Help and advice please gained fat

If you diet calendar is accurate you are eating way to little, that can actually make it harder to lose weight.

You should be really scared to lose if that is what you eat. It would not be fat but muscle that would be your issue right now. You probably have virtually zero fat right now.

Please try to be healthy. Eat as much protein as you require. Always. The body require protein everyday to repair muscles.

that is good news.
I take it from what you are saying that you have one of those scales that tells you body fat. Do not trust them. They are not accurate at all. Trust your own common sense here. If you like to work out a lot there are things you can do to make your body look great but it means not being so attached to numbers on that scale. It also means eating so that the body gets the right nutrients but still making it transform to look a certain way.

Weight training every day for 2.5 hours ! Your either not doing very much of anything or your adrenal glands are heading for hell

I think his point is that 2.5 hours of weight training per day is, on its face, a problem. If you have the endurance to last that long, you must either not be working very hard, thereby defeating the purpose and basically just doing low-level cardio. OR you are pushing yourself far too hard - a proper fullbody workout that needs at least a day of recovery time can be started and finished within 75 minutes. And three of those per week can be plenty for just about any body composition or strength goals you might have (assuming you are not training to be a competitive powerlifter or bodybuilder).

Also, more training does not always equal better results. This is an oversimplification, but- if you are training that hard, that much, every day, that is a very large amount of stress on your body. Combined with severe calorie restriction, your cortisol levels may be chronically high - which is unhelpful for losing fat or growing/retaining muscle (see the links below)

You need sufficient rest and recovery from your workouts, which should not and need not be so intense and frequent. A relentless push for less food and more exercise will be counterproductive. The idea should not be to see how much punishment you can take.

---

The Hypothalamic-Pituitary-Adrenal Axis, Obesity, and Chronic Stress Exposure: Sleep and the HPA Axis in Obesity


Increased proteolysis. An effect of increases in plasma cortisol within the physiologic range.


...meaning that more stress (from prolonged, severe calorie restriction, and overtraining) tends to mean more cortisol, which tends to mean you will gain and retain body fat more easily, at the expense of lean mass. Exactly the opposite of the result that you probably want.

I don't know if anyone is familiar with the "Bodpod", but it measures the amount of fat your body contains vs muscle and all the good stuff you need (heart, kidneys, blood, etc). I had it done and thought, pfffft I lost 40 lbs and have built up muscle on my legs, and pretty much all over. However, this machine had another idea.

http://www.cosmedusa.com/bodpodgs

The guy told me what I needed to eat in order to lose weight as I hit a plateau and was stuck. Didn't gain, thankfully. However, didn't lose. He said that once I began changing my way of eating and exercising, my weight would go up, then begin dropping. He wants me to be able to lose 2 lbs a week. We'll see.

Had me increase my protein to 115 grams/daily and to eat clean carbs... no pastry, pasta, goodies, etc. None. Also started strength training 30 min/daily. Have lost 2 lbs in the last 2 weeks. For me, that's significant. Difficult to change my way of thinking and eating (6x daily), but I do it. Thought, big deal, lost almost a lb as of yesterday, then got on scale today and lost another 3/4 lb.

Like the gauges on exercise equipment, they can't give you a true count of how many calories you burn without knowing your composition... age, weight, height. So a scale can't tell you if your weight is composed of mostly fat. Wish I'd invented that baby.

Always glad to help

A big issue is that you're not eating enough protein. Every day each person needs a minimum amount of protein to repair and renew their body. Not eating enough protein means that your body must break down its own lean body mass to get raw materials to work with. And the more exercise you get, the more protein you need to consume.

Not eating enough protein means that you simply cannot recover, and it is quite possible to lose almost all lean body mass in this mode.

Eggs are a good source of protein, but you have to eat a lot of them to get a day's requirement.

You can eat any food at any time. Don't limit your morning food choices to foods which are normally eaten for breakfast. Most people eat a breakfast of almost pure carbs, not good for any diet. Eggs and breakfast meat (such as bacon, sausage, etc.) are only moderately high in protein compared to things like chicken breast, which is an excellent source of protein. For a while there I was eating chicken breast with kimchi for breakfast when I got up.

When you start eating more protein, you may find your weight doing crazy things. Your body wants to put back on that muscle you lost. It may take several weeks to find a balance again. Don't worry about it and stay with it.

You do not have to worry about fat. The lipid hypothesis, the idea that consuming saturated fat and cholesterol are the cause of heart disease, has been shown to be false. The original study which on which it was based turns out to have been fraudulent. More.

A generation of Americans eating unlimited amounts of carbs while attempting to eliminate fat entirely has resulted in universal obesity and metabolic syndrome.

Eat a moderate diet.

If you do not eat protein. Your body may "eat" your heart muscle. With your diet right now - that should be your only worry. You need to find a healthy diet.
I am also one of those people who believes that fat is harmless to eat. But you can find your own balance and what works for you. Protein is however non negotiable.

im gonna stick my beak in here but reading what you have said so far you seem to take a bit of a machine gun approach to this whole health and fitness thing and are shooting from one piece of advice to another without sounding like you have any general understanding of how the body works for instance doing 2.5 hours A DAY! of weight training and not eating much protein! etc or even what is GOOD protein!


now this being the INTERNET N all, you could be a mad 80 year old in a care home in timbuktoo having a funny chat on a forum for a laugh to while away the hours between your meds!

However if you are who you say you are think BALANCE in terms of diet and exercise, despite all the crazy talk you hear on forums like this where people spout all sorts of stuff (BTW I am talking about NO ONE
in particular before anyone gets high on their horses!)
Everything in moderation eat a good healthy diet from all food groups
eliminate the rubbish stuff MOST of the time, exercise intensely a FEW times a week with rest days, drink a MODERATE amount of water and stay in a calorie deficit of about 300-400 cals per day most days but now and then eat the full amount or higher

And see how you go for a few months....Dont OBSESS over it.

you could try drinking whey isolate protein powder, 1 scoop is about 100 calories, has no carbs or fat & will give you 20+g of complete high grade protein.

This is what people on VLCD or who have had gastric bypass drink & should protect your heart. I would say drink at least 2 aday. 1 within 30 mins of waking & another before bed. This is on top of your normal source of protein. Aim for about 100g of protein aday.

Protein also causes a release of the hormone Glucagon, which (in part) is a major appetite suppressant, especially if you're already in ketosis (burning fat instead of sugar). It (glucagon) is the main reason why ketogenic (low carb) diets like Atkins work.

Also please take a vitamin & mineral supplement.