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  • Started exercising --> gained 8 pounds?!

    Hi there!

    I guess the title says it all. I started exercising for the first time in my life two weeks ago. I was at 137ish. As of this morning I'm 145ish. Now I know the scale can be evil but even my measurements are bigger.
    I eat primal almost strictly. I do have cheese on a daily basis but no more than an ounce or two and its good organic cheese. Some of my fruits and veggies are local grown, some store bought and some organic. My meat is another thing. I try to get the good stuff but I have a husband who bitches at me til the cows come home (teehee.) Our seafood is almost always local. I have a weak spot for unrefined coconut oil, whey protein, unsweetened chocolate and olive oil. I don't eat many nuts. I do indulge in fruit. Sometimes 4 times a day.
    So that's my food breakdown now for the exercise. I practice hot yoga at least three times per week because I'm shamelessly addicted. Since I started that I can't sit still. The exercise + primal eating woke up my toddler-on-speed genes. So I try to walk instead of drive places. Even when I have to drive somewhere I'll park up to a mile away from my destination. Sometimes my energy is still going so I take my children to the playground and chase them around. I'm worried about that because at a certain time of the night I'm just done. I'm so done I could pass out at 8pm. I don't mean to over exert myself, I'm genuinely having alot of fun.
    I went from being sedentary to moving ALL OF THE TIME. Could it be the shock to my body? Is it confused and scared thus retaining a buttload of water? Any insight would help! (I don't want to buy new clothes in the sad direction)
    A change in perspective is worth 80 IQ points - Alan Kay

  • #2
    Too much fruit is a possibility, as is the cheese. It doesn't matter if it's good organic stuff - it's still dairy and a LOT of people have a hard time losing weight when it's a regular part of their diet(no matter how little, every day is a regular/staple in your diet). Whey protein is not like muscle meat protein, it acts like a sugar, because it's not in it's natural form. It's absorbed too quickly by the body(unnatural) and may be having a negative effect on you.

    Cut down the fruit to 1-2 servings and the cheese to maybe 2x a week and try that for 2 - 4 weeks. See if there's a speed up in your weight loss.

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    • #3
      Originally posted by Lily Marie View Post
      Whey protein is not like muscle meat protein, it acts like a sugar, because it's not in it's natural form. It's absorbed too quickly by the body(unnatural) and may be having a negative effect on you.
      Very good to know thanks so much
      A change in perspective is worth 80 IQ points - Alan Kay

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      • #4
        Just be aware that fruit can be pretty high in carbohydrate. Primal is a lot more than low carb, I realize, but one banana can be 20-25g carbs.
        If you're having 4 pieces of fruit a day that could be a factor. In Mark's recent post about doing a second edition of The Primal Blueprint book he mentioned an emphasis on moderate fruit consumption.

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        • #5
          what does the mirror tell you?

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          • #6
            Gaining weight when exercising is pretty common. It can be a bit of a balancing act.
            Lifting Journal

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            • #7
              Originally posted by arthurb999 View Post
              what does the mirror tell you?
              Haha what a question. It tells me I'm flabby but my husband and mother say different etc. etc. body image brain fry

              I'm starting to realize that exercise is a tricky bastard. I refuse to stop though because honestly, it's just fun. I actually look forward to it. I never thought I'd say that ever. I wasn't a couch potato, I was a bed potato.
              A change in perspective is worth 80 IQ points - Alan Kay

