How long until results start showing?

[BAMAVOO]

I began the couch to 5k, I am in the second week. I have been working out or using the eliptical or treadmill 5 days a week for a month. I have changed my diet and I actually gained about 4 pounds so far.


Is this normal?

 

[Bateluer]

I began the couch to 5k, I am in the second week. I have been working out or using the eliptical or treadmill 5 days a week for a month. I have changed my diet and I actually gained about 4 pounds so far.


Is this normal?

C25K isn't a weightloss program. Its an introductory running program. Have you noticed any improvements in your speed or endurance?

 

[BAMAVOO]

C25K isn't a weightloss program. Its an introductory running program. Have you noticed any improvements in your speed or endurance?

Yes I have, but I would think running and working out 5 days a week would show something sooner than later. I also changed my diet drastically.

 

[RagingBITCH]

Considering you look at yourself daily, everyday, you wouldn't notice a discernible change.

One key thing to do is to log all your food into a spreadsheet as well as your workout details. One of the key things most people don't realize when they start working out is that they burn XXX calories, but overcompensate by eating more than they burned.

I see that fairly commonly in my couch to 5K runners and some half marathon newbies - until they start to log their food and exercise, they don't get the concept or think "well that's BS". Log it for another few weeks and keep track of it.

 

[HendrixFan]

I began the couch to 5k, I am in the second week. I have been working out or using the eliptical or treadmill 5 days a week for a month. I have changed my diet and I actually gained about 4 pounds so far.


Is this normal?

Muscle weighs more than fat. If you are burning fat and gaining muscle you can become heavier but slimmer.

 

[Worthington]

Not to mention, make sure you aren't eating too little.

 

[Ghiedo27]

FWIW, when I got back on the bike this spring I put on about 10lb before I stabilized and started slowly losing weight. The mirror check really told a more complete story, because my mid-line has continually looked better no matter which way the scale was going. Of coarse you'll have to figure out where you drop weight from first, but once you do it's nice to have a quick positive feedback check to keep you motivated.

That said, tracking your diet is one of those key things a lot of people disregard. Even if you're losing fat you want to keep track of what and how much you're eating so you can make informed decisions about diet change in the future as you hit roadblocks or want to hold a certain weight.

 

[BAMAVOO]

Considering you look at yourself daily, everyday, you wouldn't notice a discernible change.

One key thing to do is to log all your food into a spreadsheet as well as your workout details. One of the key things most people don't realize when they start working out is that they burn XXX calories, but overcompensate by eating more than they burned.

I see that fairly commonly in my couch to 5K runners and some half marathon newbies - until they start to log their food and exercise, they don't get the concept or think "well that's BS". Log it for another few weeks and keep track of it.

Breakfast - 3 eggs with broccoli and bell peppers. A few grapes, a few pieces of cantaloupe, pineapple.

Snack - Handful of raw almonds

Lunch - 2 cans of tuna, same fruit as above and a 100 calorie Yoplat Parfait that is wonderful

Snack - Handful of raw almonds
Dinner - Turkey Burger on whole wheat bread and a salad

 

[Pantlegz]

Breakfast - 3 eggs with broccoli and bell peppers. A few grapes, a few pieces of cantaloupe, pineapple.

Snack - Handful of raw almonds

Lunch - 2 cans of tuna, same fruit as above and a 100 calorie Yoplat Parfait that is wonderful

Snack - Handful of raw almonds
Dinner - Turkey Burger on whole wheat bread and a salad

careful eating that much tuna it's got a lot of mercury in it. I think 4 cans a week is supposed to be a good limit if memory serves me right.

 

[SociallyChallenged]

Muscle weighs more than fat. If you are burning fat and gaining muscle you can become heavier but slimmer.

But aerobic activity, in the absence of weightlifting, actually inhibits muscle hypertrophy.

OP, you can change your diet all you want, but if you don't count calories and make sure you're under your caloric maintenance, nothing will change. Check out the fat loss sticky to calculate some numbers for your diet.

