Why are things not working?

[angleiron]

I eat 2200-2700 calories a day, pretty much the 40% carbs, 40% protein, and 10% good fats. I lift 3 days a week, and ride a road bike the other 3 days which will total for 100 miles. My work out routines have me getting stronger, which for being 46 years old is not too shabby. My biking is not casual rides, but humping it (example is riding 50 miles in 3 hours...a hair more than 16mph).

I drink almost a gallon of water a day, take in 1 gram of protein per body weight, and I have 1 goof off day to eat what I like (Saturday's)...so I eat very clean Sunday through Friday. I am 6'-2", used to weigh 242 pounds...but I weighed myself this morning and I was 256! My diet is mixed with complex carbs, fruits, and I eat my veggies. Lots of chicken, and only 1 can of soda a day. I do not cheat on my diet, and I keep a record of the calories on a daily basis.

I am in calorie deficit by everything that I have read, so how in the hell am I gaining weight? I have thought that the weight could be muscle, and it is possible...but the fat that I have is not going anywhere...it is still where it is. I added the bike riding as a way of doing cardio, so I would have thought that this would surely have helped me at least maintain my weight...but I have gained 3 pounds in the last 3 weeks.

I just don't understand what the problem is, and how I can be gaining weight based upon the things that I have noted? HELP!

 

[Built]

I eat 2200-2700 calories a day, pretty much the 40% carbs, 40% protein, and 10% good fats. I lift 3 days a week, and ride a road bike the other 3 days which will total for 100 miles. My work out routines have me getting stronger, which for being 46 years old is not too shabby. My biking is not casual rides, but humping it (example is riding 50 miles in 3 hours...a hair more than 16mph).

I drink almost a gallon of water a day, take in 1 gram of protein per body weight, and I have 1 goof off day to eat what I like (Saturday's)...so I eat very clean Sunday through Friday. I am 6'-2", used to weigh 242 pounds...but I weighed myself this morning and I was 256! My diet is mixed with complex carbs, fruits, and I eat my veggies. Lots of chicken, and only 1 can of soda a day. I do not cheat on my diet, and I keep a record of the calories on a daily basis.

I am in calorie deficit by everything that I have read, so how in the hell am I gaining weight? I have thought that the weight could be muscle, and it is possible...but the fat that I have is not going anywhere...it is still where it is. I added the bike riding as a way of doing cardio, so I would have thought that this would surely have helped me at least maintain my weight...but I have gained 3 pounds in the last 3 weeks.

I just don't understand what the problem is, and how I can be gaining weight based upon the things that I have noted? HELP!

If YOU were in a caloric deficit, you would be losing weight.

You aren't losing weight. Therefore you aren't in a caloric deficit.

There's nothing magical about 40-40-20 (actually, it's an uncomfortable diet for weight loss for many of us) and there's nothing magical about eating "clean".

Please read the link in my sig on getting started.

 

[urbanski]

Built is dead on as usual. Let me stress, you need to faithfully log everything at fitday.com
then you will know if you're under maintenance

 

[Unreal]

2200-2700 is a nice spread and combine that with a cheat day and no wonder your not losing. What is your actual weekly average. I bet it could be well over 3000.

 

[angleiron]

2200-2700 is a nice spread and combine that with a cheat day and no wonder your not losing. What is your actual weekly average. I bet it could be well over 3000.

Even if I was at 3000 a day on the average, the rule is that 3500 maintains your weight...correct? A 3 hour bike ride at 16mph burns 2500 calories...easily. Mondays are chest/back, Wednesdays are triceps/biceps, and Fridays are shoulders/legs (squats, dead lifts, etc.). My workouts are pretty straight forward, and the only rest I get is from shift from one body part to the next as I alternate chest, back, chest, back, etc. Tuesday, Thursday, and Sundays are bike rides being 15, 30, and 50+ miles. I average 18mph of the 15 mile ride, 17 on the 30, and 16mph on the 50...that is not lolly gagging by any means.

