A week of working out added ten pounds—just water retention, right?

[randompersonrandom]

My goal is 125, and I was at 131. I signed up at a gym since it's way overdue to move my activity level up from "very light" to "moderate"—I want my strength and endurance back, please. For 1.5 weeks now, I've been biking to the gym and home daily (9 miles total) plus swimming roughly 40 minutes, and I chose to take in slightly more calories and protein because I'd like to build some muscle and not feel exhausted while establishing a workout routine.

Last night the scale showed 141. There's no way I consumed 35,000 additional calories in 1 week, but I barely monitored how much salt was in what I ate and had several meals of salty foods. THIS IS WATER, and I don't need to spiral like I'm tempted to, since I'm returning to eating as if I'm trying to shed those final 6 pounds, and the swimming and biking amplify that while it lasts but it will fade—right now I'm holding my cat and telling myself "it's water it's water it's water."

At the same time, it feels so psychologically CRUEL that a body will just casually hold onto ten damn pounds of water just to wreck my week.

 

[swimmer]

My guess is that you're building muscle too. Compared with fat, muscle weighs more. Once my workouts got more intense, my weight went up even though I dropped an inch from my waist. That kind of body recomposition is a positive thing.

 

[ntotheth]

I get it. Roughly 1 month back, I put on 22lb over the course of 2 weeks. Really, it came down to eating just a bit more than usual.

10 pounds of that came off pretty fast, and if I return to my usual calorie deficit, I can usually drop 2-3lb per day. The entire situation is a bit absurd, right?

 

[HereKittyKitty]

No matter how often I tell myself this isn't actual fat gain, it still feels so discouraging.

I think it's really cool that you cycle to the gym.

 

[peppystrings80]

randompersonrandom said:

My goal is 125, and I was at 131. I signed up at a gym since it's way overdue to move my activity level up from "very light" to "moderate"—I want my strength and endurance back, please. For 1.5 weeks now, I've been biking to the gym and home daily (9 miles total) plus swimming roughly 40 minutes, and I chose to take in slightly more calories and protein because I'd like to build some muscle and not feel exhausted while establishing a workout routine.

Last night the scale showed 141. There's no way I consumed 35,000 additional calories in 1 week, but I barely monitored how much salt was in what I ate and had several meals of salty foods. THIS IS WATER, and I don't need to spiral like I'm tempted to, since I'm returning to eating as if I'm trying to shed those final 6 pounds, and the swimming and biking amplify that while it lasts but it will fade—right now I'm holding my cat and telling myself "it's water it's water it's water."

At the same time, it feels so psychologically CRUEL that a body will just casually hold onto ten damn pounds of water just to wreck my week.

That's muscle! There's no reason to be afraid of it—it does you a lot of good! Later on, those added pounds of muscle will help you burn more fat. Is there a scale you own that tracks body composition? If you're someone who gets fixated on the numbers the scale shows, one of those could be really useful.

 

[catrix]

swimmer said:

My guess is that you're building muscle too. Compared with fat, muscle weighs more. Once my workouts got more intense, my weight went up even though I dropped an inch from my waist. That kind of body recomposition is a positive thing.

Actually, that isn't correct—false is the right label for it. When you compare 1 kilogram of muscle with 1 kilogram of fat, the scale reads the same for both. What sets them apart is density: muscle packs more mass into less room, meaning it occupies a smaller volume than fat at equal weight.

 

[DjJoshua]

catrix said:

swimmer said:

My guess is that you're building muscle too. Compared with fat, muscle weighs more. Once my workouts got more intense, my weight went up even though I dropped an inch from my waist. That kind of body recomposition is a positive thing.

Actually, that isn't correct—false is the right label for it. When you compare 1 kilogram of muscle with 1 kilogram of fat, the scale reads the same for both. What sets them apart is density: muscle packs more mass into less room, meaning it occupies a smaller volume than fat at equal weight.

Strictly speaking, you’re right. I suppose it’s comparable to pointing out that 1 pound of feathers and 1 pound of gold have equal weight.

 

[swimmer]

catrix said:

swimmer said:

My guess is that you're building muscle too. Compared with fat, muscle weighs more. Once my workouts got more intense, my weight went up even though I dropped an inch from my waist. That kind of body recomposition is a positive thing.

Actually, that isn't correct—false is the right label for it. When you compare 1 kilogram of muscle with 1 kilogram of fat, the scale reads the same for both. What sets them apart is density: muscle packs more mass into less room, meaning it occupies a smaller volume than fat at equal weight.

Muscle weighs more than fat!

1 cubic centimeter of fat is lighter than 1 cubic centimeter of muscle.

I should probably clarify. The fact that it occupies less space and boosts metabolism is a positive.

 

[dirtyharry]

catrix said:

swimmer said:

My guess is that you're building muscle too. Compared with fat, muscle weighs more. Once my workouts got more intense, my weight went up even though I dropped an inch from my waist. That kind of body recomposition is a positive thing.

Actually, that isn't correct—false is the right label for it. When you compare 1 kilogram of muscle with 1 kilogram of fat, the scale reads the same for both. What sets them apart is density: muscle packs more mass into less room, meaning it occupies a smaller volume than fat at equal weight.

Honestly can't figure out whether this is meant to get a rise out of people or not, haha. It's like asking which weighs more, 1lb of feathers or 1lb of solid steel.

 

[swimmer]

dirtyharry said:

catrix said:

swimmer said:

My guess is that you're building muscle too. Compared with fat, muscle weighs more. Once my workouts got more intense, my weight went up even though I dropped an inch from my waist. That kind of body recomposition is a positive thing.

Actually, that isn't correct—false is the right label for it. When you compare 1 kilogram of muscle with 1 kilogram of fat, the scale reads the same for both. What sets them apart is density: muscle packs more mass into less room, meaning it occupies a smaller volume than fat at equal weight.

