Worked out 14 days straight - gained two pounds. Huh?

  • shoelessj

    Posts: 511

    Jan 23, 2008 1:13 AM GMT
    Two weeks ago I entered a little contest at my gym,a sort of 'Biggest Loser' thing, where they tracked how much weight you lose over the course of 10 weeks and also give out prizes for whomever visits the club the most over that time.

    So I decided to go all out, and hit the gym every day, while also keeping an eye on what I was eating. I've worked out with weights three days a week and did cardio four days a week. Usually lift for 30-40 minutes, with at least 15 minutes of cardio thrown in beforehand. On the cardio days, I either hit the elliptical for 45 minutes or the treadmill for 30. On weekends I push myself -- last Sunday I did 20 minutes on the elliptical, then 45 minutes running at a 12-minute mile pace.

    Foodwise, I've mainly had yogurt and granola for breakfast (bagels and omlettes on the weekends only), salads or chicken/turkey sandwiches for lunch and chicken or tuna or pasta for dinner [which is usually around 10pm] I've also been making protein shakes once a day, mixed with creatine-glutamine. I snack with raisins, nuts, edamame, and what i think is healthy stuff and have stopped drinking soda, during the week, at least.

    I've been feeling stronger, seeing some muscle building, but last night i weighed in after two weeks and ... i gained two pounds! How does that happen? It's very frustrating. Any ideas/suggestions? Thanks.
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  • Posted by a hidden member.
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    Jan 23, 2008 2:17 AM GMT
    Perfect!

    Keep working out, and get some mass.

    That's awesome.

    2 pounds is just water going into your muscle.

    Wanna' drop 2 pounds? Drink a cup of coffee, and pee...COMMON SENSE 101 here.
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    Jan 23, 2008 2:41 AM GMT
    Don't worry. I just finished week 3 of the 12-week muscle bldg workout and also gained 2 pounds. But I'm pretty confident it's not fat.
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    Jan 23, 2008 2:45 AM GMT
    I bet if you take a look at your BMI, you'll see that although you gained two pounds overall, you may have lost more bodyfat and gained muscle mass.

    Don't feel bad about it, and actually listen to what Chucky said (luv ya Chuck!).
  • TexanMan82

    Posts: 893

    Jan 23, 2008 4:07 AM GMT
    Yeah, use the scale as just a measuring instrument. How do you look? Look in the mirror. If you look better, great. Who cares if the scale says you've gained.
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    Jan 23, 2008 4:11 AM GMT
    yeah, if you're wanting to loose weight running at a steady pace is much less effective than doing intervals for 45 min. (run/walk/run) and the stair climber burns way more calories than the eliptical. and you do realize that creatine makes you retain water and usually helps you gain weight not loose any at all. otherwise props for the dedication! icon_biggrin.gif
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    Jan 23, 2008 4:13 AM GMT
    If your pants don't feel tighter then don't worry about it. And who knows, maybe you needed to poop really big when you weighed yourselficon_lol.gif
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    Jan 23, 2008 4:18 AM GMT
    BMI is bunk.

    Intervals are awesome.
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    Jan 23, 2008 4:22 AM GMT
    And don't forget - muscle weighs more than fat. You might have shed fat and gained muscle.

    Keep it up. Sounds like you're on the right track!!

    2 weeks - seems like nothing
    4 weeks - seems like something is changing
    8 weeks - wow, this is working
    12 weeks - holy cow, why didn't I start doing this sooner?

    Good luck!
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    Jan 23, 2008 3:47 PM GMT
    outdoorathlete saidAnd don't forget - muscle weighs more than fat.


    anyone else giggling at that?

    Also anyone else looking at his post and thinking ???????

    I agree let the clothes be th guide and not the scales, but regardless the beginning of your weightloss campaign should be the glory days when your shedding up to 4lbs a week for the first few weeks.

    OK so you are training 14 days straight wheres the recovery? You are saying you are combining the training with diet too so you are probably creating quite a significant deficit there and the body is think WTF is going on store store store.

    Nuts and cheese are pretty poor snack choices little fat bombs that they are a handful of nuts is going to signifiantly eat into that days cardio for calorie burn pretty much.

    As for chuckys comment of keep working out and get some mass. I swear he lives with his head in the clouds some days. You can add the mass you can work like a bitch but added mass will not significantly eat into that volume of stored body fat, and anyone that thinks it will is just kidding themselves. Do the math its easy enough for anyone to workout.

    If you seriously want to make an impact and shoot a head in those 10 weeks you need to get smart about how you do it and read up on it.
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    Jan 23, 2008 3:55 PM GMT
    Hey bfg1. Muscle DOES weigh more than fat. So if somebody sheds some fat and gains some muscle, their ratios are changing but sometimes their weight actually increases.

