Board index » weights » increased body fat % as a result of weight training??

2006-09-05 07:12:29 AM
Hello all -
I have been hitting the gym 4 times a week for about 2 months now with an
intent to gain weight. I can feel a distinct difference in strength gain
over this period of time and have gained about 4 lbs in weight. I have been
eating my regular diet (vegetarian) supplemented by whey protein (once a
day), a power bar after work out, and increased milk (+16 oz) intake. My
total caloric intake is about 2200 currently - it was perhaps closer to 1600
before I started working out.
I am concerned however that my body fat % has increased from 16% to 19% over
this 2 month period - I was expecting the opposite. I had measured my body
fat at the gym and at a home scale before I started the resistance training,
so I am ruling out any measurement errors.
Any ideas on what may be causing the increase in body fat? I drink low fat
milk (1%) and most of the food I eat is pretty low in fat too.
My workout is weight training focused and I haven't been doing any cardio
other than a 5 minute pre-workout warmup. Should I be doing more cardio?
I'd appreciate any suggestions/ideas.
Many thanks...
-

More cardio buddy...
Try 20-30 minutes NO MORE THAN 3 times per week. You dont wanna do TOO
much cardio or you wont pack on ANY muscle. The two extremes work
against each other.
-

Funk Dys wrote:
:: Hello all -
::
:: I have been hitting the gym 4 times a week for about 2 months now
:: with an intent to gain weight. I can feel a distinct difference in
:: strength gain over this period of time and have gained about 4 lbs
:: in weight.
Should we assume you want to gain muscle weight?
I have been eating my regular diet (vegetarian)
:: supplemented by whey protein (once a day), a power bar after work
:: out, and increased milk (+16 oz) intake. My total caloric intake is
:: about 2200 currently - it was perhaps closer to 1600 before I
:: started working out.
::
:: I am concerned however that my body fat % has increased from 16% to
:: 19% over this 2 month period - I was expecting the opposite. I had
:: measured my body fat at the gym and at a home scale before I started
:: the resistance training, so I am ruling out any measurement errors.
You believe home BF scales? What method was used at the gym to measure BF?
::
:: Any ideas on what may be causing the increase in body fat? I drink
:: low fat milk (1%) and most of the food I eat is pretty low in fat
:: too.
Is that supposed to be good? Oh, eating fat makes you fat. I forgot.
::
:: My workout is weight training focused and I haven't been doing any
:: cardio other than a 5 minute pre-workout warmup. Should I be doing
:: more cardio?
::
:: I'd appreciate any suggestions/ideas.
::
:: Many thanks...
What do you weigh? You gained 4 lbs but your bodyfat supposedly increased
by 3 % while you've been lifting. So, roughly, you must weigh about 133
lbs?
Is this correct? Are you female?
Beyond that, you can't expect to get only a muscle gain while trying to
increase size on a lifting program. Your hope is that my adding weight
slowly while lifting, a goodly precentage of the weight gain will be muscle.
If you weigh more than about 133 lbs, then your BF measurements are likely
screwed up. Of course, you could be undereating protein on your vegetarian
+ whey diet.
If your intent is to gain muscle, I don't think too much cardio is going to
help that. You probably need to make sure your diet is sufficient in protein
and good fats and you need to make sure your BF measurements are reasonable.
Perhaps you're adding weight too fast. You can only add muscle so fast.
-

fitness weights

Roger Zoul wrote:
device that measures BF. The 2nd measurement was at a home Tanita
scale and in line with the measurement at the gym, so I had no reason
to doubt its accuracy. To the extent I am looking at relative increase
in BF on the same scales, the accuracy should be a non issue, right?
Unless, you are suggesting that even though the scale is registering a
higher BF % now, it can't be relied upon.
fat intake would likely result in increased BF - if that's not the
case, then please help me understand how this works.
5'9".
consequence? What about the earlier suggestion by a poster regarding
adding 20 to 30 mins of cardio? Ideally, I'd like to see the BF go
down to single digits. I'm not in a particular rush and can be as
patient as need be, but I'd like to make sure I'm investing time and
energy in the right training program.
Now it's at about 70 to 80. Do I need to increase it further?
Thank you again for taking the time to educate me and sharing
information. Much appreciated.
-