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              • #8
                I'd 2nd Mike's advice on fruit consumption, but also might be worth looking at total calorie consumption as well. It's really easy when eating Primal to over eat, especially things as nutritionally dense as coconut oil, olive oil, chocolate, cheese etc. It might be worth tracking your calorie and macro nutrient intake on Fitday or similar. I know it's boring, but you'd only have to do it for about 2 weeks and then you'd get a pretty clear picture of what you're eating. We know what you're eating, but how much is hard to assess from your original post. Also, look at protein/fat/carb intake. Aim for around 120g/100g/80g for weight loss as you're pretty active. And I'd say around 1300-1500 calories should be your maximum daily intake, assuming you're average height. Less would accelerate weight loss but I wouldn't recommend it with your high level of activity.
                And finally, don't forget weight loss is a slow and steady process. Weight may fluctuate on a weekly basis. Whilst you should check your weight weekly for motivation, don't assume something isn't working until you've given it at least a month. Exercise is a funny thing, 8lbs gain in 2 weeks seems very high, and unlikely to be gained as fat in such a short space of time. I wouldn't worry about it too much, although I'm sure it's frustrating! Body composition can be very different between 2 people the same weight and height, depending on body fat to muscle ratio. Do you really look 8lbs heavier than 2 weeks ago? I doubt it.
                In summary, relax, give it time, have a plan and a really clear picture of what you eat. If you're losing 1lb a week you're doing it right.
                Stick with it, give it your best shot and keep it primal,
                You can do it!
                My Journal: Englishman In Oz, Skinny to Muscle in a Primal Way

                Comment


                • #9
                  Forget the scales, keep eating clean and exercising and you will FEEL the difference.
                  Do what you love and do it often. If you don't like something, change it. if you don't like your job, quit. If you don't have enough time, stop watching tv. If you are looking for the love of your life, stop, they will be waiting for you when you start doing the things you love. Stop over analyzing, life is simple. When you eat, appreciate every last bite. Some opportunities only come once, seize them.

                  https://www.facebook.com/ForgedFromFat

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                  • #10
                    it depends on your body and your diet. Many people experience it

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                    • #11
                      Well let's look at the obvious:
                      1. Working out for a short period caused 8 pounds of muscle gain. nope
                      2. Working out for a short period caused 8 pounds of fat gain. nope
                      3. Ate in excess of maintenance combined with water weight resulted in 8 pound gain. more than likely.

                      You need to figure out how much you are eating. I know everyone on here talks about "just eat" and everything else falls into place. Well, honestly, you can over eat easily especially if you started working out. I can easily eat 1800-2000 calories after a workout. People will have all kinds of theories but in reality it boils down to how much you ate this/that week. Dairy doesn't inhibit fast loss nor does fruit nor does whey protein; eating in excess will.
                      "The problem with quoting someone on the Internet is, you never know if it's legit" - Abraham Lincoln

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                      • #12
                        Originally posted by Englishman in Oz View Post
                        And I'd say around 1300-1500 calories should be your maximum daily intake, assuming you're average height. Less would accelerate weight loss but I wouldn't recommend it with your high level of activity.
                        I agree with some of what EIO says, but also disagree. I've always found it hard to over eat on primal, in fact I've had to make a concious effort to eat enough as I often don't feel hungry.

                        I'd be concerned that his calorie recommendation is on the low side.

                        Personally I'd say don't worry about tracking/counting calories. Be patient. Eat real food. Don't eat if you're not hungry, eat if you're truly hungry and not just fancy picking on something

                        How do you look, feel and perform? You sound like you're feeling good and have lots of energy, so that's good. Could be that you've put on a little muscle... As others have said, ditch the scales as you'll fixate on that number and while you may lose body fat at the same time as putting on muscle you'll just see the numbers going up

                        I agree with this though:
                        Originally posted by Englishman in Oz View Post
                        And finally, don't forget weight loss is a slow and steady process. Weight may fluctuate on a weekly basis. Whilst you should check your weight weekly for motivation, don't assume something isn't working until you've given it at least a month. Exercise is a funny thing, 8lbs gain in 2 weeks seems very high, and unlikely to be gained as fat in such a short space of time. I wouldn't worry about it too much, although I'm sure it's frustrating! Body composition can be very different between 2 people the same weight and height, depending on body fat to muscle ratio. Do you really look 8lbs heavier than 2 weeks ago? I doubt it.
                        In summary, relax, give it time, have a plan and a really clear picture of what you eat. If you're losing 1lb a week you're doing it right.
                        Stick with it, give it your best shot and keep it primal,
                        If you're interested in my (very) occasional updates on how I'm working out and what I'm eating click here.

