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Why am I putting on weight?
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thisisnotaspoonFree Member
Since the 10kg in 10 week challenge started…….
Week 1 – 86.0kg
Week 2 – 86.8kg
Week 3 – 88.0kgAll I've done is cut out all choclate/sweet based snacks and biscuits, and replaced a full greasy cooked meal from the canteen at lunch time with a substantial (100 g lean meat + 100g pasta/rice/cous cous + lots of leaves) salad.
Evening meals have always been healthy (i.e nothing fried where theres alternatives and no extra oils/fats used in cooking)
Gym regime is probably more strictly adhered to (4x per week either swim, gym or both) and I'm paying more attention to when I have a protein drink.
But there's no way I've put on 5lb of muscle in 2 weeks, I simply havent consumed the nececary calories!
ScienceofficerFree MemberYou've overestimated the calories from the chocolate, and the replacement meal is bigger?
asdfhjklFree MemberCould just be fluctuations in your weighing. Water can have a pretty massive effect on weight and varies all the time.
Focus on a measurement that tells you more, such as body fat %, tape measurements, or even just photographs.
thisisnotaspoonFree MemberI've not replaced the chocolate though, thats just been cut out and lunch was previously a full meal and usualy not very healthy (our 'chef' clearly has some scottish connection) and is now healthier, dinner is the same as always, breakfast is still cereal. Still getting 5 a day in fruit.
I know water will have an impact, but to retain an extra 5lb would be some achievement! 86.0kg wasnt a low for me, thats what I'd been consistently for a couple of months.
Bringing the road bike down from my parents at the weekend, time to start burning off some serious calories on the turbo in the evenings!
nickcFull MemberIf you're trying to loose weight, why are you eating all that? Protein shakes? WTF?
njee20Free Membertime to start burning off some serious calories on the turbo in the evenings
It's light and warm, go outside, it'll be easier to do more and burn more calories!
Do you really need that big a lunch? Sounds to me like you're eating a lot!
thisisnotaspoonFree MemberEating all that
Brekie – 200 calories (bowl of bran flakes/special-k)
Lunch – Sallad (chicken brest, grilled = 150 calories, 100g pasta ~ 200 caloires)
Diner – whatever I fancy (700~1000 calories ish)3 bits of fruit ~ 300 calories
60g protein ~ 250 calories (half that on non gym days)
BMR ~ 1800 calories
Gym/excercise ~ 500-1500 calories depending on time/energy 4x a week, (so about 700 on a verage per day)
So I 'should' be at a deficit of 700 calories per day, any more and I'd considder it too much.
WTF[/quote}
Trying not to loose too much muscle in the process, no point loosing the weight only to find I'm just as slow uphill as I've not got the legs for it anymore, hence whey protein, about 60g/day (half that If I've not been to the gym) is arround 250 calories and should be enough to at least maintain muscle mass. Did think of stopping them for a couple of weeks to see the effect but
a)no logical reason to as they're almost zero fat and zero carbs and no one ever said 'I want less strength'
b) I've always had one after excercise, costs pennies, tastes good, beats the munchies.spacemonkeyFull MemberI definitely think we experience fluctuations in weight/mass that most of us don't understand, e.g. water, muscle, fat, food intake, etc.
I certainly haven't made sense of it yet because after a week or eating/drinking sensibly coupled with say 10hrs on the bike, I can be 1-2lbs heavier – WTF? Other times I can be 3-4lbs down. I'm now starting to go by "feeling" and shape/appearance/clothing fit.
I also don't read too much into it (or get too hung up) because even though I eat more than most people I know, my intake is generally pretty healthy … and I'm shed loads fitter than 95% of them too. So I guess it's about balance and the bigger picture.
toys19Free MemberTwo obvious reasons.
1) KArmic revenge Because you do not seem to have been fulfilling your role in updating the 10weeks/10kglist..
2) You didn't listen my previous lecture about carbs.
You were eating fat (greasy meals) which actually does not make you fat and increased your carbs which do make you fat.
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IainAhhFull MemberHi,
I would agree with this
"Focus on a measurement that tells you more, such as body fat %, tape measurements, or even just photographs."
