Need advice on weight gain

[Pei_Pei]

I'm currently on week 5 of stage 1 of NROLFW. I lift 3x a week, do yoga 1x a week, and cardio/hiit 2x. I do a little bit of treadmill after I lift if I have time. I sometimes skip yoga and take 2 DOR's a week. I wear a heart rate monitor, and it shows that I burn between 1500-1700 calories a week doing this.

My stats are: 31 years, 5'4", 141 lbs
I've been lifting for years using videos, but in December I decided to really lift to make progress/get stronger/more buff.
In November I weighed 130 lbs. Today I weigh 141.

In December I started using the Oxygen message board, and figured out my macros to this: 1596 calories/133 g protein/53g fat/147g carbs

I was using Sparkpeople, so I know my calorie counts are correct.

If I start using the NROLFW charts, I would be eating this on workout days: 1959 calories/141 g protein/65g fat/201g carbs (this is my deficit calories)

Sparkpeople has me at this: 1,200 - 1,550 calories/163 - 236 carbs/32 - 56 fat/60 - 127 protein

I don't really want to eat at NROLFW calories because if I am gaining at eating at 1550, it doesn't leave me feeling very confident.

So, basically I need/want to lose these 11 lbs that have crept on me. I don't usually eat any processed food, but I do have a slice of pizza a week. I stay away from sweets and junk food. I eat fruits and veggies and healthy grains.
Any ideas?

[Leigh P.]

Originally Posted by Pei_Pei

I'm currently on week 5 of stage 1 of NROLFW. I lift 3x a week, do yoga 1x a week, and cardio/hiit 2x. I do a little bit of treadmill after I lift if I have time. I sometimes skip yoga and take 2 DOR's a week. I wear a heart rate monitor, and it shows that I burn between 1500-1700 calories a week doing this.

My stats are: 31 years, 5'4", 141 lbs
I've been lifting for years using videos, but in December I decided to really lift to make progress/get stronger/more buff.
In November I weighed 130 lbs. Today I weigh 141.

What is your daily routine?

In December I started using the Oxygen message board, and figured out my macros to this: 1596 calories/133 g protein/53g fat/147g carbs

I was using Sparkpeople, so I know my calorie counts are correct.

There is a huge difference between logging your food online and weighing and measuring your food. A lot of people get this wrong actually so are you sure that you are weighing your food (in grams and ounces)?

So, basically I need/want to lose these 11 lbs that have crept on me. I don't usually eat any processed food, but I do have a slice of pizza a week. I stay away from sweets and junk food. I eat fruits and veggies and healthy grains.

Yeah this is your bingo.

I am going to wager that your activity and caloric intake understanding is off. Very common but you need to take a step back and raelly chart your intake and your movement.

For 3 days log exactly what you do, everything to how long you sit and the amount of mins you get up and move.

Realize that at your size, best case, for every hour you sit you only burn 60 calories. Your training sessions are NOT as caloric intense as you think they are. A NROL workout at max for your size has clocked 200 calories. HIIT? Never burns much and is week compared to steady state aerobics or even long walks.

So really take a step back and assess everything you are doing. Normally does everything have to be under such a microscope? No. However, you don't want it to be that you are gaining on 1550 calories because if that is the case it means that you either a) don't move at all, which I have seen or b) you have metabolic issues.

[stingo]

Not an expert by any means, but I'd suggest also taking measurements (at least of your waist) because even though weight isn't moving your waist might be.