Differentiating between water retention and real weight gain for finding best calorie intake

lunarloom2500

New Member
How am I supposed to know whether I'm eating enough or not when the scale is useless due to water weight fluctuations?

Before I've started my first cycle I maintained my weight with 3300kcal per day. Now I‘m eating 3800kcal per day, but my weight has been stagnant for two weeks after the initial water weight gain of 6kg in 4-5 weeks.

I'm hesitant with increasing my calorie intake because I want to prevent unnecessary fat gain and what if I'm still gaining weight, but the water leaves my body at the same rate? If that makes sense…
 
If your weight has been stagnant for another couple weeks, I would increase calories.

As far as differentiating fat/lean mass/water - if you really need to know, the best bet is DEXA or hydrostatic dip. Those electronic body analysis scales for your bathroom and the ones at the gym are useless.
 
So if youre currently eating 3800cals and your weight hasent moved in 2 weeks you need to up it to 4000cals. Just focus on eating enough calories so the scale is going up. IF your weight stays the same for 1 full week then add another 200 cals per day. Dont worry about the water weight just make sure the scale is going up every week and then you know youre gaining weight whether its muscle or water well youre going to gain both so its hard to say but if you are gaining weight you are gaining muscle if youre training hard and using gear and eating enough.
 
So if youre currently eating 3800cals and your weight hasent moved in 2 weeks you need to up it to 4000cals. Just focus on eating enough calories so the scale is going up. IF your weight stays the same for 1 full week then add another 200 cals per day. Dont worry about the water weight just make sure the scale is going up every week and then you know youre gaining weight whether its muscle or water well youre going to gain both so its hard to say but if you are gaining weight you are gaining muscle if youre training hard and using gear and eating enough.
^ This.

Definitely increase the calories if its been 2 weeks without gaining weight
 
My first long cycle I did actually just finished at the beginning of the year and this was one of the things I was concerned about. 550 test for 17 weeks, 5-6 weeks in added 3-400 Mast.

My maintenance calories at the start were dialed in at 3k. I ended up eating 4600 cals a day to keep growing by the end of my cycle. When my cycle ended a month later my maintenance calories stabilized at 4k-4100 cals. Started the cycle at 165 8.5%bf I came off only lost 5lbs after a month and got a dexa and was 195 12.5%bf. Put on like 20lbs of lean mass and 10lbs of fat.
What I did was week 1 added 150 calories then each week added 100 calories till I got to week 5 - 550 cals. I gained 11lbs in the first 2 weeks . After that I ate with the goal of gaining 2lbs a week. Some weeks I gained 1lb and then I would up the calories but then hold at those calories for at least a couple of weeks. Once or twice i got too aggressive with calorie bumps and grew tits and love handles in like 4 days, then I would pull the calories back a little and the water would go away, weight would drop back to previous numbers but from there the scale would start going up again. It is a mind fuck but besides the initial water weight I didn't have wild weight swings that were all over the place. Weekly pictures did help to a point but they also all started to blur together. I also did daily weigh ins and averaged them out for the week and that's how I compared week to week.

I definitely did use the scale as a tool, I don't know if I was too aggressive with food but I was happy I don't think 2lbs lean mass to 1lb fat is a bad ratio and at the end of the cycle I was still only eating 500 cals above maintenance. I also ate 95% clean all cycle. My 5% just a bowl (4-6 servings) of sugary cereal after each training session. I did utilize like 1 cheat meal a week for a few weeks of the cycle but I didn't like the unpredictability of it so mainly saved those for occasional dates with the wife, Thanksgiving and Christmas.
 
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