Update to I'm Gaining Weight...WHAT THE HELL

[katietornado]

Thank you to everyone who offered advice and information.  I found a sports nutritionist who has worked with a friend of mine who is a competitive lifter.  He specializes in working with people who want to get stronger while also getting leaner.  He seems awesome so far, and I got my first week's plan last night.

As many of you suggested, his first order of business was to up my calories.  His plan for me this week involves 1425 calories a day (which is over 100 more than I was getting, on average), 135 protein, 120 carb, 45 fat.  We will evaluate weekly how things are going, and make changes as necessary.

I'm really excited, but this is going to be a TON of work, omg.  Thank you for listening and supporting.  I will keep you posted for sure!

[katietornado]

Also, here is my friend who works with this guy. He's a strongman competitor who was concerned that he'd lose strength if he lost weight. He's been working hard since August, and these are the results. Four and a half months, 39 pounds.

[enfuego23]

I'm glad you got good news from your sports nutritionist and that you are feeling better:) I always get excited when I have a plan - looking forward to reading your updates:)

[gt7301b]

This is great news, I'm so glad you found someone to help you!!

[boston340]

Thanks for the update! 135 grams of protein is a lot!! What exactly does that entail? Can you post a sample menu?

[mcfelix]

I hope that gets the results you are looking for. I am sure it feels great to have a plan!

The pics of that guys are amazing - he's got the 6 pack starting!

[katietornado]

Jan 27, 2014 9:10:54 GMT -5 boston340 said:

Thanks for the update! 135 grams of protein is a lot!! What exactly does that entail? Can you post a sample menu?

I don't have a sample menu, but this is the way he told me to break things down.  I'm a little sad about fructose though...I love fruit

Rest days:
Meal 1:
Protein: 27g
Fat: 25g
Carbohydrates: 0 g

Meals 2-5:
Protein: 27g
Fat: 5g
Carbohydrates: 30g

Training days (6 days a week):
Meal 1:
Protein: 25g
Fat: 25g
Carbohydrates: 0g

Meal 2:
Protein: 25g
Fat: 5g
Carbohydrates: 15

Meal 3 (pre training)
Protein: 20g
Fat: 5g
Carbohydrate 30g

Intra workout (shake/easy foods) -- No fructose as carb source! Any other carb source is fine (dilute into your normal water intake, do not drink a concentrated solution)
Protein: 15g
Fat: 0g
Carbohydrate 30g

Meal 4:
Protein: 25g
Fat: 5g
Carbohydrates: 30g

Meal 5:
Protein: 25g
Fat: 5g
Carbohydrates: 15g

If you're on MFP, you can find me there with this same name.  I'm still working out what I will eat today, and they don't have five meals to break things out evenly so it's a little jumbled, but I'll get the hang of it soon.

[katietornado]

Jan 27, 2014 9:15:45 GMT -5 mcfelix said:

I hope that gets the results you are looking for. I am sure it feels great to have a plan!

The pics of that guys are amazing - he's got the 6 pack starting!

Right?!  276 pounds and a 6 pack.  Unreal.

[pamela]

You can go edit your meal options in MFP, but you have to do it from the website, not the app. I have mine setup to do Breakfast, morning snack, lunch, afternoon snack, dinner, dessert.
(pamela387)

[sitnspin]

I can't wait to hear your updates!  Your friend looks great!

[wambam]

1g protein per 1lb body weight?

Yup, that'll lean you out in a jiffy!

[emilyinchile]

I'm glad you have a plan! I feel like you can probably find online meal plans that approximate those ratios, which should hopefully make things easier than having to figure it all out from scratch. You got this!

[Susie]

I'm glad you've got a plan that you feel good about moving forward with.

At the risk of being a debbie downer, since you said you're working a "sports nutritionist" and not a registered dietician - what kind of academic credentials and certifications does s/he have? Some "nutrionists" are excellent and knowledgeable, but more are quacks. I am always really wary of "nutritionists." Just make sure you go into it with eyes wide open and make sure the changes will be long-term healthy. The results PIP is certainly impressive, but there's more to it than a before/after picture and a testimonial or two (which I'm sure you know).

Hopefully your new plan works well for you. Man, that is a LOT of protein! Some days I struggle to be in the 85-ish g range.

[katietornado]

Jan 27, 2014 9:51:26 GMT -5 Susie said:

I'm glad you've got a plan that you feel good about moving forward with.

At the risk of being a debbie downer, since you said you're working a "sports nutritionist" and not a registered dietician - what kind of academic credentials and certifications does s/he have? Some "nutrionists" are excellent and knowledgeable, but more are quacks. I am always really wary of "nutritionists." Just make sure you go into it with eyes wide open and make sure the changes will be long-term healthy. The results PIP is certainly impressive, but there's more to it than a before/after picture and a testimonial or two (which I'm sure you know).

Hopefully your new plan works well for you. Man, that is a LOT of protein! Some days I struggle to be in the 85-ish g range.

He's a PhD in biochemistry and CISSN.  He competes in strongman on a national level, and used to be a national-level bodybuilder.

[katietornado]

Jan 27, 2014 9:49:03 GMT -5 wambam said:

1g protein per 1lb body weight?

Yup, that'll lean you out in a jiffy!

What's crazy is that's what I've been doing already, if not more.  I just haven't been eating enough overall.

[MrsE]

Sounds like a solid plan!

[MrsManners]

I didn't see your previous post, but I'm interested on seeing your updates. I train almost exclusively for powerlifting and have been cutting weight while trying to defend strength. My cut from 160 to 143 went fine, with no apparent losses (and meet PRs on two lifts). My cut from 145-134 has DESTROYED my strength. Oddly enough, I was eating at the same caloric level, with the same macros and losing at the same slow/steady rate as I had for all of the weight loss.

