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carbons2k
06-14-2016, 06:49 AM
So after attending a competition to support a friend of mine, Ive decided I want to compete also. (my long term goal) I started June 1 so as of today, Im 14 days in. Ive been tracking my caloric intake on the My fitness pal app. Ill have a cheat meal on fridays, but when I do I don't really over do it anyway. Every day but that day, Im at a caloric deficit. Im on a 4day on and 3day rest split at the gym. I lift moderately heavy. Im there by myself so I cant really go nuts. 10-12 reps. I drink 1/2 to 1 gallon of water a day. Im not taking any supplements besides L-carnatine 1st thing in the morning and right before bed. 6-7 hours of sleep a night. I have one of those hand held body fat things (Omron) and been tracking my progress every few days. I know its not accurate but I can still track the direction of how my body is moving. I weigh myself at the same time; 1st thing in the morning after my routine before I shower.

Im 5'-9"

June 1
251.8lbs
32.1 fat%
37.1 bmi

June 13
248.0
33.2 fat%
36.6 bmi

Ugh.. I never do this. Pix taken June 3rd

http://i44.photobucket.com/albums/f45/nemesys6/B4BC3BB7-0490-41E8-BF03-3E613A373BB6_zpst4kxg5hn.jpg (http://s44.photobucket.com/user/nemesys6/media/B4BC3BB7-0490-41E8-BF03-3E613A373BB6_zpst4kxg5hn.jpg.html)

http://i44.photobucket.com/albums/f45/nemesys6/41FFA40D-0EF9-4A34-B3E8-AAF5F5C7FA28_zpsradxq5kr.jpg (http://s44.photobucket.com/user/nemesys6/media/41FFA40D-0EF9-4A34-B3E8-AAF5F5C7FA28_zpsradxq5kr.jpg.html)

dipatel13
06-14-2016, 06:55 AM
2 weeks in and you've lost 4 lbs, why do you say you're gaining weight? Are you referring to the 1% increase in bf% from a inaccurate device? If so, I wouldn't worry too much about that.

Also, you make no mention of macros or calories. What are your totals?

juggernaut74ia
06-14-2016, 06:57 AM
14 days is not nearly long enough of a timeframe from which to draw any sort of meaningful conclusion.

ETA: And yeah, it looks like you've LOST weight...where is this "gaining weight" coming from?

carbons2k
06-14-2016, 07:05 AM
I got as low as 245 on Friday of last week. and put on 3 since.

macros: from what MFP says... 27g carbs, 3g fat and 25g protein. 2200 calories a day. I usually eat around 2000 calories a day

Both pix are taken in the same day

dipatel13
06-14-2016, 07:10 AM
Water weight fluctuations, just monitor your weight and keep a rolling average. Don't fret over day to day changes like that if your diet is in order.

That might be macros for a meal. What are your total macros for the day?

Just wondering about your cheat meal, is it within your calorie limits for the day? Do you not count calories for it? Provide more details.

carbons2k
06-14-2016, 07:29 AM
Water weight fluctuations, just monitor your weight and keep a rolling average. Don't fret over day to day changes like that if your diet is in order.

That might be macros for a meal. What are your total macros for the day?

Just wondering about your cheat meal, is it within your calorie limits for the day? Do you not count calories for it? Provide more details.

I went over for that day but not by that many. It was dinner so I kinda ate lighter for breakfast and lunch.

daily Macros-
protein - 116g
carb - 290g
fiber - 38g
sugar - 87g
fat - 77g
saturated fat - 25g
sodium - 2300mg

dipatel13
06-14-2016, 07:36 AM
Protein intake could be increased. See here for minimum Calculating Calories and Macronutrients (http://forum.bodybuilding.com/showthread.php?t=156380183)

Those macros: is that for your day with the cheat meal or normal day?

carbons2k
06-14-2016, 07:54 AM
Protein intake could be increased. See here for minimum Calculating Calories and Macronutrients (http://forum.bodybuilding.com/showthread.php?t=156380183)

Those macros: is that for your day with the cheat meal or normal day?

normal day

dipatel13
06-14-2016, 08:14 AM
normal day

Then yes, your protein needs increasing. Read that link for calculating calories.

McNutsack69
06-14-2016, 10:31 AM
Carbons2k,

I just started working out again after about 6 years. I recommend that you keep working out and doing what you are doing and stay away from the scale for at least another two weeks. Your body is fighting your change in activity and will try and keep the weight on. I have been working out for roughly two weeks now and i have been up 10 lbs and down 10lbs. so i am seeing a 10lb fluctuation but i understand why. Also, weigh yourself in the morning at the same time every time.

DyingAtheist
06-14-2016, 02:07 PM
Your weight can easily change as much as 5-10 pounds throughout a day as you eat/water weight/general fluctuations. You've lost weight across the 2 weeks so I'm really unsure as to why anything else matters - you're not exactly cutting low (and you really should be tracking your cheat meals properly) so it's not going to be immensely fast but 2 pounds a week is kind of what people aim for and that's what you're hitting so...

davisj3537
06-14-2016, 03:34 PM
You weight might fluctuate 3-4lbs every day. That is normal. As long as your high fluctuations decrease week to week then you're fine.

Stop using the bodyfat device. It's crap.

Ammex
06-14-2016, 03:41 PM
OP what is the reason/justification for your cheat day/meal? It offers absolutely no benefit to you at this stage of your journey - like - at all. The only thing it's doing is delaying your progress and (assuming you're eating junk) messing with blood sugars/insulin and such.

Lose the cheat meal if you want to progress more consistently with less chance of failure. If you want a specific food you can find a way to work it into your day, even if it means eating chicken and white fish for the rest of your meals.