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2002/12/13, 08:09 AM
I was hoping people could give me their thoughts on a sudden spike in weight that I have had since (surprise) around Thanksgiving. I am asking this because I think it may not be purely about holiday eating.
First some background. I am a 35 year old male, 6’3”. Last spring I was about 214 pounds. I started a custom plan which involved weight training and aerobics (both of which I had been previously doing but not with the same intensity) and an eating plan involving six small meals. By the fall I was down to 190 pounds. In the fall I began using the DietPower software to log my foods and record my weight, and using a Tanita scale/bodyfat monitor to check my weight /bodyfat daily. By late November I got down to about 172 pounds. I think I am probably around 13.5% BF (my goal is 8-10%). During this weight loss period I saw my strength drop off significantly notwithstanding working out with weights regularly. I understand that you can’t (if you are not a beginner) gain lean muscle mass while you are losing weight. However, I think I lost more strength than I should have (more than 10%).
Since December 1 I have gained about 5 pounds on the scale. Putting aside Thanksgiving day itself I have not really been overeating notwithstanding the season. My records show that my average gross calorie intake has increased about 75 calories per day over this period, but my net calories (taking into account exercise) is still around 1675. I have made a few changes over the last month that might explain some of this. I started a periodized weight training program of which I am now in the second phase. I started taking the following supplements: whey protein (adding about 35 g of protein extra per day), creatine and L-glutamine.
One positive development is that since I changed my weight program and added these supplements my strength has really picked up. I would say that in the last month my strength has almost gotten back to where it was when I was at 214 pounds. With the exception of chest, which is lagging, I am pretty close to my maximum lifts for other body parts. I guess I could attribute these weight gains soley to the muscle mass increase. However, my waist size, which initially dropped 5 inches, has increased again about 3/4 inch.
Does anybody have any suggestions on what I should change to resume my former weight loss? Since I am still trying to drop weight and get my bodyfat percentage down should I cut out the supplements? Is it just a matter of eating too many calories? My plan had been to try and start bulking, but only after I got my BF down to about 8-10%, which I had then estimated would mean a weight somewhere between 165 and 168. I know this is a rather lengthy post but any suggestions would be greatly appreciated.
All the best.
Peter
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Peter
New York, New York
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2002/12/13, 10:25 AM
First, I would have a hard time believing that someone 6'3" would still be 10% bodyfat and only weigh 168. That seems very low. I would suggest getting a professional bodyfat analysis using a hydro system if possible or skin calipers. I would not stop using the supplements. The weight gain you have experienced could simply be water weight, especially since you are using creatine. Before I make any drastic changes, I would do the bodyfat analysis. Your calories seem very low, based on your net calorie intake. It is no surprise that at this level, your strength has decreased. I am a big advocate of losing weight and gaining strength at the same time, but that requires moderate caloric intake. At your level of bodyfat and net calorie intake, you have probably reached the point where it will become increasingly harder to accomplish both. My thought, which I keep harping on, is that you have a much lower bodyfat % than you think. I'm six feet tall and have roughly 183 lbs of body weight without the fat. That is why your low weight is intriguing.
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2002/12/13, 01:04 PM
Thanks for your response. You are not the first person to comment that my bodyweight is pretty low for my height. That said, I have always been a classic endomorph with a lot of fat around the hips and stomach. Since the weight loss I have begun looking a lot more like an ectomorph, at least in clothes. My overall bodyfat might be lower than I think. However, I still have a fair amount of fat particularly around the midsection. My abs, which are actually fairly strong, are not close to visible yet. Since I know you can't spot reduce, it strikes me that I still need to lose more weight overall to get to the look I am trying to achieve. I am trying to do this sensibly through a combination of good diet, lifting and aerobics. I think I will continue with the supplements (as you suggest) and the weight program and just watch what I am eating extra carefully for the next month and see where it takes me. Again, my goal is to initially get as lean as I can (even if that means some muscle loss) and then try to bulk up. Thanks for the help.
Peter
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Peter
New York, New York
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2002/12/13, 08:39 PM
Here are my thoughts/suggestions. First off,as to your strength drop. Without knowing your exact diet, I would venture to guess you were on a pretty low carb diet. Besides your calories being low. Now when you drop carbs really low, the need for protein calories greatly increases. So, this should be done first. Then add 2 "carb meals" per week. These will serve 2 purposes. One,it will help keep your metabolism honest, and second, for glycogen storage so your workouts don't go completely down the tubes.
Your recent gain I would not worry about. Good chance most of it is muscle. The supplements are a plus, don't stop them. You are taking good things, though more protein is in order.
And finally, your waist size will most probably increase with gaining. It is hard to avoid due to the added caloric intake for mass. There may be a select few, if any, who this will not happen to. Don't count on being one of them. To aid you to keep from things getting out of hand totally, you may try this...after about a 5-6 week cycle of gaining, check yourself. Go on a 2 week "hardening" period, where you change your caloric intake and add some cardio. Good luck to you, and hope this helps some.
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The only place success comes before work is in the dictionary!
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