funkdys wrote:
:: Roger Zoul wrote:
::: Funk Dys wrote:
::::: Hello all -
:::::
::::: I have been hitting the gym 4 times a week for about 2 months now
::::: with an intent to gain weight. I can feel a distinct difference
::::: in strength gain over this period of time and have gained about 4
::::: lbs in weight.
:::
::: Should we assume you want to gain muscle weight?
:::
:: Yes - that is correct.
::
Just checking....
::: I have been eating my regular diet (vegetarian)
::::: supplemented by whey protein (once a day), a power bar after work
::::: out, and increased milk (+16 oz) intake. My total caloric intake
::::: is about 2200 currently - it was perhaps closer to 1600 before I
::::: started working out.
:::::
::::: I am concerned however that my body fat % has increased from 16%
::::: to 19% over this 2 month period - I was expecting the opposite.
::::: I had measured my body fat at the gym and at a home scale before
::::: I started the resistance training, so I am ruling out any
::::: measurement errors.
:::
::: You believe home BF scales? What method was used at the gym to
::: measure BF?
:::
:: The first measurement was at the gym - they have a handheld
:: device that measures BF.
How long has the person who did the measurement the first time been doing
them? Did hte same person do the measurement the second time? It does take
skill to do those measurements and if you want repeatability, be sure you
can trust whoever is doing your BF measurements.
The 2nd measurement was at a home Tanita
:: scale and in line with the measurement at the gym, so I had no reason
:: to doubt its accuracy. To the extent I am looking at relative
:: increase in BF on the same scales, the accuracy should be a non
:: issue, right? Unless, you are suggesting that even though the scale
:: is registering a higher BF % now, it can't be relied upon.
Those scales are known to be inaccurate. They might be consistent if you use
them correctly. That would be a function of you - are your hydration levels
the same, do you stand on them at a consistent time of day under consistent
conditions?
::
:::::
::::: Any ideas on what may be causing the increase in body fat? I drink
::::: low fat milk (1%) and most of the food I eat is pretty low in fat
::::: too.
:::
::: Is that supposed to be good? Oh, eating fat makes you fat. I
::: forgot.
:::
:: Is that not a fair assumption on my part? I assumed that higher
:: fat intake would likely result in increased BF - if that's not the
:: case, then please help me understand how this works.
No, fat isn't what makes you fat. Calories do. Eat too many, you gain
weight. Eat too few, you lose weight. Activity plays a part in maintenience
level of calories. Some fats are necessary for good health, too.
Note that higher fat intake can result in more calories, and if more
calories means too many, you gain weight. You need to eat sufficient protein
to support muscle growth, too.
::
:::::
::::: My workout is weight training focused and I haven't been doing any
::::: cardio other than a 5 minute pre-workout warmup. Should I be
::::: doing more cardio?
:::::
::::: I'd appreciate any suggestions/ideas.
:::::
::::: Many thanks...
:::
::: What do you weigh? You gained 4 lbs but your bodyfat supposedly
::: increased by 3 % while you've been lifting. So, roughly, you must
::: weigh about 133 lbs?
:::
:: I was at 136 lbs when I started and am now at 140lbs. Male.
:: 5'9".
::
Okay.
::: Is this correct? Are you female?
:::
::: Beyond that, you can't expect to get only a muscle gain while
::: trying to increase size on a lifting program. Your hope is that my
::: adding weight slowly while lifting, a goodly precentage of the
::: weight gain will be muscle.
:::
:: But can't the program be such that I am also reducing body fat as
:: a consequence?
That's really tricky. Newbies can typically put on some muscle as they lose
fat....so if it can be done, you should have been in a position to do it.
:: What about the earlier suggestion by a poster
:: regarding adding 20 to 30 mins of cardio? Ideally, I'd like to see
:: the BF go down to single digits. I'm not in a particular rush and
:: can be as patient as need be, but I'd like to make sure I'm
:: investing time and energy in the right training program.
::
Well, then you're going to have to make a decision. Either your goal is to
trim BF or gain muscle. Generally speaking, those are exclusive goals.
What you do to lose fat will also make you lose muscle, though you can train
to minimize muscle loss. What you do to gain muscle will also make you gain
fat, though you can train to minimize fat gain. So, you're generally going
to be in either a gaining state or a losing state. Some people simply
switch between the two states in cycles, hoping to zero in on what they want
over an extended period of time. Newbies seem to get a little break in that
they can pickup a little muscle at the beginning while losing fat. If your
training routine is half-baked, then you could be missing out on your newbie
gains.
::: If you weigh more than about 133 lbs, then your BF measurements are
::: likely screwed up. Of course, you could be undereating protein on
::: your vegetarian + whey diet.
::
:: Prior to working out my protein intake was around 30 to 40
:: gms/day. Now it's at about 70 to 80. Do I need to increase it
:: further?
::
Many here would likely say yes. 1 g per lb of bodyweight is often suggested.
Google this newsgroup to see the various opinions. Your previous numbers
are almost scary to me.
:::
::: If your intent is to gain muscle, I don't think too much cardio is
::: going to help that. You probably need to make sure your diet is
::: sufficient in protein and good fats and you need to make sure your
::: BF measurements are reasonable. Perhaps you're adding weight too
::: fast. You can only add muscle so fast.
::
:: Is 4lbs in 8 weeks too fast? What rate should I strive for?
Well, it depends. If you're gaining mostly fat, then it's definitely too
fast. So, if you really believe those BF readings, the answer is yes.
For your weight, I think it might be a bit fast, but it's not uncommon for
people to gain at a pound per week, so by that measure you're fine.
What is your lifting routine? Give exact detail.
::
::
:: Thank you again for taking the time to educate me and sharing
:: information. Much appreciated.
-