I can promise you that I eat no junk with the exception of the cheat day. But I kinda do this to carb up for the next days long ride...as this Sunday I will be doing 65 miles. If I didn't carb up I would bonk...I have already experienced this once and it is not fun.

I try to eat whole foods as much as I can, nothing processed. My protein bars are home made, oatmeal, whey, 1% milk, and egg beaters. I eat only wheat/bran bread when I do have bread at all. Breakfast is egg beaters for the most part with whole wheat toast and Crystal Light tea. I pretty much eat the same things all of the time, though I will vary the amounts so that the body does not get used to the same intake...and I eat 5 times a day spacing the meals out to every 3-4 hours.

I use a program that I load the meals into with the portions, and unless that program is whacked then I am being as honest as I can. I will try the program that is listed, and I would not set myself up to ask a question if I was blowing smoke about what it is that I am doing. 9 years ago I weighed a fat ass 365 pounds, and I started working out and eating right and got down to 239 pounds in about 13 months. I went form a 5XL shirt to a XL, 56" waist to a 35".

I have replaced fat with muscle, and for being 46 going on 47 years old I can bench 350, squat 420, and dead lift 460. I do tricep dips with a 35 pound plate to a dip belt, 3 sets of 8...and I am just throwing this out there so you can get an idea that I have been around the block and not just some noobie.

Unless my metabolism has completely turned off...I am just frustrated as hell trying to figure this out!

 

[Marat]

the rule is that 3500 maintains your weight...correct?

Maintenance calories are highly variable.




Aside from any physiological issues that cannot be diagnosed without the necessary tests, if you are taking in more calories than you need, you will gain weight. Therefore, because you are gaining weight, you are taking in more calories than you need. That's the bottom line.

It would be highly recommended to take a week and track what you eat...including your cheat day. As mentioned before, fitday.com is an excellent resource. You may be far underestimating the calories that you take in. It's a common issue and it's not a big deal.

From there, you can adjust your intake to match your goal.

 

[largepkg]

The numbers don't add up. Let's assume what you say is true. Biking @ 16mph for a 3 hour period would burn between 2500-3500 calories depending on your given weight. Add this to your basic BMR of 2000. This would suggest that you require 4500-5500 calories per day assuming you do no other activities throughout the day which is unlikely.

So either you're not calculating your intake very well or you're not being truthful about your exercise. I'm not trying to call you out but it really comes down to pretty simple math.

Listen to some of the above advise. Track your intake with fitday. Above all learn to make adjustments with intake and exercise. If you're not losing make some cuts on intake or bump the exercise or both.

Good luck

 

[Unreal]

I did 35 miles Sunday morning on my roadbike. I just hopped on and went. I bonked out hard at 30 miles. Averaged 19mph until the last 5 where I was barely doing 11mph just to get home. I also went from 300+lbs and a 46" waist to 195lbs and a 34" waist. Been there done that.

There are no rules besides "eat below maintence and you will lose weight". 3500 isn't a set number. Either your metabolism is shot, and you need to do a solid diet break to get it kick started, or your numbers are just way off.

 

[drip]

if you want to increase your fatloss, are you taking in the right carbs at the right time, because unless its been 3o min after your lifting session you dont need simple carbs, if the biking isnt working for you try a different cardio like start of with a min walk run for the next 4 walk 1 run 10 walk 2 run 5 walk1 and run 4 then cool down. this is what i used. iwas 210 could bench for crap like a bar was in rep range, and within a year and a half ive been im down to 162 and ive gained pretty decent mass. also your body might be carb sensitive, mine is lower your carb intake as you progress through your day, unless your about to lift. get sleep and if youve been trying to loose fat for 9 yrs have you considered any thermogenics, or cla supplements? get back to me.