                        Originally posted by tfarny
                        If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/

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                        • #13
                          Take photos of yourself front, back and side. Repeat every few months and you will see how your body changes.
                          Eating primal is not a diet, it is a way of life.
                          PS
                          Don't forget to play!

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                          • #14
                            I woke up to a 3 lb loss today. The only thing I did differently was I cut down on the oranges and I stopped exercising due to illness. I guess my body needed some recovery time.

                            Thanks for all of the useful input though I will definitely keep all of it in mind. That 1300-1500 calorie range scares me however!
                            A change in perspective is worth 80 IQ points - Alan Kay

                            Comment


                            • #15
                              Originally posted by barefootbaby View Post
                              Thanks for all of the useful input though I will definitely keep all of it in mind. That 1300-1500 calorie range scares me however!
                              My point is that you shouldn't be scared of something if you don't know what it is. Does it scare you because you have the CW 2000Kcal average recommendation flowing through your mind? A recommendation that states around two-thirds of this should come from starchy carbohydrates and whole grains, with around 34g protein and 80g of fat? Ask yourself what's scarier, a 1500kcal diet of primal foods or a 2000kcal diet of the same foods plus 500kcal of bread and pasta?
                              I know the primal lifestyle is often cited as "no need to count calories", which I agree with to a certain extent, but Mark himself writes that when he started eating primally, he naturally ate around 600Kcal less a day. He wouldn't know this if he never sat down and worked it out.
                              Throughout the forums you'll find many people who say they find it impossible to overeat primally, and many who say they find it easy to overeat. The reasons are:
                              1) they are all different shapes and sizes. A 300lb man might find it hard to over eat, whilst a 120lb woman might find it easy to overeat. Peoples requirements vary dramatically.
                              2) Not all primal foods are created equally. I'm a 150lb man looking to gain weight and bulk up. I can eat a 400kcal steak and feel full for hours. I can eat the same amount of calories in coconut oil (5 desertspoons) and I'm ready to eat 5 minutes later. So I could eat both the steak and the oil and it'd affect my hunger in exactly the same way as just eating the steak. Great for me, but not great for someone looking to lose weight.
                              I struggle to get to 2000 calories eating primally, let alone the 3000 I need to gain weight. I eat 3 500kcal meals a day and I'm stuffed. It's only because I force down 2 650kcal primal protein shakes each day that I get anywhere near my target.

                              Here's an example of a 1500kcal daily diet:

                              Breakfast: 2 eggs, fried in butter, 1 grilled tomato, 2 slices of bacon, spinach 400kcal
                              Lunch: Homemade pumpkin soup, salad of 80g tuna, lettuce, peppers, cucumber, carrot. olive oil, lemon juice and black pepper dressing 350kcal
                              Dinner: Steak, mushrooms, green beans and cherry tomatoes, cooked in butter 400kcal

                              Snacks
                              2 squares of Lindt 85% chocolate 110kcals, spoon of coconut oil 80kcal, some macadamias and berries, or cheese if you must! 150kcal, half a banana (gasp!) 50kcal

                              If that amount of food seems scarily little to you, then so be it. For me, it's enough to drive my relatively active frame for a day without feeling hungry at any point.
                              Some people may recommend reducing carby fruits and veg to lose weight. For me, the PB is all about optimal health, not losing weight, although the 2 can go hand in hand. Your body needs the nutrients from fruit and veg, so get them in.
                              Fernaldo's reply earlier in this thread made total sense, you don't lose weight on a calorie surplus whatever you're eating. So size it up, find out what works for you and trust the experience over the "experts" every time.
                              As for the exercise, you're probably finding the weight is starting to drop off again now, as you've indicated already. Keep at it, together with eating (sensibly) primal, and I'm sure you'll achieve your goals. Good luck!
                              My Journal: Englishman In Oz, Skinny to Muscle in a Primal Way

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