Help! Started cardio and gained weight?

[aandd]

After losing about 5% body fat on weight lifting and 40P/30C/30F diet, my losses stalled out. After not making any progress on body fat (but adding quite a bit of muscle), I added cardio into my routine. I do about 2 - 3 hours a week on the Precor. 2 AM sessions on an empty tummy, and 2 sessions PWO. In the 3 weeks since then my body fat is back up a few % and I've gained over 5 lbs!

After careful analysis, this is what I've found:

My fat intake is lower than 30% - generally around 20%. The difference usually ends up in higher carbs (close to 40%) from milk intake (2 cups daily, with my Protein Shakes).

Most of my carbs come from 2 slices of whole wheat toast in the AM, and fruit (I snack on apples, usually one or two medium per day).

My calorie intake may have been too high, according to some research. I used 140lbs as my weight, and therefore set my calorie target at 1400. Lately, I've read that calorie intake should be based from LBM, of which mine is around 100 lbs - putting me at roughly 1000 cals.

I tired altering my Protein intake to 1.5g/lb, resulting in 60%P/20%C/20%F - but that was when my weight shot up (not sure about BF, since it is measured every few weeks) - so I abandoned that.

My typical diet is:

B'fast
3 egg whites, 2 slices low carb, high fiber toast, FF preserves: 22P, 20C, 2F, 189 cals

Snack
Protein Mix, 1 c. 1% milk: 32P, 15C, 4F, 222cals
Apple: 0P, 16C, 0F, 81cals

Lunch
MahiMahi, Asparagus: 70P, 10C, 3F, 342cals
Jello, Whipped Topping: 0P, 4C, 2F, 40cals

PWO
Protein Mix, 1 c. 1% milk: 32P, 15C, 4F, 222cals

Dinner
Chicken Breast, Green veggie: 53P, 11C, 5F, 309cals
Apple: 0P, 16C, 0F, 81cals

I was having a cheat dinner on Saturday nights, but nixed that when my losses stalled.

Any help? Tips? Questions?

 

[superqt4u2nv]

Your calories are fine it is what you are eating drop the milk mx your shake with just water. Also no whole wheat bread go for oatmeal yams brown rice or even brown rice cakes. A trick I use when having protien shakes to get the same kinda creamyness that you get with milk is add one scope of a vanial and one scope of what ever else you want but only mix it with 4-6 oz's of water makes it thicker also add a few ice cubs. Also drop the whip topping the more natural whole food you eat the better. No FF preserves either to over processed. The apple post work out is fine but make it a granny smith less sugar in it.

Another thing you might consider trying is carb rotation. When I started doing that it really helped drop the pounds your constantly tricking you body with it IMO it is one of the most effective weight loss tools there is.

 

[Sassy69]

What QT said.

Carb rotation is da bomb.

 

[aandd]

I'm not sure I know enough to do carb rotation correctly. Are there some links you can pass on?

 

[superqt4u2nv]

Not sure if there a links but it is pretty simple. 2-3 days very low carb only carbs come from green veggies basically. Then carb up for me it is 100 to 150 when I carb up but that is an individual thing got to play with it and see what works for you. I also vary my calories to carb up day 1600-1700 cals day after 1200-1300 next day 1300-1400 then carb up again. Play with it figure out what works and what doesn't for you.

 

[velvett]

Just what QT already said. (Glad you said it already because I feel like I've become the milk police).