need some help, please

Hello all, 

I am new to this site and have come because I desperately need some help with my diet. 

Two years ago I started Weight Watchers as an already active, 158 pound, muscle-y, fit, 5 foot 6, size 10 girl. I easily dropped 20 pounds in about 5 months.  I stuck with the plan and stayed at a whittled 138 pounds for about 4 months. Part of what keeps me so fit is capoeira, a brazilian martial art. 

I moved to England for my job in September and no longer had my capoeira class.  I continued to work out at least 5 days a week at the gym (strength, interval and cardio) and logged all my food, counting weight watcher points.  In January I found capoeira again and resumed training.  The pounds, however, continued to creep back on.  

Over the past year and a half, it seems that no matter what I do I keep gaining weight. I am diligent about counting points and calories, I have tried different macronutrient ratios, I keep adding exercise and weight training but nothing seems to work. 

I am back at 157 pounds but I have more muscle tone than I did 2 years ago. I am still doing weight watchers but it's not helping.  I have been consuming a bit more calories under the recomendation of my trainer (1600 to 1900 a day before exercise, roughly)  I work out 7 days a week for between 1 and 3 hours a day. I do strength training sessions (1 hour) 4 times, cardio 3 or 4 times, capoeira 2 or 3 times, and I dance. 

Many people have told me I'm not eating enough calories to sustain this activity, yet I keep gaining, and when I up my calories I continue to gain. 

Please, any suggestions will be much appreciated.  I am very upset and frustrated and want to get control of my weight back.

Thank you!

I'm not an expert. In fact, I am new here as well.  But there was a time when my work out schedule was a diverse and as intense as yours.  I worked out at the gym 7 days a week, rode my bike 20 miles a day and rode about 15 horses at the race track daily.  I had no life!!! I lifted heavy and bulked up and wanted to cut up.

I had to do with it with diet.  If you are gaining weight - I can only guess that it is in what you eat.  Are you eating the same thing over and over and developing a sort of allergy to it?  Are you eating junk to fill the points instead of balance?  what is the protein ratio to carbs and what kind of carbs are you eating?  That is where the food grade system on this site becomes so helpful!!!

also when was the last time you shocked your system??? A junk food binge and then back on track has helped me in the past!!!

thanks for your reply! 

It is possible that my body is getting used to my diet, which is incredibly "clean".  I stay away from most processed foods and all refined sugars and white grains.   Here's some of what I eat:

Breakfast:

usually one egg plus one white with spinach or mushrooms, cooked in minimal oil, plus either 2oz smoked salmon or 1 oz cheese and a fruit.  when I train in the morning I'll also have a bit of steel cut oatmeal. 

Lunch: A large salad with spinach or romaine lettuce, tomato, broccoli, peppers, a teaspoon of olive oil, vinegar, mushrooms, and a protein such as grilled chicken or turkey, a small can of tuna in water with kidney beans, or salmon.

Snacks options: apple, cottage cheese (1%), a protein shake (under 200 cal), 1 Tbsp peanut butter and celery, 2Tbsp hummus and veggies or a pure protein bar (190cal, 20g protein, no sugar)

dinner: A lean protein and vegetables with a large salad.  If this meal is post work otu i'll add a grain, such as brown rice, whole wheat pasta, or quinoa.

I often get very hungry in the afternoon so I'll eat more than one snack.  When I train heavily in the evenings I'll have a protein shake or plain, fat free yogurt after. If I work out in the morning I will usually have a slice of whole grain bread with lunch. Due to my schedule (I'm a teacher) I don't get a snack in the morning every day. I eat breakfast around 6:30, lunch at 11, snack at 2 and then dinner and evening snacks vary depending on my work out(s). 

I certainly don't eat junk and don't want to. 

The ratios I initially tried were 40% carb, 30 protein, 30 fat.  I've currently upped the protein and lowered the carbs, don't know what it is percentage wise at the moment, I'm following something I read on precision nutrition and doing 150g protein, 135g carb, and 65g fat.  I don't hit these numbers every day, usually one of the three is a bit low but not the same consistently. 

I gotta tell you I am stumped.  It doesn't sound like you are eating anything that would cause you to gain weight.  Another thread had a great suggestion - that is forget the scale and pull out the measuring tape.  Measure the vitals and then check again in a couple of weeks for change.  You can also get your % fat measured and go by that.  There gets to be a point when the body wants to conserve and save for what the body knows is coming a high demand for energy.  I know you don't want to - but maybe one night blow it with a pizza and ice cream and perhaps that will shock your body to the next level. Again, I am not a nutritionist or anyone knowledgeable except I have been where you are.   I am looking forward to being there again!!! Good luck and please let me know how things turn out for you.

I'd suggest going to see your doctor. 

U may have a thyroid condition?  sounds like it could be off and  def worth checking it esp if u are eating clean and excerising... u should be maintaining and not gaining... its simple blood test.

other option is to really watch your portions... sometimes mine creep up and i have to get back to measuring cups :)

I actually did have my thyroid tested just recently and its fine! I had elevated liver activity though, no idea what that means, I need to go back for a second test.  

Thanks for the tip on the portions, I'll keep it in mind. 

I would assess any medications that you are taking as well.  I started taking an antidepressant and was gaining an average of 3lbs per month despite a very strict diet.  Birth control pills and "the shot" have been known to add pounds as well.  I've found this weight extremely stubborn--I gained particularly in my chest and lower tummy and even when I lose elsewhere, these gains stick...  Best of luck!!!

I might offer three suggestions.

1. Try decreasing protein a bit and increasing carbs, aiming for 50-30-20 or 50-25-25, just to see what happens and see if your body want to burn more carbs.

2. Have you read about set points?  There is a theory that our bodies have a set point that they 'like' to be at as far as weight, and once you are over or under that, your body will actually try to get back to it.  It's possible your setpoint is around 157. 

3. Cut back on the exercising a bit?  Similar to shaking up your diet, shaking up your workout can sometimes jump start you.  Is it possible you are working out TOO much?

Lastly, someone like you (I don't mean that how it sounds like) may want to read Tony Venutos Burn the fat, feed the muscle.  It's an Ebook and has a money back guarentee if you don't like it, but it has some really great info about what is happening to you right now, and given your diet and exercise schedule it might help you tweak things just a bit to rev up your fat burning/muscle building.

Good luck!