I workout hard at the gym but I gained weight. Help?

[Anonymous]

I'm 19, 5'4 and 175 lbs. I started working out everyday about a month ago but I used to exercise like 2-3x a week prior: I regularly Burn about 740-840 calories a day and 1200 calories on a good day doing elliptical with an inclination level of 20 and a resistance level of 10. I take one scoop of whey protein after each workout and I workout almost everyday. These past few days I've been doing more weights and strength training. I've been eating silly because it's my bday. Last week I did a weigh in and I was about 164 lbs. this week I'm 175. Is it inflammation/water retention or can I really gain that much weight? Also, if anyone knows any good diet/workout regimen for someone who wants to get a tiny waist but also build their butt, can you let me in on the secret? Thank you!

[Jaden69]

There's no such thing as spot weight loss. If you wanna lose weight you'll lose it everywhere. You can however build muscle and lose fat over time, it'll look better.

Anyways protein shakes are supplements, meaning they need to be taken with some real food in order to even be effective.

Did you drink a lot of beer or liquor during the time you went to 175? Also check your weight in the morning rather than at night. Morning weight - 2lbs, is usually your rest weight.

You don't need to workout everyday maybe like 4-5 times a week. You're definitely on the heavier end being 5'4. If you want to lose weight you can afford to be binge eating, even on your birthday.

I'm gunna set you up with a general diet which will help you losing weight, while following the same workout regime

Morning
1 egg
100g oatmeal

Post workout
Rice 80-100g
Chicken breast/fish 150g
Protein shake

Snack:
I'll recommend like 2 whole grain bread here, those 12 grain ones with some peanut butter on both
Also get some fruits here. Something like oranges/apples/strawberries/bananas

Dinner
50-100g Sweet potato
50g of Green/red/orange peppers
Any lean protein ranging 50-100g

When I say "g", that means grams. So if you're serious about losing weight, you should probably invest in a food scale, it's like 10 bucks.

[akadatank44]

How much weight do you wanna loose? Have you been doing measurements? What kind of diet are you on? Loosing weight is 80%diet and 20% working out. You sound like yoir doing too much for your body. It will hold on to anything then. Are you sleeping good at night? Also calories out and calories in is NOT the sane thing. Just cuz you work out and burn 1200 calories doesn't give you the chance to go buy a half a dozen of doughnuts and eat them. There should be little reward to none.

[jesshkah]

Don't just go off weight. Muscle is heavier than fat, so you might actually be slimmer but weight more because your body composition has changed. I can also fluctuate up to 5 pounds daily so it's really not that bad in my opinion. You seem to be doing pretty well with your workout and you sound careful about what you eat so don't worry about the scale so much. Waist size is hard to train because some of it is just based on body shape and genetics. Butt, squats, lunges, step ups, kick backs

[Zanecyber]

It could be a combination of muscle and water weight,