chicken
- salad (no dressing just veggies)

S- celery and 2 tbsp. natural pb
 
And when I do over indulge its generally on whole-grain pretzels or cherrios. But I always track me calories and really never seem to go past 1900 calories which prob isn't THAT much for me. I'm 5'7 and weigh 150- 155 lbs. My goal weight range is 145- 150 lbs.
 
Ok, I show that you can eat up to 2387 calories a day but this will maintain the weight you are already at. To lose you should be eating between 1671 to 1910 calories.

I suggest this: Eat three low days (1700) and then shoot up to around 2000-2100 calories on the 4th day. Keep doing this for about 4 weeks and see how your body responds.

Your food selections look good, but what do you eat before and after your workouts? What time do you workout?
 
Your food selections look good said:
I workout usually first thing in the morning. I usually workout on an empty stomach when I'm doing a cardio day, and when I'm doing a weight training day I have a scoop of protein powder in water before I start. And after I have my breakfast.

Do you still think I should stick with the rotation I've been doing? Or change to more of an endurance one? Thanks Deb!!
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millalyte86 said:
I workout usually first thing in the morning. I usually workout on an empty stomach when I'm doing a cardio day, and when I'm doing a weight training day I have a scoop of protein powder in water before I start. And after I have my breakfast.

Do you still think I should stick with the rotation I've been doing? Or change to more of an endurance one? Thanks Deb!!
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Maybe you just need to add a little more cardio into the mix. Is that possible with the rotation you are following? Maybe an extra 30-45 minutes a week? Don't sacrifice your rest day, though, you need a rest day.

Also, how long have you been training this way? Have you taken a week off within the last 8-12 weeks?
 
Fitnessfreakk366 said:
Maybe you just need to add a little more cardio into the mix. Is that possible with the rotation you are following? Maybe an extra 30-45 minutes a week? Don't sacrifice your rest day, though, you need a rest day.

Also, how long have you been training this way? Have you taken a week off within the last 8-12 weeks?
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I've been doing this rotation for about 7 weeks. And yes, I was forced to take a week off for medical reasons. And my rotation right now looks like this..

Sunday- Cardio
Monday- Back, shoulders, and biceps
Tues- Cardio
Wed- Legs
Thurs- Cardio
Fri- Chest and Triceps
Sat- OFF

Where do you think I should add the extra cardio?
 
millalyte86 said:
I've been doing this rotation for about 7 weeks. And yes, I was forced to take a week off for medical reasons. And my rotation right now looks like this..

Sunday- Cardio
Monday- Back, shoulders, and biceps
Tues- Cardio
Wed- Legs
Thurs- Cardio
Fri- Chest and Triceps
Sat- OFF

Where do you think I should add the extra cardio?
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Hmmm, I don't really think you need too.

Ok, we need to go back to your foods. You need to figure out exactly the macros you are eating. Can you do that? I need to know what the % is of what you are eating - Protein, carbs and fat along with exact calorie intake. Are you figuring this stuff out on a spreadsheet online or anything?
 
Hi Debbie,

Sorry to butt in to your conversation but how does one figure out all the info. that you are referring to like percentages, etc.? Is there a website you can recommend as I would love to do this! Thanks.:)

LucyH
 
Fitnessfreakk366 said:
Hmmm, I don't really think you need too.

Ok, we need to go back to your foods. You need to figure out exactly the macros you are eating. Can you do that? I need to know what the % is of what you are eating - Protein, carbs and fat along with exact calorie intake. Are you figuring this stuff out on a spreadsheet online or anything?
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Ok I went on caloriecount.com and this is what I ate today...

Fat - 23.8% (29 grams)
Protein - 45.8% (125 grams)
Carbohydrates - 30.4% (83 grams)
Alcohol - 0.0%
Other - 0.0%

Daily Sodium Intake - 2,189 mg
Daily Sugar Intake - 16 grams
Daily Cholesterol Intake - 149 mg
Daily Saturated Fat Intake - 5 grams
Daily Fiber Intake - 12 grams

Cals-1,065 Grams-1,129 Fat-29 Carbs-83 Protein- 125
Grade- A-

What do you think? The cals are too low huh? I was very accurate with wat I ate too.. any suggestions on how to get my calories up without gaining? Thanks
 
millalyte86 said:
Ok I went on caloriecount.com and this is what I ate today...

Fat - 23.8% (29 grams)
Protein - 45.8% (125 grams)
Carbohydrates - 30.4% (83 grams)
Alcohol - 0.0%
Other - 0.0%

Daily Sodium Intake - 2,189 mg
Daily Sugar Intake - 16 grams
Daily Cholesterol Intake - 149 mg
Daily Saturated Fat Intake - 5 grams
Daily Fiber Intake - 12 grams

Cals-1,065 Grams-1,129 Fat-29 Carbs-83 Protein- 125
Grade- A-

What do you think? The cals are too low huh? I was very accurate with wat I ate too.. any suggestions on how to get my calories up without gaining? Thanks
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Yep, I think your calories are way too low and sodium is too high. Try to leave salt out if at all possible. This causes bloat and weight gain.