 

[Megatomic]

How many miles are you actually running? I never did c25k, but I'm going to guess that the mileage isn't that high in the second week. Give it some time, your mileage will go up and your caloric expenditure will increase. If you keep your intake where it is and increase your output you'll lose mass soon enough (not all fat either, sorry).

Also, you really want to consider some rudimentary strength training in conjunction with your aerobic program. I do 3 circuit workouts per week to keep my strength up and my core strong. It helps tremendously with longer distance running and weight loss.

 

[Ghiedo27]

But aerobic activity, in the absence of weightlifting, actually inhibits muscle hypertrophy.

I think that most early weight gains in aerobic programs have more to do with what the body starts holding onto than muscle gains.

One thing about that diet is the conspicuous lack of carbs. If you want to be able to run consistently you need to fuel your body. You can't apply much of a load if you don't have energy immediately available to your muscles.

 

[PrayForDeath]

One thing about that diet is the conspicuous lack of carbs. If you want to be able to run consistently you need to fuel your body. You can't apply much of a load if you don't have energy immediately available to your muscles.

Well there's the fruits in his breakfast. He didn't specify the amount, so not sure if it's enough carbs.

There's also the parfait and the whole wheat bread.

 

[Ghiedo27]

I can't speak for pure fat loss programs, but from a sports nutrition standpoint I usually see 60% of calories from carbs as the performance recommendation. Keep in mind that half of his carbs are sugar. With that diet his body might be in conserve mode. I would consider eating about 6 grams of carbs per kg of body mass. That's on the low end for performance needs, but it's a good place to start so you'll know you're getting enough nutrition to stay healthy.

Keep in mind everything from immune response to brain function is dependent on having sufficient glucose, so keep a broad view over your total health when you're making big changes in your diet. If you commit to a long term active lifestyle the body changes you want will come. Find a good balance and make minor adjustments to keep your program sustainable.

 

[ichy]

But aerobic activity, in the absence of weightlifting, actually inhibits muscle hypertrophy.

The OP mentioned using an elliptical machine. Those things can give your leg muscles a decent workout.

 

[BAMAVOO]

The OP mentioned using an elliptical machine. Those things can give your leg muscles a decent workout.

I said working out or and by working out I meant I do squats, deadlifts, curls, etc.. with dumbbells and I also use machines for bench press and all the other stuff. I only use weights on Tuesday and Thursday as i do the c25k on Monday, Wednesday and Friday. I take Saturday and Sunday off, but we sometimes hit the Y as well.

 

[BAMAVOO]

This was just one day.

Today


Breakfast - Western Omlet 3 eggs, ham, olives, mushrooms, tomatoe- Watermelon 1.5 cups

Lunch will be - Turkey sandwich with 1 piece of bread, macaroni salad and a cup of mixed furit.

Dinner - Grilled bbq chicken, green beans, corn and spinach.

I have water with every meal as well as thoughout the day for a total of 121 ouncxes or so.

 

[SociallyChallenged]

The OP mentioned using an elliptical machine. Those things can give your leg muscles a decent workout.

Like I said - endurance exercise actually inhibits muscle hypertrophy (look up AMPK effects on mTOR). Running would be much more strenuous on the legs due to eccentric muscle control and more explosive concentric action. Even in that case, runners don't gain muscle mass just by running (sprinters may or may not be exempt).