    I definitely agree with you about the recovery though. And the comment on nuts and cheese.
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    Jan 23, 2008 4:04 PM GMT
    a pound of fat weighs the same as a pound of muscle, I knew what you were alluding to tho as so many make that mistake when they try to explain it on boards, ie you were talking volume and density wise and that fat had been lost and muscle then added

    it just made me giggle sorry MTV how stupid are models or whatever its called was on last night and they asked the question what weighs more a ton of feathers or a ton of lead
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    Jan 23, 2008 4:33 PM GMT
    A ton of lead. Duh. ;-)

    Yeah, good catch. I didn't articulate that clearly enough. In our gym, we put our whole crew through body density scanners and it was really interesting to watch the ratios changing and the weight going UP on people who were trying to "lose weight". What they all came to realize was that they wanted to change their bodyfat percentage, not lose weight! Good eye opener for people in the gym.

    Next time, I'll try to be a lot more articulate! Thanks for the laugh.

  • TexanMan82

    Posts: 893

    Jan 23, 2008 6:10 PM GMT
    Man, semantics are annoying.

    Of course, if you take a lb. of fat and a lb. of muscle it weighs the same. But there's a lot more fat that makes up that lb. than muscle. Aren't semantics fun!

    Nuts and cheese are perfectly fine for a small snack. Especially nuts. Just watch the calorie content and be sure to have other, more solid protein choices for snacks.

    Yes, Chucky is right about adding mass. The more muscle you have, the more fat you burn while doing nothing.
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    Jan 23, 2008 6:35 PM GMT
    i'm probably in that same situation, where as i've changed my diet and increased my workout/cardio - and the body's doing the..
    bfg1WTF is going on store store store

    my question: when does the body say, ah... ok, this is how it's going to be and therefore, start to release release release?
  • mljk

    Posts: 9

    Jan 23, 2008 6:47 PM GMT
    When trying to loose weight such as yourself, WHAT you eat, and WHEN u eat is super important. Actually your diet is actually more important than your excercise sessions (if u were breaking it into percentage of importance: were u are at NOW, diet would be at 70% important, while excercise 30% [this doesn't mean to stop excercising, it just means that being aware of your diet is more vital to your weight loss at this point than your excercise is]).

    To have a variations, such as nuts is perfectly fine. No matter what u are trying to achieve, it is always good to get all the 4 major food groups in there. Remember for each meal though to have sensible portions, and never over eat in one particular sitting. Remember your brain doesn't get 'the I'm full" message from your stomach until after u actually over ate.

    Also as well, one thing I noticed from your post is your supper is at 10pm. If you can (especially is u are trying to loose weight) do not to eat too late at night. If possible, eating no significant meal no later than 8pm or so (I would like to say, 7:30, but iknow that can be difficult). This doesn't mean u can't eat after this time, but make sure it's a light snack like a piece of fruit, or water or something.

    Also the other thing u said is that u eat pasta usually for supper (late in the evening). I would say switch this around. If u just cant avoid eating pasta at all (because u like it too much) then have it for lunch, or during a time when u are more physically active.

    I always recommend people to have most of their calories during the morning and afternoon, as u will expend the most energy during that time, and later in the day when u workout. Have your complex carbs (like pasta or bread) at this time as u will need the energy to get through work and your workouts. For supper your meal should be more protein based, and carbs (but try to avoid complex carbs). Ease up on the calories later in the evening.


    Also drink plenty of water!!!! If u are not drinking AT LEAST 8-10 glasses a day its not enough. I know u probably just can't drink water all day, but try to make water the liquid of choice.

    Finally, as other people already mentioned, loosing weight is a snowball effect. U won't really notice anything for the first couple of wks but stay diligent and u will definately see results! Also when loosing weight, realisitically, be happy with loosing 2-3 pds a wk. It can be really unhealthy to loose too much weight in too short a time.

    Oh and lastly, u said on your weight days u do cardio 15 mins before your weight session. Switch it up to doing cardio for 15 mins AFTER your weight session. Even though u are doing the same amount of cardio time, u will actually burn more calories if u switch to your cardio after your weights. Before u lift weights u can do a 5 min warmup so u don't hurt yourself lifting weights.

    Also remember to stretch decently after all your cardio sessions. You are doing some pretty vigorous cardio, so stretching afterwards is vital so your body won't break down and u won't get injured.
  • mljk

    Posts: 9

    Jan 23, 2008 8:28 PM GMT
    Quoting BFG1: "it just made me giggle sorry MTV how stupid are models or whatever its called was on last night and they asked the question what weighs more a ton of feathers or a ton of lead"

    I feel like I need to stick up for my fellow models out there...obviously,the question was too ambiguous. How are we to know how much is a ton of this or a ton of that (isn't 'ton' just another synonym for 'a lot')??? If the guy asked the model, what weighs more, 1000lb of feathers or a 1000 lb of lead, I'm sure this model guy, representing all models, would have said the right answer...which is obviously lead!! Ha, ha

    Anyays,who cares about basic physics when there are way more important things in this world such as how to pout, and being really, really goodlooking all the time, ha,ha

    ***For those of u who are a little slow on the humour/'just joking' department - I'm totally trying to make light of this all. I'm actually not this dim-whitted or shallow (ok maybe I'm a little shallow, I am a model....kidding again)***
  • Posted by a hidden member.
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    Jan 23, 2008 8:41 PM GMT
    Only one thing burns calories while you are at rest: MUSCLE.

