Iv under eaten this week and my weights gone up ?

[hulkamnaia]

I thought this was a myth ,

ok so my weight has been 94.6 all last week when I took a week of dieting ,started back this week ,Iv eaten in around 3000 calories a day since Monday and tried to burn 1000 calories through my 90 minute soccer training sessions on tue n thur ,on mon and wed I ate 2500 cals and did a strength session hoping to burn 500 cals in a workout ...

have bed tracking my weight since Monday and it didn't budge once and this morning I'm up to 94.9 .....certainly not dehydrated as I drink 3-4 litres per day

was thinking I was running a 1000 cal deficit daily from my 3000 maintenance level ..but after some deeper investigation Iv realised Iv been burning 1500 cals unnoticed ,I play guitar 4-5 hours a day ,standing up playing rock etc ..fast guitar basically ...I never figured it in because I thought the calories burned playing guitar where little to none ...

Iv been pretty hungry most evenings and mornings during the day iv felt ok because Iv been having a 1500-2000 calorie breakfast ...

I no people say starving mode is a myth Etc , but since Monday Iv basically been living off 500--1000 cals a day and my weight has stalled and increased slightly ...I'm gonna have to start eating an extra 1000-1500 cals per day to make sure I'm only in a 1000 calories deficit and not 2000-2500 .

any experience or opinions on this ?

[matman1813]

We'll firstly, its only been on week. Secondly, inaccuracies in tracking and overestimation of TDEE is likely putting you into a surplus.

You are NOT in 'starvation mode' whilst eating 3000 calories, you are probably not burning 1000 playing soccer, you are certainly not burning 1500 playing a guitar.

[Shandlar]

You are throwing around very high numbers there and I suspect this is an issue of double counting activity for TDEE.

You say 'maint. is 3000, then added 1000 cals for a 90 minute hard cardio from soccer, so I can eat 3000 cals today for my 1000 cal deficit. This is just fraught with innaccuracy.

The best way to ensure a proper deficit is to push things toward a weekly schedule. Eat the same calories and macros all 7 days of the week (or 6 days plus one refeed if you wish), then compare that to your weekly weight loss.

Due to water variation you have to use at the very least a 3 week weighting. I did a ten week average myself before I was comfortable with my calculations for my TDEE. This number will count all your weight lifting and soccer cardio. Take your deficit from that number and then eat the same amount every day from then on regardless of your 'extra' excersise.

A TDEE of 4000 is very very unlikely. Numbers that high are from 6 foot 5 inch guys that swim train 3+ hours a day.

[italianplaya30]

You are throwing around very high numbers there and I suspect this is an issue of double counting activity for TDEE.

You say 'maint. is 3000, then added 1000 cals for a 90 minute hard cardio from soccer, so I can eat 3000 cals today for my 1000 cal deficit. This is just fraught with innaccuracy.

The best way to ensure a proper deficit is to push things toward a weekly schedule. Eat the same calories and macros all 7 days of the week (or 6 days plus one refeed if you wish), then compare that to your weekly weight loss.

Due to water variation you have to use at the very least a 3 week weighting. I did a ten week average myself before I was comfortable with my calculations for my TDEE. This number will count all your weight lifting and soccer cardio. Take your deficit from that number and then eat the same amount every day from then on regardless of your 'extra' excersise.

A TDEE of 4000 is very very unlikely. Numbers that high are from 6 foot 5 inch guys that swim train 3+ hours a day.

very good post!

[hulkamnaia]

I'm not saying its starvation mode I'm just providing the facts ..also no way I was eating enough food to gain as I was really ****ing hungry most nights and woke up feeling pretty week/starving !

I also hit my protein macros every day 155g ...

Something's not right somewhere ,someone says you wudnt burn 1500 calories playing guitar for 5 hours but all the online calculators give that amount fur the required time and the majority if guitarists are skinny guys so it would make sense that it would burn a lot playing 4-5 hours per day

[matman1813]

I'm not saying its starvation mode I'm just providing the facts ..also no way I was eating enough food to gain as I was really ****ing hungry most nights and woke up feeling pretty week/starving !

I also hit my protein macros every day 155g ...

Something's not right somewhere ,someone says you wudnt burn 1500 calories playing guitar for 5 hours but all the online calculators give that amount fur the required time and the majority if guitarists are skinny guys so it would make sense that it would burn a lot playing 4-5 hours per day

No. Your body does not work off a set of calculations, you are not providing facts, you are providing what online calculators have told you. Not losing weight? In the absence of underlying health conditions, you are eating too many calories, that is a fact. If you are 'starving' on 3000 calories, you are making really bad food choices.

I don't care what your calculations say, you are adding in activity related calories to the equation after calculating TDEE (which takes activity into account), you are doing it wrong.

I bet you aren't weighing your food either.

Bottom line is, like it or not, you are eating too many calories.

[hulkamnaia]

I do weigh my food ,and I hit my protein macros and fill the rest up just counting calories ,iv been drinking 3-4 littes of water per day I'm 209 pounds and there's no way I could eat any less than what Iv been doing or I'd be so weak and hungry to function ,is their nothing to be said for upping my calories by 500-1000 might try it on the days when I'm doing my hiit soccer training and guitar practice while the other days when I just do guitar or guitar and strength I might just up it by 500

[matman1813]

That will not help fat loss in any way.

[hulkamnaia]

Just seen your pics of fat guitar players haha ! but trust me 5 hours burns a hell off a lot , think about it your standing up for 5 hours with a 10-15 kg guitar hanging from your neck and I do be sweating buckets so I'm obv working hard. ....