Of course, I had some training changes at the same time, so it's hard to attribute how much might have been programming/training, how much was diet, how much was from loss of leverage in some lifts due to weight loss changing body mechanics.

[katietornado]

Jan 27, 2014 12:56:53 GMT -5 MrsManners said:

I didn't see your previous post, but I'm interested on seeing your updates. I train almost exclusively for powerlifting and have been cutting weight while trying to defend strength. My cut from 160 to 143 went fine, with no apparent losses (and meet PRs on two lifts). My cut from 145-134 has DESTROYED my strength. Oddly enough, I was eating at the same caloric level, with the same macros and losing at the same slow/steady rate as I had for all of the weight loss.

Of course, I had some training changes at the same time, so it's hard to attribute how much might have been programming/training, how much was diet, how much was from loss of leverage in some lifts due to weight loss changing body mechanics.

That is so neat!  My friend (pictured above) competes in strongman, and says he initially lost some strength, which he attributes to losing leverages.  But at 39 pounds down, he is now stronger than he was at 315.  He plans to get down to 265.  Dude deadlifts 675+ and back squatted 575 today (!!!)

[katietornado]

Also, #dietproblems ...I made muffins last night that I'm no longer allowed to eat

[Susie]

Jan 27, 2014 13:12:13 GMT -5 katietornado said:

Also, #dietproblems ...I made muffins last night that I'm no longer allowed to eat

Freeze for a treat later or bring to work to share?  (devil)

My office currently has 2 kinds of brownies, a tray of cupcakes, and banana nut bread (fatty, store bought, not healthy DIY) in the kitchen (and that's just what's out, not what's in the cabinets), and a bowl of chocolate on the front desk.  I want to know I am not the only one who has to have a full-day willpower battle!

[Wines Not Whines]

Jan 27, 2014 9:38:55 GMT -5 pamela said:

You can go edit your meal options in MFP, but you have to do it from the website, not the app. I have mine setup to do Breakfast, morning snack, lunch, afternoon snack, dinner, dessert.
(pamela387)

Oooh this is good to know!

[jamalynn]

Glad you found a good plan. I saw a sports nutritionist (and a registered dietitian) and she suggested more protein for me too. Difficult as a vegan so I have started eating egg whites again. Good luck to you!

[osulori]

Jan 27, 2014 13:12:13 GMT -5 katietornado said:

Also, #dietproblems ...I made muffins last night that I'm no longer allowed to eat

Just save them for me, I'll eat them on Saturday  

[MrsManners]

Jan 27, 2014 8:50:20 GMT -5 katietornado said:

As many of you suggested, his first order of business was to up my calories.  His plan for me this week involves 1425 calories a day (which is over 100 more than I was getting, on average), 135 protein, 120 carb, 45 fat.  We will evaluate weekly how things are going, and make changes as necessary.

I eat about the same calorie range, except I cycle mine and am about 100 calories more than you on training days and 100 calories under you on rest days. I also cycle my macros, being lower fat/higher carb on training days and higher fat/lower carb on rest days. And I eat a buttload of protein and don't count any macros/calories on green veggies. I eat in a 10 hour window and usually have 2-3 meals. Every 12 weeks I do a "refeed" where I basically eat anything and everything for a week.

My menus look like:

Rest day:
B: coffee
L: 10 oz chicken (usually with franks buffalo sauce)
Plain Greek yogurt
Something green
D#1: 1 whole egg, 2 egg whites and 2 pieces bacon
Plain Greek yogurt
D#2: 12 oz lean steak (filet, ny strip, top sirloin, etc)
Something green

Training day:
B: coffee
L: 10 oz chicken (when I get tired of chicken I sub out shrimp or turkey of the same portion size)
450 grams strawberries
Plain Greek yogurt
Preworkout: Plain Greek yogurt
Something green (usually cucumber)
D: chipotle chicken bowl with double chicken, white rice, black beans and fresh tomato salsa
525 grams strawberries

I would prefer to train fasted, but my schedule only allows that on Saturdays. I strength train 3 days a week (squat day, bench day, deadlift day) and those are the days I eat my training day menu. I do hot yoga once per week (I eat rest day menu that day). In the summer, I occasionally fit in an extra day of conditioning (sled pulls, sprints, burpees, etc) but haven't focused on it at all during the winter since it's so crappy outside.

I'd like to hit weight class of 123 and then start eating in a slight caloric surplus to help build muscle and strength. At this point, even though I'm dropping some strength, it will likely be to my competitive advantage to hit a lower weight class even if that means lower lifts. Plus, at 38, I'm at the very top end of all the "open" categories of age range so I likely won't be competitive until I can qualify for masters at 40 anyway. Even then it would just be locally/regionally competitive, I don't see myself ever being strong enough or having enough time to dedicate to competing nationally

[lovesherheels]

I'm glad you have a plan moving forward! I hope it helps get you closer to your goals. Definitely keep us updated!

[Brit]

Jan 27, 2014 14:03:04 GMT -5 Susie said:

Jan 27, 2014 13:12:13 GMT -5 katietornado said:

Also, #dietproblems ...I made muffins last night that I'm no longer allowed to eat

Freeze for a treat later or bring to work to share?  (devil)

My office currently has 2 kinds of brownies, a tray of cupcakes, and banana nut bread (fatty, store bought, not healthy DIY) in the kitchen (and that's just what's out, not what's in the cabinets), and a bowl of chocolate on the front desk.  I want to know I am not the only one who has to have a full-day willpower battle!

In my office that food would last like 2.5 seconds. Like it would never have a chance to be 'out'.

ETA: This morning four Costco-sized sheet cakes were devoured in twenty minutes.