You need to eat between the calorie range I specified and believe me, your body will release the fat. Keep track of what you eat every day on caloriecount.com and see if that helps. If you guess, you will not get the correct macros and calories.

Your macros look great, though. If you can keep it that way and up your calories, you will see change.

It's really hard to get calories up when you are eating clean. Especially when all you want is more protein and not higher carbs. I supplement with a lot of protein powders, puddings and oatmeal.

Do you have a Vitamin Shoppe near you? If not, I'll give you links to things you can try.
 
Fitnessfreakk366 said:
Yep, I think your calories are way too low and sodium is too high. Try to leave salt out if at all possible. This causes bloat and weight gain.

You need to eat between the calorie range I specified and believe me, your body will release the fat. Keep track of what you eat every day on caloriecount.com and see if that helps. If you guess, you will not get the correct macros and calories.

Your macros look great, though. If you can keep it that way and up your calories, you will see change.

It's really hard to get calories up when you are eating clean. Especially when all you want is more protein and not higher carbs. I supplement with a lot of protein powders, puddings and oatmeal.

Do you have a Vitamin Shoppe near you? If not, I'll give you links to things you can try.
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Yes, I have a Vitamin Shoppe about 15 mins away. Its gonna be tricky to up my calories but I'm really gonna try. Thanks for all the help! Do you think I am gettin enough fiber? I'm not sure how much I'm supposed to get but since I have chronic constipation that number seem low. Thanks for all the help, Debbie!
 
millalyte86 said:
Yes, I have a Vitamin Shoppe about 15 mins away. Its gonna be tricky to up my calories but I'm really gonna try. Thanks for all the help! Do you think I am gettin enough fiber? I'm not sure how much I'm supposed to get but since I have chronic constipation that number seem low. Thanks for all the help, Debbie!
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Honestly, I'm not too up on fiber intake. I feel that I eat good carbs so in turn I should be getting good fiber. Maybe you should supplement with something. I've seen a few fiber commercials on TV.

Ok, you really do need to get your calories up. You cannot function on anything lower then 1500 calories a day - PERIOD. Your body needs the fuel and it will release fat when it gets what it needs. Please believe me on this. I've been there. When I was on Weight Watchers, I ate only 1200 calories a day. I was a skinny fat person. Then when I upped my calories to over 1500 a day, my body fat came off like crazy. I was shocked and amazed by this transition.

These are some items I suggest you buy from the Vitamin Shoppe:

http://www.vitaminshoppe.com/store/en/browse/sku_detail.jsp?id=VS-2298

The puddings come in Vanilla and Chocolate. They are really good. You can add raw oats, natural PB, banana's or anything else you want to it. It tastes like cake frosting. Buy a shaker to mix it up in. It's too hard to mix it in a bowl.

http://www.vitaminshoppe.com/store/en/browse/sku_detail.jsp?id=IP-1026

BSN Lean Dessert comes in many excellent flavors. I use this in my oats. I'll add hot water to raw oats and then add a scoop of this protein powder to it and maybe some natural PB. It is really good. All the flavors are excellent with the oats. You can use this stuff for protein shakes as well.

http://www.vitaminshoppe.com/store/en/browse/sku_detail.jsp?id=CY-1094

These are good but don't eat them too often. They have sugar in them and the carbs are a bit high. But these are good for a cheat meal or to just up your calories a bit.

These are a few things I like to keep on hand to up my calories. It's too hard for me to eat the calories I eat in just pure food, even though that's the best way to do it.

Chicken breasts are very high in protein and have no carbs, same with turkey. Fish is good as well, I like to eat talapia and cod and sometimes salmon.

Hope this helps!
 
It DEFINITLY helps! Thanks so much! I'm actually getting over being sick so and I haven't worked out the last 3 days because of it. Any suggestion on what workout I should do today to make up for the lack of exercise for 3 days? And should my calories be a little lower since I haven't workout as much lately? Thanks!
 
millalyte86 said:
It DEFINITLY helps! Thanks so much! I'm actually getting over being sick so and I haven't worked out the last 3 days because of it. Any suggestion on what workout I should do today to make up for the lack of exercise for 3 days? And should my calories be a little lower since I haven't workout as much lately? Thanks!
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I can't answer what workout you should do. I would just do the one you would have scheduled to do today.

On my regular off days I eat a little lower in calories but I NEVER go below 1500. So do not go below 1500 even if you stay in bed all day. :p

However, when you are sick it's normal not to be hungry so I can't expect you to force yourself to eat either. That could be bad in so many different ways. LOL!
 
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