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Started By
Message
Unexplained weight gain over 2 weeks
Posted on 2/18/19 at 5:17 am
Posted on 2/18/19 at 5:17 am
Sorry for the long post.
The past two weeks I've been careful of tracking what I eat (about 19k Cals/day). I can still clean up my diet some, but pretty much cut out fast food, sodas, and my weakness, Monster Ultras. I drink about 2.5-3 liters of water a day I try to hit the gym at a minimum 3 days a week (just started a full body workout by Jeremy Ether), I'll loft heavy with my buddy on the weekends when we work out together. Normally I do moderate weight bc I'm by myself. It's hard to run because I wake up at 2am to be able to go to the gym and have a 14-15 hour day at work counting my commute. And I walk about 12-13k steps at work a day.
Over the past two weeks I've noticed I've gained about 5 pounds and it seems the scale keeps going up.
ETA 1. I just switched programs. I was doing a single muscle groups per day bc of time limitations but hated it. The full body touches most major systems and I superset alot to add intensity to the workout.
ETA2: last week my meals basically looked like this:
Breakfast (0630) was fruit and peanut butter
Had an apple or banana between around 9-10
Lunch: two sandwiches on wheat bread w an apple
Afternoon before I leave work I had a banana w a peanut butter sandwich
Supper (7:30) a protein with as little carbs as possible
TLDR:
30 y/o male
Strength train at least 3-4/week
Little cardio but walk alot at work
Calorie intake is around 1900 a day.
BF 26%... normally around 22-24 at the worse.
Sleep about 5 hours a night.
Thanks
The past two weeks I've been careful of tracking what I eat (about 19k Cals/day). I can still clean up my diet some, but pretty much cut out fast food, sodas, and my weakness, Monster Ultras. I drink about 2.5-3 liters of water a day I try to hit the gym at a minimum 3 days a week (just started a full body workout by Jeremy Ether), I'll loft heavy with my buddy on the weekends when we work out together. Normally I do moderate weight bc I'm by myself. It's hard to run because I wake up at 2am to be able to go to the gym and have a 14-15 hour day at work counting my commute. And I walk about 12-13k steps at work a day.
Over the past two weeks I've noticed I've gained about 5 pounds and it seems the scale keeps going up.
ETA 1. I just switched programs. I was doing a single muscle groups per day bc of time limitations but hated it. The full body touches most major systems and I superset alot to add intensity to the workout.
ETA2: last week my meals basically looked like this:
Breakfast (0630) was fruit and peanut butter
Had an apple or banana between around 9-10
Lunch: two sandwiches on wheat bread w an apple
Afternoon before I leave work I had a banana w a peanut butter sandwich
Supper (7:30) a protein with as little carbs as possible
TLDR:
30 y/o male
Strength train at least 3-4/week
Little cardio but walk alot at work
Calorie intake is around 1900 a day.
BF 26%... normally around 22-24 at the worse.
Sleep about 5 hours a night.
Thanks
This post was edited on 2/18/19 at 9:41 am
5
Posted on 2/18/19 at 6:12 am to geauxtigers6492
Your post isn’t that long. There are probably many other avenues the posters on this board can help you troubleshoot to stop the gain. I’m going to concentrate on one a lot of us take for granted. How much sleep do you get? If you are working 15 hr days and getting up at 2 AM, there is no way your sleep is adequate. My suggestion is to keep up your gym sessions with your buddy on the weekends, using an LP two day program. During the week, come up with body weight, kettlebell, or quick weight lifting tabatas and circuits that you can knock out in 12-20 mins at home. Your schedule doesn’t afford you more time than that unfortunately. It is very hard to achieve fitness goals without enough sleep, whether trying to put on muscle or burn fat. Just my $0.02 and I hope it helps.
Posted on 2/18/19 at 7:06 am to LSUTiger1026
I get 5 hours a night. I normally stop what I'm doing at 9 and start getting ready for bed...if I'm not already in bed. It is rare for me to be up past 10pm.
When I don't go to the gym before work I sleep til 3:15.
I considered adding sleep time but I didn't want a wall of text and I was in the parking lot about to go into work lol.
When I don't go to the gym before work I sleep til 3:15.
I considered adding sleep time but I didn't want a wall of text and I was in the parking lot about to go into work lol.
This post was edited on 2/18/19 at 7:08 am
Posted on 2/18/19 at 7:11 am to geauxtigers6492
You need to sleep more. You aren’t recovering enough. Try to get at least 7 hours. I’m in the same way. Honestly, most of us could probably improve our sleep hygeine.
Posted on 2/18/19 at 7:16 am to geauxtigers6492
Wow, 3:15 even on non workout days.... Is it possible to wake up around 4:15? With getting in bed ~9 PM that should be sufficient.
Posted on 2/18/19 at 7:52 am to geauxtigers6492
How much do you weigh?
I agree with sleep.
For your activity, 1900 cal might not be cutting it. There is a difference in starvation and calorie restriction. Your eating window could play a big role. Ie. 1900 cal in a 4 hour window-fine. 1900 cal in a 14 hour window with active schedule, bad.
I would guess you have sleep problem, electrolyte problem (holding onto water), and might be messing up your metabolic rate/hormesis. Or it could be simply that your muscles are retaining fluid, which isn't a bad thing. stop looking at the scale and start measuring chest, waist, etc.
Don't stop exercising. Rest more and tweak diet a bit.
In b4 try keto!
I agree with sleep.
For your activity, 1900 cal might not be cutting it. There is a difference in starvation and calorie restriction. Your eating window could play a big role. Ie. 1900 cal in a 4 hour window-fine. 1900 cal in a 14 hour window with active schedule, bad.
