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    mfbb_coaching
    Jun 04, 2018

    Digestion/weight fluctuations

    in Nutrition

    Some of you may follow my thread in the prep/offseason section but just thought I'd see if anybody else's weight fluctuates dramatically?


    For those who haven't read my thread I'll give a tiny bit of background. I follow IFYM however the majority of the time I follow a meal plan adhering to these macros (to the gram). I have one off plan meal per week (fairly moderate compared to most) and the odd day where I'm more flexible with a couple of meals still adhering to the gram macros wise. Sodium wise I'm pretty consistent. Yet my weight fluctuates by 10-14 lbs throughout the week.


    Through reversing cals from 1600-2800 my weekly average dropped from 130.6 to 127.3lbs over 8 weeks, After this cals increased to 3.3k, weight suddenly increased by 5.6, keeping cals the same for the following two weeks my average was dead on the same w1 and 0.2 up week 2, I increased cals again by 200 as in retrospect only 2.5lbs up in 11 weeks. Weights plummetted up again. averaging 6lbs up, still early on in week but wondering what opinions were? Maybe digestion issues? Food sources are, oats, whey, coco pops, jam, bagels, eggs, salmon, spinach, peas, chicken and sweet potato.


    Just to illustrate an example of my fluctations my weigh ins last week were


    Sun 133.25

    Mon 130.5

    Tues 136.25

    Wed 134.25

    Thurs 130.75

    Fri 128.75

    Sat 138.25

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    debrahusband
    Jan 08, 2019

    I am also starting prep in two weeks so the more I know the less stress I will have understanding why my scale weigh doesn't move like I want. It has been a issue in the past and even though my measurements are lower I do seem to hold a lot of water

    Like

    debrahusband
    Jan 08, 2019

    Thanks @Ben Martin


    My weight now over today's is


    Monday 53.3

    Tuesday 53.4


    I am maintaining currently but this week I have increased a lot from Christmas yes over Xmas I never tracked for 4 days however lowered my maintainance cals 200 to elevate this


    So electrolyte?

    Edema I do not suffer from can you explain more it's just something I would like to monitor in future



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    B
    Ben Martin
    Jan 11, 2019
    Replying to

    Of course, so electrolytes are just salts that your body requires to stray optimally hydrated. Sodium, potassium, magnesium, calcium etc. At a very high level; sodium gets water into the cell, potassium gets it out.


    If you eat a very consistent diet and one day eat a meal that is higher in sodium than usual, likely you will hold some water. Conversely, you will probably notice you also go to the toilet a little more the next day (bowel movements) because there will also be sodium in the digestive tract which will draw water. What a lot of people notice here is that their weight goes up maybe for a day or two, then they notice a significant drop.


    On the flip side, some people try to keep sodium really low, which can actually lead to the body becoming dehydrated. What people don't realise is that you can in fact hold water when you are under-hydrated too.


    So if you ever notice sock marks on your ankles by the evening, but these are gone in the morning, look at your electrolyte intake first, as this can cause a fair amount of weight fluctuation. A little mark is normal, I am referring to deeper marks.


    Sheet marks after sleeping are also a sign you are holding some water. With that said, women are slightly more complex than men as your hormone cycle is very different and at certain points in your cycle you will tend to hold more water.


    I suppose when you look at it as a whole, its really quite normal. Track your average weight and use the mirror. Don't be too concerned with water retention unless its the last couple of weeks of prep or the water is becoming a problem health wise.

    Like

    debrahusband
    Jan 07, 2019

    My weight fluctuates and ask the same question! I have started to keep a log of variables for example fibre, time of eating, fats and training hoping to get more of a answer. So all week I've fluctuated


    Monday 58

    Tuesday 57.8

    Wednesdsu 57.7

    Thursday 57.6

    Friday 57.7

    Sat 57.3

    Sunday 58.3

    Like
    B
    Ben Martin
    Jan 07, 2019
    Replying to

    Hi Debrahusband.


    Weight fluctuation is completely normal. Even if you eat the same thing at the same time every day, there are so many other variables that can affect it.


    For example, on Saturday you might spend more time relaxing especially in the evening. The less you move the more likely fluid will pool in the lower extremities leading to a higher weight Sunday morning (purely an example).


    You weights actually look fairly consistent to me. It would be good to see 2 weeks of data to see if there is trend around the Sunday increase. If you were fluctuating 2-3kg each day (assuming those figures are kilos) then there might be cause for concern around electrolyte balance and edema.


    Try to track your average weekly weight. You will likely notice it is either relatively static or increasing / decreasing at a steady rate depending on your current goals.

    Like

    A
    aj
    Jan 07, 2019
    Replying to

    @Ben Martin Fantastic input on this thread. Thank you very much. I agree with all your above statements.

    Like

    B
    Ben Martin
    Nov 13, 2018

    Quite a late response to this but hopefully you see it.


    Weight fluctuations are normal, and are a very personal thing. I personally fluctuate .6lbs on average day to day, but a dramatic change in one variable could see me fluctuate up to 4lbs. I'm not the tallest guy, and generally lean year round with a small bone structure. I have a propensity to hold water but with as many variables kept consistent my weight won't change much.


    The variations you are seeing could be due to a number of factors such as;


    Increased or decreased output on certain days

    Increased or decreased carbohydrate intake on certain days

    Inconsistent fluid intake

    Inconsistent salts intake (salts being more than just sodium; chloride, potassium etc)

    Changes in your sleep pattern Change in the weather (fluid retention)

    Fluid retention in general

    Bowel movements; consistency, frequency etc

    Stress


    In short, i wouldn't worry too much unless the fluctuations appear to be from water retention and you have noticeable edema. If this is the case, then report back and address the diet first.


    Hope that helps

    Like

    mfbb_coaching
    Jun 04, 2018

    Forgot to say Mon was my off plan meal and Tues was IFYM

    Like
    8 comments
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