@ OP
More activities will burn more calories which you have to consume in order to conduct your program. you probably should control the quality or the quantity of your imput a little better if you gained 3 lbs of weith.

The strenght you feel is the result of an improved endurance and better body cordination due to your activity. The huge muscles seen on pro byciclists come form weith-lifing, not from pedalling.

quote:

Originally posted by Oz_Shadow:
More like 1 lb a month of actual muscle for the average person lifting moderately heavy, regularly, eating right and your hormones still kicking.

this is realistc, but regularely means 3 x a week, 50 weeks a year.

An increase of muscle mass can be calculated easily based on body fat measurements. It takes a simple body fat caliper which can be had for about $ 10.-.

Yeah, you didn't gain that much muscle through that little exercise that quickly.

Your just feeling blood in your muscles...maybe a little "pumped".

Everyone is different, and I don't know enough about the science, but 6 lbs of muscle mass in 2-3 weeks is probably not likely, although for a lot of people the best gains do come in the first few weeks of a program. I've never actually tried to track muscle gains myself. I measure strength gains for weight training and performance goals for cardio. I don't push anything too hard anymore.

if you really want to mess with your mind weigh yourself in the morning when you get up, mid day and before you go to bed. The amount of water weight changes try out the day is pretty crazy.

quote:

Originally posted by lugerguards:
if you really want to mess with your mind weigh yourself in the morning when you get up, mid day and before you go to bed. The amount of water weight changes try out the day is pretty crazy.

You got that right.
I weigh 175 give or take and my weight can fluctuate from 171 to 179 at different parts of the day. Crazy is right. You have to use the same circumstances, part of the day, clothes, etc to get a good consistent read.

Good stuff here. I always like to add-

Set goals. Your goals. Then you have something to strive for.

Whatever it is : Bench press your bodyweight 10x. Run 4 miles in 30mins. Do 15 dead hang pull-ups. See your abs in the mirror. Just write a few down and set a realistic timeline.

Whatever the goals - that helps you clarify the plan to get there. Some people are too vague as to their goals so they struggle.

But one I personally don't like though is the 'lose 15 lbs' goal. Because when you start to exercise - your body goes through metabolic changes that may not reveal as weight loss very quickly. Which can be needlessly discouraging.

The weight loss will 'eventually' reveal itself (everyone is different)- but it may not be immediate. The fad / crash plans don't work long-term.

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quote:

Originally posted by Balzé Halzé:

quote:

Originally posted by Crom:

Just make sure to keep the protein at min .5 to 1 gm per kg of body weight ...

Well, I don't agree with that one bit. If you're doing strength training, you need protein...lots of it.

Yes. Oooops! I meant "per POUND", (not kg).
A lot of people advocate more than that, but there is scant evidence that it actually helps. You actually need the energy from carbs and fats for more exercise, but not really much more protein. But I wouldn't argue strongly about it. I just advocate looking at the credible scientific studies instead of listening to the protein manufacturers' ads.

quote:

Originally posted by Strambo:I think 90% don't put in the work, but since they talk a good game and we don't know different, who are we to say they are wrong? The real problem with this is that others with less confidence believe them and give up. (Well if so-and-so could't do it what chance do I have?) Plenty! "so-and-so" is full of crap!

Probably true, but I'd say more a matter of priorities than laziness. Some people value big muscles and others value big bank accounts or god-like shooting skills. There are very few that have the time/energy to excel in every aspect of life. The Internet and social media tend to create mythical composite individuals that do it all.

quote:

Originally posted by MNSIG:

quote:

Originally posted by Strambo:I think 90% don't put in the work, but since they talk a good game and we don't know different, who are we to say they are wrong? The real problem with this is that others with less confidence believe them and give up. (Well if so-and-so could't do it what chance do I have?) Plenty! "so-and-so" is full of crap!

Probably true, but I'd say more a matter of priorities than laziness. Some people value big muscles and others value big bank accounts or god-like shooting skills. There are very few that have the time/energy to excel in every aspect of life. The Internet and social media tend to create mythical composite individuals that do it all.

I'm not really talking about competitive fitness levels, just fitness in general. Most don't put in that work either (look around). I don't really like working out, but think health, fitness and performance (for combat, I'm still infantry one weekend a month , and self-defense) is very important. So, I obtained a ton of knowledge on how to train efficiently for the attributes important for those endeavors.

I workout typically 3-4 days/week for 30-45 mins. is all and I accomplish more in that time than most people do in 90 minutes at the gym. My shortest workout was 1 minute (all out sprint up 10 flights of stairs). I've done 10-15 minute HIIT workouts on many occasions. I workout at home exclusively so it is convenient and time-saving. Mostly body weight, so I just need a bar to pull up on. Sometimes a kettlebell or 2.

