So, question time!
I'm 5'8, 222.5. Wasn't happy with my weight loss last month, about 6lbs. This week I went to 1800 calories (150-200 a day from carbs), upped my gym from 3 times a week to 5, increased the intensity of my cardio, and started doing a lot more weights. I was hoping to see at least a 2lb drop this week considering that I cut calories, added two gym days, added more lifting, increased cardio intensity... Gained almost a lb. Not quite sure how the fuck this happened. It's incredibly frustrating given the extra effort I put in. I feel amazing, more energy, been sleeping 7-8 hours a night, waking up feeling great, but dat fuckin scale is making it hard to want to continue.
Any kinds of adjustments I should do here? Should I lift less and just do like an hour or more of cardio five days a week? I've cut down to 1200 calories a day and less than 50g of carbs for a month before, and barely touched the gym, and that worked fucking awesome for weight loss, but caused other problems, so I don't want to repeat that.
muscle weighs more than fat, if you are working out ignore number on the scale.
Wouldn't that imply i'm putting on muscle in the same amount as losing? (Combined with other factors, water weight, etc), which, I know nothing here, would feel nuts? People can't just pack on several lbs of muscle a week... Right? >_>
Scale means shit starting out. Water retention due to change in diet will make you lose a shit load of weight or not lose anything for the first 6 to 12 weeks. If anything do circumference measurements around your chest (around nipples), waist (around navel), and hips (around your ass) along with body fat percentage. Most commercial gym have 2-3 of those handheld bioelectrical impedance measurement tools you can use. Or ask a trainer if they got a few minutes to spare to do the pinch calibers. A good trainer can knock that out in 3-5 mins tops.
Sent from my iPhone using Tapatalk
So far everyone has hit the nail on the head, but I'll add a few pointers since I'm cutting as well:
1. Weight loss is not linear. I wish every weight loss guide would bold that statement so it would be more well known. My biggest dips in weight always followed a gain in weight.
2. Scales suck and shouldn't be used for anything more than a rough guide. Your real test is as mentioned above, get a tailor's measuring tape, found at most crafting stores, and measure that way.
3. Up your water intake for a day or two to make sure you're flushing excess sodium, then take your weight after you've emptied yourself, first thing in the morning. Make sure you didn't eat heavy the night before. You should be weighing yourself no more than once a week.
If I had to guess, you're seeing an increase in weight because your body is adjusting to the increased intensity. You'll retain water for a good week or so until your body adjusts to the extra movement. Give it another week or so, keep the water flowing, and see where you are. I'd also recommend doing a "refeed" day where you go slightly above maintenance to give your body a break and not let it get too complacent with the defect. It's pushed me past a few plateaus so far.
Oh, and sidenote, but creatine adds water weight. So beware.
To my own achievement; went from 233 to 220. Seeing a nice, round number like that is really invigorating. I'm starting to see a V-taper on my torso and that makes me giddy as a 8 year old on Christmas morning. My cravings for sugar keep dropping too. Think I'll be happy at 205, but I'll see how I look then before making a decision. Seems heavy for someone at 6ft tall, but I have broad shoulders and my body just seems solid in general.
Thanks for the responses Was feeling a bit down after a bunch of effort, and had convinced myself I was doing things improperly!