"funkdys" <whoyoo@gmail.com>wrote in message
Start weight = 136 @ 16% = 21.8lbs fat and 114.2lbs Lean body mass.
After 2 months of training.
weight = 140 @ 19% = 26.6lbs fat and 113.4lbs lean body mass.
Either your training is completely crap, causing you to loose muscle mass
(which I doubt if you've had significant strength gains) or one or both sets
of
figures you use are wrong.
How do you look in the mirror? do you look fatter? waist band tighter etc?
Both your weight and your body fat measurements by electrical impedence can
vary quite a bit, just by how well hydrated you are, so I'd be tempted to
blame the
measurements.
Bill
-

Bill and Roger - thank you both for taking the time to post the
insightful comments. I like what I see in the mirror ;-) , so I'll
assume that the measurements may have be off. My waistband isn't
tighter - if anything, I believe I've lost a half inch at the waist. I
definitely feel that my biceps are bigger than before - I can say the
same about chest and calves.
As to workout regimen, I'm working out 4 times a week (Mon, Tue, Thu, &
Fri), alternating between 1) arms, back, shoulders and 2) chest,
triceps, legs. I work core on 2 of the 4 days. I have been doing 2
exercises per muscle group with 2 sets of 8 reps each. I've been
increasing the weight gradually every week.
Based on earlier suggestions on this forum, I've incorporated squats,
dead lifts, bench press, decline dumbell flys, shoulder press, etc.,
into my routine.
My primary objective is to gain weight in a healthy manner and I
figured that meant doing so by putting on lean muscle mass. I didn't
quite realize that doing so goes hand in hand with an increase in BF.
Guess I'll live with that for now and once I get to my desired weight
then focus on reducing BF while maintaining that weight.
Any additional suggestions/recommendations would we welcome. I
appreciate the collective wisdom of the group and the willingness of
people to take the time to share their experiences and insights with
newbies like me.
Bill wrote:

funkdys wrote:
:: Bill and Roger - thank you both for taking the time to post the
:: insightful comments. I like what I see in the mirror ;-) , so I'll
:: assume that the measurements may have be off. My waistband isn't
:: tighter - if anything, I believe I've lost a half inch at the waist.
:: I definitely feel that my biceps are bigger than before - I can say
:: the same about chest and calves.
::
:: As to workout regimen, I'm working out 4 times a week (Mon, Tue,
:: Thu, & Fri), alternating between 1) arms, back, shoulders and 2)
:: chest, triceps, legs. I work core on 2 of the 4 days. I have been
:: doing 2 exercises per muscle group with 2 sets of 8 reps each. I've
:: been increasing the weight gradually every week.
::
:: Based on earlier suggestions on this forum, I've incorporated squats,
:: dead lifts, bench press, decline dumbell flys, shoulder press, etc.,
:: into my routine.
That all sounds pretty good to me....
::
:: My primary objective is to gain weight in a healthy manner and I
:: figured that meant doing so by putting on lean muscle mass.
It does.....a lot of folks might say "my primary objective is to gain
muscle..." rather than weight as "weight" could me fat.
:: I didn't
:: quite realize that doing so goes hand in hand with an increase in BF.
:: Guess I'll live with that for now and once I get to my desired weight
:: then focus on reducing BF while maintaining that weight.
Just make sure you're mostly gaining muscle. If you see yourself putting on
more fat than muscle, either decrease food intake or do more cardio. In
either case, keep lifting.
::
:: Any additional suggestions/recommendations would we welcome. I
:: appreciate the collective wisdom of the group and the willingness of
:: people to take the time to share their experiences and insights with
:: newbies like me.
Being consistent will help you over the long haul. Do periodic sanity checks
just as you have done here.
::
::
::
:: Bill wrote:
::: "funkdys" <whoyoo@gmail.com>wrote in message
::: news:1157460559.073187.305370@i42g2000cwa.googlegroups.com...
::::
:::: Roger Zoul wrote:
::::: Funk Dys wrote:
::::::: Hello all -
:::::::
::::::: I have been hitting the gym 4 times a week for about 2 months
::::::: now with an intent to gain weight. I can feel a distinct
::::::: difference in strength gain over this period of time and have
::::::: gained about 4 lbs in weight.
:::
::: <snip>
:::
::::::: I am concerned however that my body fat % has increased from
::::::: 16% to 19% over this 2 month period - I was expecting the
::::::: opposite. I had measured my body fat at the gym and at a home
::::::: scale before I started the resistance training, so I am ruling
::::::: out any measurement errors.
:::::
:::
::: <snip>
:::
:::: I was at 136 lbs when I started and am now at 140lbs. Male.
:::: 5'9".
:::
::: According to your numbers
:::
::: Start weight = 136 @ 16% = 21.8lbs fat and 114.2lbs Lean body mass.
:::
::: After 2 months of training.
:::
::: weight = 140 @ 19% = 26.6lbs fat and 113.4lbs lean body mass.
:::
::: Either your training is completely crap, causing you to loose
::: muscle mass (which I doubt if you've had significant strength
::: gains) or one or both sets of
::: figures you use are wrong.
:::
::: How do you look in the mirror? do you look fatter? waist band
::: tighter etc?
:::
::: Both your weight and your body fat measurements by electrical
::: impedence can vary quite a bit, just by how well hydrated you are,
::: so I'd be tempted to blame the
::: measurements.
:::
::: Bill
-