 

[M0oG0oGaiPan]

Hmm this is what I'm getting:
Breakfast - 3 eggs with broccoli and bell peppers. A few grapes, a few pieces of cantaloupe, pineapple.
eggs x 3 = 210
greens = 50
fruit = 200
total = 460

Snack - Handful of raw almonds
almonds = 160
total = 160

Lunch - 2 cans of tuna, same fruit as above and a 100 calorie Yoplat Parfait that is wonderful
tuna x 2 = 300
fruit = 200
yoplat = 100
total = 600

Snack - Handful of raw almonds
almonds = 160
total = 160

Dinner - Turkey Burger on whole wheat bread and a salad
turkey burger = 140
bread x 2 = 220
salad = 100
total = 460
D1 = 1840

Breakfast - Western Omlet 3 eggs, ham, olives, mushrooms, tomatoe- Watermelon 1.5 cups
eggs x 3 = 210
watermelon = 69
etc = 200?
total = 479

Lunch will be - Turkey sandwich with 1 piece of bread, macaroni salad and a cup of mixed furit.
turkey = 130
bread = 110
mac salad = 200
mixed fruit = 110
550

Dinner - Grilled bbq chicken, green beans, corn and spinach.
chicken = 160
bbq sauce = 40
green beans = 125
corn = 210
spinach = 60
total = 595

D2 = 1624

Maybe your portions are too big?

 

[blackdogdeek]

Maybe your portions are too big?

or too small. we need OP's BMR and caloric maintenance values.

 

[Stuxnet]

I began the couch to 5k, I am in the second week. I have been working out or using the eliptical or treadmill 5 days a week for a month. I have changed my diet and I actually gained about 4 pounds so far.


Is this normal?

Yes, it's normal. Why it's normal, I do not know, but I cycle my running routine and take time off, usually a month or two at a time. When I quit, I lose several pounds and then slowly start gaining it back. When I start back up again, I gain several pounds and then slowly start losing it.

I've been doing that for close to 10 years, and it's practically clockwork.

 

[BAMAVOO]

or too small. We need op's bmr and caloric maintenance values.

bmr = 2193.454
Calories looks to be - 2,336

 

[blackdogdeek]

bmr = 2193.454
Calories looks to be - 2,336

to lose fat the calories you take in need to be above bmr and below caloric maintenance.

 

[SociallyChallenged]

I think that most early weight gains in aerobic programs have more to do with what the body starts holding onto than muscle gains.

One thing about that diet is the conspicuous lack of carbs. If you want to be able to run consistently you need to fuel your body. You can't apply much of a load if you don't have energy immediately available to your muscles.

I always forget glycogen holds onto a ton of water. Makes sense - however, I still refute that it's muscle gains. In addition to that, I do know people who start to overeat when the exercise. Could be glycogen, could be fat - both help with running (to a degree). Like I said before though, if you want to lose weight, you have to track your calories.

 

[IHateMyJob2004]

BAM,

For better weight loss, loose some of those carbs. 1.5 cups of watermelon is way to much. Try to do days where you take 20 grams of carbs in and that is it. Cheat maybe once a week. Fruit is good, but keep it very limited if your goal is weight loss.

Good work on the protein. I weigh 220 pounds and take in 100-150 grams of protein a day. Whey powder is a must.

Also, do not overwork your muscle groups. Run every other day. That couch to 5K is good but if you are doing elliptical on off days, you are not giving your muscles time to recover/grow.

From my experiences (I have a thread here I can point you to but it was bumped about 30 minutes ago), it is best to do upper body muscle mass building on your off days. In my experience, weight lifting does more to replace fat with muscle and loose weight.

Anyway, once I am to my target waist (I want a smaller waist, weight is less important especially with weight training) I will change things a bit.

Anyway, if you have weights, try this:
Day 1: run
Day 2: Bench, military press, arm curls, upright rows
Day 3: run
Day 4: Bench, military press, arm curls, upright rows
Day 5: run
Day 6: Bench, military press, arm curls, upright rows
Day 7: rest

This works nicely. Remember though, less carbs and do atleast 1 gram of protein per 2 pounds of body weight. All carbs are not created equal either. Cooked eggs and whey have more bio availability (more of the grams go to muscle and less out your sphincter).

I would like to change to this in the future:
Day 1: Run
Day 2: lower body weights
Day 3: Upper body weights
Day 4: Run
Day 5: lower body weights
Day 6: Upper body weights
day 7: rest

And do not cheat on your diet

You should loose 7 pounds the first week due to water loss.