Question:
Calling all weight lifters! Weight training and gaining weight ?

Hi, I am 13 months post-op. I started lifting weights (again) three weeks ago. My intent now is to build muscle (my goal is to be able to bench press my weight, 135). I train 3 days upper body and 2 days lower body and take the weekends off. I do low reps (5), high sets (6) and have increased the amount of weight I lift by 10 pounds each week (for most things). I also know that as you tear (build) muscle, it holds on to water for a few days to help repair itself - so, a few pound fluctuation doesn't bother me. What's getting to me though, is that my few pound fluctuation has been steadily climbing over the past few weeks. I've now gained about 3 pounds. So then, I thought I would spot check my measurements because maybe I'm losing inches as I tone things up and to my dismay I'm gaining inches in my hips, thighs, calves but, not in my waist, chest (under the girls), or arms! Is it possible to have gained 3 pounds of muscle (mostly my lower body) and put on size in only three weeks??? Or is this part of the 'bounce back' weight I've been dreading? Thanks for any input you may have!    — eaamc (posted on February 26, 2004)

February 26, 2004
I like gaining muscle weight. Do you know a pound of muscle burns 40 calories a day where as the same amount of fat only burns 4. I would love to add about 10 pounds of muscle. Not sure of the exactly calculations but that might be 400 more burned calories a day just sitting around doing nothing. It's why men can eat so much more and not gain like women (not all men obviously!). If you're doing what you're supposed to be doing, I wouldn't worry about pounds or inches just yet. I'd give it a couple of more weeks.
   — mrsmyranow

February 26, 2004
Good for you for getting into the weights, best thing in the world you can do, especially if you are over 30. I recently read you lose something like 1% lean muscle per year after age 30, unless you weight train. That can really add up! Anyway, I digress. According to my research and experience, a normie consuming 15-18 times their body weight in calories will not gain much more than a pound of muscle a week, without drugs. Therefore, it is possible your gain is all muscle, but highly unlikely. Like you said, you will retain water, particularly in the early days. The trauma to your muscles generates toxins which can lead to retention. You must make sure you drink WAY more than 64oz of water a day to flush your system - minimum of about 100oz a day is where I feel best when heavy training. I wouldn't worry too much about the 3lbs - weight training takes a few months to really start seeing things take shape. If you keep your eating clean, you should be fine. There is a fantastic web-site for female body builders call Stumptuous...great info there you might want to check out. You can find it at: http://www.stumptuous.com/weights_index_revision.html. Have fun with it and throw the scales and tape out for a few weeks - just listen to how your body feels and make sure you use good form. If you think about it logically, you are initially increasing the muscle underlying any fat/skin you have, before burning it off. This will result in an increase in measurements. (p.s. Increasing 10lbs a week is a little extreme - make sure you don't end up with an injury because you are rushing things a little bit. Just MHOP)
   — Rachael B.

February 27, 2004
Hi, I'm in the same boat. At 7 months out I am down 135lbs and losing. I am at the gym every day, but I changed my routine after listenting to trainers and reading magazines and forums. If you check our muscle and fitness magazine online their forum has alot of good tips. The first was daily weight trainning is over trainning. They say it is better to do one day aerobics, next day weights and so on. On the weight days train 3 or 4 body parts. Like arms, shoulders and legs one day, abs, chest and back another but let the muscles rest a full day. I dont know how big we can get without all the protein and food they eat but muscle does burn more then fat so like you said thats good. check out the message boards here http://www.muscle-fitness.com/ http://bodybuilding.about.com/gi/dynamic/offsite.htm?site=http%3A%2F%2Fwww.exrx.net%2FExercise.html
   — gary viscio

February 27, 2004
I work out with a professional well known (in my county) weight trainer and he warned me that I would see a gain on my scale, which is muscle gain, which upset mostly us ladies, however, you will eventually see the scale go back down and even lower than before as long as your diet remains the same. And do not forget your protein esp. prior to your exercise regimen. GOOD LUCK - looks like you're on your way to an even trimmer you.
   — Anna M.

March 5, 2004
I lift weights every other day, but work the stomach every day. First, you should hire a personal training for 3 sessions. They should sit down with you and discuss your goals and set up a program. They should watch you proform each exercise to make sure you have good form. It sounds like you should be doing more reps and lighter weights. When you use very heavy weights and do few reps you will build bulk. Now when I say bulk you will never look like the HULK. Women will very build the muscle mass that men. Don't worry about gaining weight and stay off the scale after exercise. I can never understand women who just put in a few hour of exercise and freak out when they get on the scale. Your muscles are going to be heavier after a workout. Inches are more important then weight. Please keep that in mind. For example: 2 sets of 12 reps. (weight should be comfortable but should push you). If you're struggling and not using good form you will hurt yourself. Also, include walking, biking, and/or swimming. I'm almost 11 months post-op and went from 329 lbs to 151 lbs as of yesterday. I started walking the second day after my surgery and haven't stopped. Eight weeks after my surgery I hired a trainer. She specialized in clients who had surgery. We sat and talked and I told her what I was looking for. I didn't want someone standing over me pushing. I wanted to build my top and bottom (firm) so I can recover faster from any skin surgery I will be needing. Good luck.
   — Linda R.