 

[largepkg]

if you want to increase your fatloss, are you taking in the right carbs at the right time, because unless its been 3o min after your lifting session you dont need simple carbs, if the biking isnt working for you try a different cardio like start of with a min walk run for the next 4 walk 1 run 10 walk 2 run 5 walk1 and run 4 then cool down. this is what i used. iwas 210 could bench for crap like a bar was in rep range, and within a year and a half ive been im down to 162 and ive gained pretty decent mass. also your body might be carb sensitive, mine is lower your carb intake as you progress through your day, unless your about to lift. get sleep and if youve been trying to loose fat for 9 yrs have you considered any thermogenics, or cla supplements? get back to me.

Whoa, slow down a bit there drip. Carb timing is not essential for losing weight. Cardio is cardio regardless of how its administered.

He needs to go back to the basics. Count calories in vs calories out. It's that simple for right now.

 

[drip]

yes but carb timing will help, eating complexb4 working out will give him slow burning fuel and simple ones after the workout to help shuttle protein into the body this way hes gaining muscle wich will also help him loose fat in the long process

 

[largepkg]

yes but carb timing will help, eating complexb4 working out will give him slow burning fuel and simple ones after the workout to help shuttle protein into the body this way hes gaining muscle wich will also help him loose fat in the long process

Using that methodology he shouldn't consume any carbs pre cardio. He is in fact trying to burn fat so why not burn stored fat rather than a carb source he just consumed?

 

[drip]

no a carb source b4 lifting, not cardio. and also if taken in moderation b4 cardio it would make sure he could do cardio longer without sacrificeing much muscle.

 

[drip]

oh yea and how do u do the origially posted thing. im new to this.

 

[largepkg]

no a carb source b4 lifting, not cardio. and also if taken in moderation b4 cardio it would make sure he could do cardio longer without sacrificeing much muscle.

I really don't have the patience to argue with you here. You really need to read up on the basics before you confuse yourself with advanced protocols.

 

[drip]

i have done this b4, ive administered it on myself, his body might be different nothing wrong with that, im just giving advice which is what he was asking for. and about the arguing even if it is some one will learn somthing so dont shy away from that.

 

[largepkg]

Lots of things work but that doesn't mean it's the best way. Why confuse yourself when there are much easier ways?

 

[drip]

Lots of things work but that doesn't mean it's the best way. Why confuse yourself when there are much easier ways?

because i had to learn everything from scratch and those are the only ways that i know work on my body[once again not arguing]

 

[juggernaut]

The numbers don't add up. Let's assume what you say is true. Biking @ 16mph for a 3 hour period would burn between 2500-3500 calories depending on your given weight. Add this to your basic BMR of 2000. This would suggest that you require 4500-5500 calories per day assuming you do no other activities throughout the day which is unlikely.

So either you're not calculating your intake very well or you're not being truthful about your exercise. I'm not trying to call you out but it really comes down to pretty simple math.

Listen to some of the above advise. Track your intake with fitday. Above all learn to make adjustments with intake and exercise. If you're not losing make some cuts on intake or bump the exercise or both.

Good luck

fucking math nerd...

 

[largepkg]

fucking math nerd...

 

[DocHoliday]

Your maintenance is 3522 cals/day. You are in starvation mode, and your metabolism has shut down. You need to start adding 100-150 cals/day until you are at least 3300, and see what happens. You might have to go all the way back to maintenance and then decrement 10% to begin losing again.

 

[Built]

Your maintenance is 3522 cals/day.

No, it isn't. If it was, he would be dropping now.

Where do you get these ultra-precise random numbers?

I mean, what's MY maintenance? While you're at it, pick out some numbers for me, I wanna play the lottery...

 

[juggernaut]

No, it isn't. If it was, he would be dropping now.

Where do you get these ultra-precise random numbers?

I mean, what's MY maintenance? While you're at it, pick out some numbers for me, I wanna play the lottery...

 

[juggernaut]

Your maintenance is 3522 cals/day. You are in starvation mode, and your metabolism has shut down. You need to start adding 100-150 cals/day until you are at least 3300, and see what happens. You might have to go all the way back to maintenance and then decrement 10% to begin losing again.

Stop reading M&F.