Personally I am not on a serious weight loss regime. But have been biking to work, adds up to appox 4 hours a week. Eat pretty health, drink a bit much probably. I have lost 3-4 inches round my gut and look thinner in the face etc. But my weight has only gone down maybe 3 kgs or so. A bit disapointing on the scales but I am much fitter than I was last year and look better for it.
soobaliasFree Memberfive a day in fruit!
if thats true this is where you are gaining a lot of extra sugar.
the comments about water retention could also be explained by the removal of a fat/protein lunch and replacement with a carb heavy mealessentially you are eating too much, step away from the fridge fatso.
protein shakes to lose weight???
oldgitFree MemberIsn't 1800 cals just about the ammount were you'll not gain or lose weight. And the cals in the gym, I'd question that.
And though I'm not sure, but I think your bike sessions will need to be aerobic. I think if you go mental it bypasses the fat burning.
Finally, have there been any cheeky things i.e a buscuit here and there, finishing off the wifes meal that sort of thing.
Edit;
I reached that weight after a long lay off. My diet to get down to 12 stone was; cereal & fully skimmed milk, lunch soup & rolls or one lean ham sandwich and fruit, evening meal mainly veg or salad based and minimum portions, no alcohol only water. Got down to 12 pretty quickly then slowly went back to slightly larger portions with a plan of about two years to get to 10.5/11 stone.roblernerFree MemberGym/excercise ~ 500-1500 calories
VERY much doubt that. Nobody burns 1500 calories in one go at the gym!! Try 2-300 per session. Exercise is a slow & difficult way to lose weight.
100g pasta ~ 200 caloires
Haven't checked the rest of your figures, they're probably out too. The bottom line is that you're eating more calories than you're using. Which means you're underestimating what you're eating, or overestimating what you're doing (probably both).
BludgeonFree MemberDon't check your weight, check the flabby bits….
Your belt is a much better indicator than your scales.
Unless you are trying to put muscle on, forget the protein shakes because (as Mrs Walmsley told me in O Level biology) protein that is not used to repair the body or build new tissue is converted to fat….
Just my two-penneth…
thisisnotaspoonFree MemberKArmic revenge Because you do not seem to have been fulfilling your role in updating the 10weeks/10kglist
Got a weekend off to catch up on that, and about 100 e-mails from fellow fatties to sift through :-p
I'll ditch the carbs and see what happens.
As for the gym
10 min cross trainer, 10 min rowers, 10 min corss trainer, 10 min rowers burns (according to an average of my HRM and the machines) about 600-700 calories, guestimated than the next half hour of resistance training must shift another 400cal, then 40-50 lengths of the pool another 500cal.
Some days its just the cardio bit, others just the resistance, others just a swim, then add in a 3-4 hour ride at the weekend and one 2hr ride mid week to make up the 4 sesions.
nickeggFree Member+1 for that lunch of yours! That sounds alot to me.
I eat little and often during the day and never have dinner after 7pm (only later if i'm doing a night ride).
Breakfast is nothing more than 75g granola and 200g of natural yogurt.
KINGTUTFree MemberVERY much doubt that. Nobody burns 1500 calories in one go at the gym!!
Not far off, I used to do an hour of body pump followed by an hour of cardio, easily burned off 1300.
mboyFree MemberI too think you've way overestimated just how many calories you're burning doing exercise. You don't burn anywhere near as much as you'd think you do!
Anyway, would this be a bad time to suggest you miraculously speed up your metabolism somehow? I can regularly eat over 4000 calories a day, and struggle to stay over 12 stone! If I don't ride my bike much, which suppresses my appetite, I can start to lose weight quite quickly! Go figure…
njee20Free Member10 min cross trainer, 10 min rowers, 10 min corss trainer, 10 min rowers burns (according to an average of my HRM and the machines) about 600-700 calories
No way, 700 calories in 40 minutes? That would be over 1000 an hour, which you may manage if you're running hard, but will struggle to do in many other sports.
DT78Free MemberI burn in the region of 400 calories in 30mins on the cross trainer, if I go for an hour it's 700ish, that's at a reasonable pace but trying to keep my heart rate under 140 so it just focuses in the 'fat burning' zone.
(i had thought this zone was a myth tbh, but after 2 months of trying it out I am seeing differences)
So I agree with the other chaps you;re a bit optimistic with your calorie estimates.
thisisnotaspoonFree Memberroblerner,
100g penne pasta – 352cal according to your link, thats dry pasta, almost pure carbs (1g carb = 4cal)
Cook it and it becomes 60-75% water so 140g – 221cal (100g ~150cal)
DrPFull MemberIf you're putting on weight, you're eating too much. You can't deny this simple truth.