I would guess you have sleep problem, electrolyte problem (holding onto water), and might be messing up your metabolic rate/hormesis. Or it could be simply that your muscles are retaining fluid, which isn't a bad thing. stop looking at the scale and start measuring chest, waist, etc.
Don't stop exercising. Rest more and tweak diet a bit.
In b4 try keto!
Posted on 2/18/19 at 7:53 am to geauxtigers6492
Definitely sleep more. Chronic lack of sleep will message up all sorts of hormonal and metabolic processes. It's also just terrible for your brain and overall health. No less than 7 hours.
Posted on 2/18/19 at 8:10 am to LSUTiger1026
quote:
Wow, 3:15 even on non workout days.... Is it possible to wake up around 4:15? With getting in bed ~9 PM that should be sufficient.
I have to be at work for 5:30 in Sulphur. The construction forces me to leave no later than 3:30.
Posted on 2/18/19 at 8:17 am to FatMan
Im short and always been stocky...I guess.
I am 5'4"...I've always sat around 180-185 when I'm not active with the military. When I do training for more than a week I normally drop to 175-180.
Right now the scale is saying 187-190. I normally don't weight myself but bc I noticed a weigh gain I paid a little more attention.
Last measurement (before I started watching what I eat) is 14.5 neck 28 waist.
I am 5'4"...I've always sat around 180-185 when I'm not active with the military. When I do training for more than a week I normally drop to 175-180.
Right now the scale is saying 187-190. I normally don't weight myself but bc I noticed a weigh gain I paid a little more attention.
Last measurement (before I started watching what I eat) is 14.5 neck 28 waist.
Posted on 2/18/19 at 8:24 am to geauxtigers6492
Last week two guys at work asked me if I have been hitting the gym. One asked me if I was on a cycle ( I took it as a compliment).
I do not look fat but I feel my dad bod is getting a little put of control and outside of cleaner dieting and adding cardio in the evening...idk what else to do.
Would increasing protein help? I'm probably sitting around 59-65 g a day.
I do not look fat but I feel my dad bod is getting a little put of control and outside of cleaner dieting and adding cardio in the evening...idk what else to do.
Would increasing protein help? I'm probably sitting around 59-65 g a day.
Posted on 2/18/19 at 8:42 am to geauxtigers6492
Last week two guys at work asked me if I have been hitting the gym. One asked me if I was on a cycle ( I took it as a compliment).
I do not look fat but I feel my dad bod is getting a little put of control and outside of cleaner dieting and adding cardio in the evening...idk what else to do.
Would increasing protein help? I'm probably sitting around 59-65 g a day.
I do not look fat but I feel my dad bod is getting a little put of control and outside of cleaner dieting and adding cardio in the evening...idk what else to do.
Would increasing protein help? I'm probably sitting around 59-65 g a day.
Posted on 2/18/19 at 8:44 am to geauxtigers6492
Wow. Ok. Well what time do you get home? Do you have a lot of responsibilities at home? Kids, etc? Maybe you can get in bed a bit earlier. You are in a tough spot time wise. I hope you find a schedule that works!
Posted on 2/18/19 at 9:16 am to geauxtigers6492
Could be changes in your hormones which regulate weight gain/loss.
How’s your stress level been?
How’s your stress level been?
Posted on 2/18/19 at 9:34 am to LSUTiger1026
quote:
Well what time do you get home? Do you have a lot of responsibilities at home? Kids, etc? Maybe you can get in bed a bit earlier. You are in a tough spot time wise. I hope you find a schedule that work
Get home around 7:30 ( w construction) 7 without construction.
I have a pregnant wife and a 1 year old. I spend the hour and a half I have at to spend time with them and of I can help the wife around the house. Sometimes I'll be selfish and play PS4 for a few minutes lol.
Posted on 2/18/19 at 9:35 am to GeorgeTheGreek
quote:
How’s your stress level been?
I'm not a stressed person. Very laid back, I get frustrated like everyone else but it's not like I lose sleep or miss meals bc I'm so stressed.
Posted on 2/18/19 at 9:35 am to geauxtigers6492
quote:
I have to be at work for 5:30 in Sulphur. The construction forces me to leave no later than 3:30.
Where are you driving in from?
Also, 5'4" 175? Are you built like a brick house?
Posted on 2/18/19 at 9:43 am to CoachChappy
Drive from Abbeville and I have wide shoulders. I don't remember my chest measurement, but last time I measured my arms they were 14". I only carry fat in my gut and my face will get round when I gain weight.
My wife told me I look like a Dorito chip.
My wife told me I look like a Dorito chip.
This post was edited on 2/18/19 at 9:46 am
Posted on 2/18/19 at 10:01 am to geauxtigers6492
quote:
Drive from Abbeville
To Sulphur everyday? Damn son!
Have you ever considered moving closer to work?
Posted on 2/18/19 at 10:15 am to geauxtigers6492
quote:
fruit and peanut butter
quote:
apple or banana
quote:
wheat bread w an apple
quote:
banana w a peanut butter sandwich
That is a ton of carbs, even if it is all wheat bread. Try to work in protein with fewer carbs, (I have either egg whites and half a banana or a smoothie)
Also make sure you're getting fiber in there
Posted on 2/18/19 at 10:20 am to RJL2
quote:
That is a ton of carbs, even if it is all wheat bread
It's not a ton of carbs really, but for the OP's schedule, I do agree it's too many.
OP, your energy expenditure is probably pretty high considering it seems you are on your feet all day, but carbs should be used to gain muscle. It seems you aren't doing a ton of lifting so I would avoid carbs as much as you can.
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