[Complex89]

You're clearly eating too many calories. Thats the only explanation. If you're still hungry, make better food choices. Eat 1 cookie with 150 kcals or one chicken breast with 150 kcals. Calories don't make make you feel, full. If that was the case, I would've never gotten fat to begin with.

Go and re-calculate your tdee. Include all your activities and watch your weight gain/loss over the next few weeks adjust your kcal accordingly. You could've been miscalulating everything from the very beginning.

[RocknRollMuscle]

Just seen your pics of fat guitar players haha ! but trust me 5 hours burns a hell off a lot , think about it your standing up for 5 hours with a 10-15 kg guitar hanging from your neck and I do be sweating buckets so I'm obv working hard. ....

I play guitar too and this is false. Do not equate sweating = i just burned thousands of calories. Go on a treadmill for 10 mins, you'll sweat, take a look at the tiny amount of calories (and this is a process of moving your entire body - guitar playing is stationary).

Everyone's given you good advice - but you want to ignore it? Why even ask for advice if you're not gonna take it?

[csb5731]

ok so my weight has been 94.6 all last week when I took a week of dieting ,started back this week ,Iv eaten in around 3000 calories a day since Monday and tried to burn 1000 calories through my 90 minute soccer training sessions on tue n thur ,on mon and wed I ate 2500 cals and did a strength session hoping to burn 500 cals in a workout ...
.....
I no people say starving mode is a myth Etc , but since Monday Iv basically been living off 500--1000 cals a day and my weight has stalled and increased slightly ...I'm gonna have to start eating an extra 1000-1500 cals per day to make sure I'm only in a 1000 calories deficit and not 2000-2500 .

any experience or opinions on this ?

Soooo confused. You've been eating 3000 kcals/day or 500-100 kcals/day?

Guitar practice burns more calories than a 15 mile run? Get outta town.

Also, never make any assumptions about what is happening after less than a week. Seriously.

[stang53188]

I do weigh my food ,and I hit my protein macros and fill the rest up just counting calories ,iv been drinking 3-4 littes of water per day I'm 209 pounds and there's no way I could eat any less than what Iv been doing or I'd be so weak and hungry to function ,is their nothing to be said for upping my calories by 500-1000 might try it on the days when I'm doing my hiit soccer training and guitar practice while the other days when I just do guitar or guitar and strength I might just up it by 500

You are eating way to much(as has already been said).
If you are starving on 3k cals, you are not eating "good" food.
I am 210lbs, do 2 days at the gym, pick up side work at my wife's work(physical) and my dad's farm(physical)+my daily job and function just fine on 1.8-2.2k Wanting to eat more and actually being hungry are 2 very different beasts.

[hulkamnaia]

Soooo confused. You've been eating 3000 kcals/day or 500-100 kcals/day?

Guitar practice burns more calories than a 15 mile run? Get outta town.

Also, never make any assumptions about what is happening after less than a week. Seriously.

yea maybe I'm jumping the gun after 5 days ,I just don't understand how my weight has actually gone up ..no I have been eating 3000 kcals a day but I thought I was burning 500-1000 a day but then figured maybe im burning mire than i thought ,hence the real bad hunger ,weakness I feel and the weight gain so I googled it and all the answers I got where my body was reacting to the low calories so it was storing everything I got ,then other reports said that's a myth so im totally confused !!

[hulkamnaia]

For the people saying in eating too many cals I should point out Iv cut from 97.2 to my current weight 94.6 so about 5/6 pounds using the same diet ..the only difference is this week Iv been playing guitar 4/5 hours rather than 1 ,and soccer training has been especially tough this week !

[AncientYouth]

It's getting old now take the good advice that's been given

[stang53188]

It's getting old now take the good advice that's been given

Gonna go out on a limb here and say that aside from maybe some of the biggest guys on the planet..... not many people are going to see steady loss(if any) on 3k cals a day. My maintenance right now is 2.8-3.2k depending on "what calc" you use.

When 9/10 people say you are eating too much, and the one that hasn't is you....might be time to rethink things.

[thepowerof140]

Gonna go out on a limb here and say that aside from maybe some of the biggest guys on the planet..... not many people are going to see steady loss(if any) on 3k cals a day. My maintenance right now is 2.8-3.2k depending on "what calc" you use.

When 9/10 people say you are eating too much, and the one that hasn't is you....might be time to rethink things.

180lb 6'1 male here, still losing weight slowly at 2.8-3k cals a day. And no, I'm not "very active". In fact, the bulk of my physical activity takes place over 3 days of the week (I still walk and do stuff on the other 4, I don't lay in bed all day...) in which I'm still noobing my way through lifting and doing around one hour of HIIT a week.

A lot of people here tend to overestimate or underestimate the amount of calories they need to lose weight. A minor deficit for me seems to be between 2800 and 2900. People go way too far eating with their deficits, far too often.

Iv been people say starving mode is a myth Etc , but since Monday Iv basically been living off 500--1000 cals a day and my weight has stalled and increased slightly ...I'm gonna have to start eating an extra 1000-1500 cals per day to make sure I'm only in a 1000 calories deficit and not 2000-2500 .pretty hungry most evenings and mornings during the day iv felt ok because Iv been having a 1500-2000 calorie breakfast ...

Also, to the guy complaining of being starving on 3000 calories, like it or not, if you truly want to have an effective deficit or maintenence, you need to fill your daily intake with nutrient dense, high volume food instead of low volume, high calorie food. Unless you have insane levels of willpower, you just ain't going to be satisfied eating "IIFYM" (which isn't the original concept which proposed that you shouldn't worry about ocasionally having a bit of junk food as long as you didn't let it derail your daily macros and nutrition targets - it's now gone beyond that to where people just eat whatever they want as long as they are hitting their macros and not caring about satiation or micronutrients) style.

Eat some potatoes.