The reasons behind this can be (slightly) complicated – overestimating calories burnt, overestimating previous diet's calories, greed (in general).
You have got a good yard-stick to compare to though now haven;t you (the list you posted above) so eat all the same stuff, just less of it.Good on you for identifying your weight loss regime is resulting in weight gain early on, and accepting you need to change it ASAP.
DrP
asdfhjklFree MemberThe calorie estimations on cardio machines are hopelessly optimistic. The real value is 1/3 to 2/3 of what it says.
thisisnotaspoon,
I don't think it matters about your calorie estimates. Seems like you're eating a decent amount of food. I'd be tempted to eat more for breakfast though. I probably eat more before noon than you eat in a day! :p
Stick with it, if there's no change after a further 3 or 4 weeks (it takes time…) then have a look at making changes to what you are eating. Don't worry too much about changing how you exercise, it's only a small part of the equation.
thisisnotaspoonFree MemberThe real value is 1/3 to 2/3 of what it says.
Someones just pointed out that you burn off 200 calories an hour stood still, so if you spend 2 hours at the gym you have to take 400 off the 1800 allowed for the rest of the day.
ahwilesFree Member100grams of pasta?
and
100grams of meat + protein bar? – every day?
sounds like lots to me.
(skinny 77Kg)
TandemJeremyFree Memberthisisnotaspoon – Member
Someones just pointed out that you burn off 200 calories an hour stood still,
Errrmmm – nope. that would be 4800 calories a day.
As usual this thread is full of myths and utter bullshine about losing weight.
You will have some natural variation however if you are not losing weight then simply your calories in / calories out equation is not in enough deficit. Dunno why you are taking a protein supplement – your normal diet contains far more protein than your body needs.
RealManFree MemberWe deal with a lot of weight loss at my boxing club. Got a few guys there who whenever they try to lose weight, they end up putting it on, then losing quite a bit. Give it a few more weeks.
(skinny 77Kg)
Fatty. 😀
roblernerFree Memberroblerner,
100g penne pasta – 352cal according to your link, thats dry pasta, almost pure carbs (1g carb = 4cal)
Cook it and it becomes 60-75% water so 140g – 221cal (100g ~150cal)
People usually quote dry (or pre-cooked) weight, as who weighs out their food after they've cooked it?! Maybe you're actually eating 200g pasta..?
At the end of the day you're eating more than you're burning off. Simple as. And as suggested by other people in the thread you're eating more than lots of people do for lunch and the gym machine estimates of calories burnt (which I assume you're using to get your 1500cal/session figures?) are always hopelessly optimistic.
retro83Free MemberTandemJeremy – Member
Errrmmm – nope. that would be 4800 calories a day.
You're suggesting that somebody would stand up for 24 hours a day?
asdfhjklFree MemberSomeones just pointed out that you burn off 200 calories an hour stood still, so if you spend 2 hours at the gym you have to take 400 off the 1800 allowed for the rest of the day.
200 * 24 = 4800. No chance. Your metabolic rate is not that high, unless you weigh about, gosh, 350 lbs. And I stand by what I said. Anyone sceptical about this can measure it themselves.
thisisnotaspoonFree Membersallad bar (how middle class are we!) in the canteen sells it by weight.
And as someone up there said, you dont stand up for 24 hours a day. But you do probably spend 8 hours on your arse, 4 stood up and 8 asleep. Seeing as if I wasn't at the gym I'd probaly be tinkering with the car or bikes I'd say its replacing those calories.
soobaliasFree Memberloving the 200cal/hr standing still.
if only i could learn to drink more slowly, i could exist in perfect balance in the pub*
*this is using my rough-guesstimate that a pint is 200cals.
KevaFree Memberahwiles – Member
100grams of pasta?and
100grams of meat + protein bar? – every day?
sounds like lots to me.
(skinny 77Kg)
I'll more than that at lunchtime. (even skinnier 58kg)
Kev
thisisnotaspoonFree Memberloving the 200cal/hr standing still.
if only i could learn to drink more slowly, i could exist in perfect balance in the pub*
*this is using my rough-guesstimate that a pint is 200cals.
Just checked, (caloriesperhour.com) its 172calories an hour for a 86kg person standing doing light activity (pumping petrol). I'm going to hazzard a guess that its slightly higher for cooking/bike tinkering/car fixing/house cleaning.
Not quite an equilibrium, but fairly close!
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