    The trick to winning the battle against fat is getting more muscular. PERIOD.
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    Jan 23, 2008 10:25 PM GMT
    chuckystud saidOnly one thing burns calories while you are at rest: MUSCLE.

    The trick to winning the battle against fat is getting more muscular. PERIOD.


    Its bullshit advice like that that leads to so many fat muscle out there!

    You can only add mass by being in excess calorie position. Granted at at best at maintenance level the metabolism of stored body fat will in effect push you into an excess situation where growth can occur and a degree of fat loss can occur but nowhere near enough to turn a ship around.

    If we are talking shaving 1 or 2 % body fat off you may have a valid argument that adding mass will eventualy eat into this but its far from and efficient way of going about it and far too complex for most to achieve or they wouldnt be fat in the first place
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    Jan 23, 2008 10:31 PM GMT
    jaydub saidi'm probably in that same situation, where as i've changed my diet and increased my workout/cardio - and the body's doing the.. [quote][cite]bfg1[/cite]WTF is going on store store store

    my question: when does the body say, ah... ok, this is how it's going to be and therefore, start to release release release? [/quote]


    The body will adjust to the level of calories supplied for the task in hand. In times of famine its going on store store store. This is what makes a static calorie intake diet so tedious and why so many give up. Now if you are at the stage of monitoring your calorie intake you may wanna try this:

    say baseline week 1 2000 calories a day
    Week 2 drop 200
    Week 3 increase 100
    Week 4 drop and so on until you hit your minimum level suited to your training level, height weight etc. Mine was 1400 once you have done that week start off at the beginning again and its a nice wopping refeed and helps replenish the body and the motivation.

    Another good thing with a tiered approach like this the reductions are less noticeable than a whopping great drop and you always know you have a refeed albeit small insight
  • shoelessj

    Posts: 511

    Jan 24, 2008 1:32 AM GMT
    thanks alot, fellas! your comments [well, most of them icon_wink.gif] are great inspiration, and i will implement a few of your tips, especially regarding diet and what times of day i'm eating.

    hopefully i'll feel good enough in a month or tow that i'll post some 'after' pictures!

    thanks again - you all are great motivation.


  • Posted by a hidden member.
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    Jan 24, 2008 4:14 AM GMT
    It's not bullshit. While endless hours of cardio, or starvation, WILL burn calories, the only long term solution, and the ONLY ONE that will RAISE your base metabolism, as your grow older, is increased lean muscle mass. PERIOD.

    Cardio burns calories, but lowers your overall metabolic rate, all things considered, particularly if you at catabolic in the process.

    Study up, Little One.
  • Posted by a hidden member.
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    Jan 24, 2008 6:50 AM GMT
    less of the patronising comments and you read up Mr increasing your metabollic rate via added muscle is going to do shit all for you when you are carrying that much of an excess.

    I dont support cardio or any activity for fat loss come to that matter, as its an erratic way of measuring a calorie deficit as there are so many variables and if your training doesnt match your diet then you will indeed slow your metabollic rate down and potentially invoke the process referred to as starvation.

    Starvation as you would point out would mean loss of lean muscle mass and with what I support this does not occur. Eat les, train efficiently lift hard heavy and progressively, shed the fat and then go on from there to build the muscle mass back on.

    Their is little point in adding more mass to an overweight frame and never achieving the fat loss you are after as:

    1) it does little to tackle the issue that got you there in the first place which is your nutrition.

    2) It does little for the motivation as you are failing to achieve your primary goal which is fat loss not weight loss

    To put it in simple terms for you if you have never achieved weightloss in the past and getting down to a six pack, if that were your goal, how on earth do you know you can achieve it when adding more mass to the frame.

    I support overweight people tackling the issue at hand and not living on a pipe dream of tomorrow, as chances are weight related illness would have set in by the time they reach this golden tomorrow you are supporting.

    You claim to be anti obesity but your Tnation self obsessed responses show little understanding of the issues related to the problem nor how to tackle it.

    I suggest you read up about it and if your attempt at a patronising end statement was supposed to offend me you are seriously misgiven.

    As to the notion of food timings when tackling the issue and/or insulin sensitivity the original poster is now focussing on the minutia of the issue that will make ounces difference when the biger picture needs an overhaul.
  • Posted by a hidden member.
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    Jan 24, 2008 9:19 PM GMT
    Chuckly here's quite a good article was going to write one up for you but no point reinventing the wheel particularly as Christian Finn prepares excellent articles.

    http://www.thefactsaboutfitness.com/news/cals.htm

    Regardless of the article compare the impact if you did increase BMR by the often touted 100 calories per 1lb of lean muscle mass, bearing in mind the individual has learnt little about portion control and nutrition chances are they will add even more fat in the process.
  • Posted by a hidden member.
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    Jan 27, 2008 2:49 AM GMT
    Actually, I had read that article the other day.

    I'm not sure I agree with with, and I've always been taught differently. Like so much of the science, time will tell.