The bodybuilding style split routines of weights with steady-state "cardio" tacked on to that is just about the most inefficient way to train for general fitness. Actual bodybuilders don't care about efficiency though, their goal is max muscle size. Problem is their training modalities have infected the entire industry for decades.

Wow, lots of reading above

Ok, sounds like I'm 6lbs heavier but it's probably not all muscle; something else is adding weight. I do measure in a somewhat failure consistent manner (first thing in the morning after voiding and showering while still in my natural suit).

I'm starting to see veins pop above 'skin level' which may mean that my circulatory vessels are a little larger in diameter? Which suggests that I have more blood volume (which would be good to support more muscle mass)? Which means I'm carrying more weight in blood (fluid)?

So maybe the 6lbs is a little more muscle, a little more blood, and something extra?

I'm old. I'm not trying to be the strongest or fastest at anything now

I just want to be healthy so that I can enjoy things like hiking, biking, kayaking with my wife. And such.

quote:

Originally posted by Crom:

quote:

Originally posted by Balzé Halzé:

quote:

Originally posted by Crom:

Just make sure to keep the protein at min .5 to 1 gm per kg of body weight ...

Well, I don't agree with that one bit. If you're doing strength training, you need protein...lots of it.

Yes. Oooops! I meant "per POUND", (not kg).
A lot of people advocate more than that, but there is scant evidence that it actually helps. You actually need the energy from carbs and fats for more exercise, but not really much more protein. But I wouldn't argue strongly about it. I just advocate looking at the credible scientific studies instead of listening to the protein manufacturers' ads.

Now per pound I do agree with.

quote:

Originally posted by Balzé Halzé:

quote:

Originally posted by Crom:

quote:

Originally posted by Balzé Halzé:

quote:

Originally posted by Crom:

Just make sure to keep the protein at min .5 to 1 gm per kg of body weight ...

Well, I don't agree with that one bit. If you're doing strength training, you need protein...lots of it.

Yes. Oooops! I meant "per POUND", (not kg).
A lot of people advocate more than that, but there is scant evidence that it actually helps. You actually need the energy from carbs and fats for more exercise, but not really much more protein. But I wouldn't argue strongly about it. I just advocate looking at the credible scientific studies instead of listening to the protein manufacturers' ads.

Now per pound I do agree with.

Yeah, 1g/kg is enough for general nutrition and fitness. If I was trying to gain mass, I'd also do 1g/lb. OTOH, I've heard up to 2g/lb thrown around and that is just a waste (literally, pew).

Btw, just in case my OP was confusing, I am not expecting to add 6 lbs of muscle in 3 weeks.

I was actually expecting to have lost some weight; if I can lose weight just by walking regularly for a few weeks, I thought for sure I would have lost weight by biking and lifting. So I was surprised to see I gained 6 lbs.

So mostly I was trying to figure out why.

Sorry if was was confusing.

My doc advised me to try to eat about 1g/lb. But at my age, that’s a lot of food. I get too full eating that much. Unless I cut down on fiber, fruits and vegetables. And pizzas and beer and bacon.

Protein shakes are your friend.

Quality, quantity and timing.

Protein in the morning to stoke your metabolism, and within 30 minutes of exercise to feed muscle recovery.

I’ll try it. Any recommendations?

quote:

Originally posted by konata88:
I was actually expecting to have lost some weight; if I can lose weight just by walking regularly for a few weeks, I thought for sure I would have lost weight by biking and lifting.

Muscle weighs twice as much as fat for the same volume. So it you lose fat volume and gain muscle volume at about the same rate, which is quite possible for a beginner (with the right diet and workout regimen), you'll gain weight.

Probably mostly water weight, though.

quote:

Originally posted by Aeteocles:
Protein in the morning to stoke your metabolism, and within 30 minutes of exercise to feed muscle recovery.

BCAA during the workout is useful, too, IMO.

quote:

Originally posted by konata88:
I’ll try it. Any recommendations?

Visit labdoor.

For protein powder I've been using MusclePham Combat Powder, Optimum Nutrition Gold Standard 100% Whey and CytoSport Muscle Milk 100% Whey. Mainly because that's what they sell at Costco and because they review "ok."

I mix a heaping tablespoon of PB2 (powdered peanut butter) into chocolate flavoured protein shakes to make Reeses Peanut Butter Cup shakes

quote:

Originally posted by Aeteocles:
Protein shakes are your friend.

Quality, quantity and timing.

Protein in the morning to stoke your metabolism, and within 30 minutes of exercise to feed muscle recovery.

Agreed and if I may add OATMEAL in the morning. I changed my diet/eating schedule back in February and my metabolism is on fire.

quote:

Originally posted by konata88:
I’ll try it. Any recommendations?

Buy whatever is on sale at Costco. They rotate sales between the two or three brands they carry.