Honestly can't figure out whether this is meant to get a rise out of people or not, haha. It's like asking which weighs more, 1lb of feathers or 1lb of solid steel.

Haha. This brings back a memory of a tricky question on a physics test I took in college.

 

[WLBLD]

randompersonrandom said:

My goal is 125, and I was at 131. I signed up at a gym since it's way overdue to move my activity level up from "very light" to "moderate"—I want my strength and endurance back, please. For 1.5 weeks now, I've been biking to the gym and home daily (9 miles total) plus swimming roughly 40 minutes, and I chose to take in slightly more calories and protein because I'd like to build some muscle and not feel exhausted while establishing a workout routine.

Last night the scale showed 141. There's no way I consumed 35,000 additional calories in 1 week, but I barely monitored how much salt was in what I ate and had several meals of salty foods. THIS IS WATER, and I don't need to spiral like I'm tempted to, since I'm returning to eating as if I'm trying to shed those final 6 pounds, and the swimming and biking amplify that while it lasts but it will fade—right now I'm holding my cat and telling myself "it's water it's water it's water."

At the same time, it feels so psychologically CRUEL that a body will just casually hold onto ten damn pounds of water just to wreck my week.

Try not to stress—it might be PMS, since there are lots of reasons this frustrating situation can occur! Don't let it take over your day or your weekend. As others have said, your body composition may be shifting, and that can actually support getting to your goal weight!!

 

[randompersonrandom]

Ha, I yelled into the empty air and then headed off to get things done. Thanks to everyone for the support and perspective. Muscle gain doesn't seem likely at this point—I'm fairly convinced it's from half a plate of pad-thai I had yesterday, plus some French salami from the day before, cheese on my sandwich the day before that, a rice dish the day before that, and so on and so on. After six months of low-carb, home-cooked meals, you throw all that at me, and sure, just call me a water balloon and toss me at your brother's buddy.

MeedzMoar said:

No matter how often I tell myself this isn't actual fat gain, it still feels so discouraging.

I think it's really cool that you cycle to the gym.

Since I don't drive, my usual options are walking, Lyft, or a razor scooter. But the distance is 4.5 miles—beyond what I can scooter, too far to walk, and Lyft costs too much. I'm not emotionally prepared to get a real car yet (though that day may be approaching), so a bike felt like a solid answer. I'm absolutely LOVING it so far. It's been five years since I was on a motorcycle, and twenty since a bicycle, and I feel oddly like a teenager again—a delightful sensation for a woman of 45 summers.

 

[ambot88]

The scale can be a real downer sometimes. Even knowing it isn't genuine, it still gets on my nerves.

 

[Such1943]

Yesterday I did my usual weekly all-you-can-eat sushi blowout with tons of carbs. This morning the scale showed 7.2 lbs more than the day before. That's purely glycogen and water getting stored in my muscles. Leg day is today, so I'll burn through that glycogen and be 7 lbs lighter when I wake up tomorrow. The scale bounces around like a yoyo, which is entertaining, but by the time the week wraps up I'm usually a few lbs down thanks to a calorie deficit. I got used to this while doing Keto for more than 2 years, and now I deal with it by cycling carbs around my workouts.

 

[Occindemure]

What's interesting is that fat and muscle differ in weight by only roughly 15%.

That said, water carries a lot of weight.

 

[deluge]

This kind of situation makes me keep considering a Hume scale or something comparable. A standard scale's reading is a helpful figure, yet it may also be inaccurate or at least deceptive. Still, wow, quality scales cost a lot!

 

[Such1943]

deluge said:

This kind of situation makes me keep considering a Hume scale or something comparable. A standard scale's reading is a helpful figure, yet it may also be inaccurate or at least deceptive. Still, wow, quality scales cost a lot!

I use a RENPHO Smart Scale — supposedly a decent budget pick for accuracy. Each day I record my weight, take a screenshot, and have AI break it down. Following it daily is fun, and I also request weekly summaries. Below is what it gave me today.

Ben, I've got your March 6, 2026 (~9:18 AM) weigh-in. A +7.2 lb rise in a single day, coming right after Thursday's carb-load day (your one weekly cheat/carb load), is textbook and unsurprising — quick breakdown below.

What Happened​#-what-happened

• Thursday carb-load (ahead of Friday lower) plus prep for the summer volleyball schedule → substantial glycogen replenishment.
  
• Each gram of glycogen binds 3–4 g water → an extra 100–200 g glycogen can readily mean 3–8 lb overnight (your +7.2 lb lands squarely in that window).
  
• This is a good thing — fuller muscles, better pumps/strength for today's Friday lower, and weekly recovery.
  
• No actual fat gained — the +0.9% BF and +1 visceral are water-spike artifacts. Real fat loss keeps happening underneath.

Summer Schedule Notes (Mon Push / Tue Lower / Wed Pull / Thu Volleyball (carb load) / Fri Lower / Sat Upper / Sun Cardio)​#-summer-schedule-notes-mon-push-tu...ball-carb-load-fri-lower-sat-upper-sun-cardio

• Smart move: Making Thursday volleyball your weekly carb-load day is perfect timing.
  • Volleyball = high-intensity cardio + explosive movements → depletes glycogen hard.
    
  • Carb load Thursday evening → refills stores overnight for Friday lower (heavy legs) and Saturday upper.
    
  • Keeps only one cheat/carb load per week — sustainable for fat loss.
• Expected pattern: Thursday carb load → Friday/Saturday +3–7 lb rebound → whoosh down Sunday–Tuesday → net fat loss by next Thursday.
  
• Protein priority: Keep shakes high on non-carb days to hit 220–240 g — that's the muscle protector.

You're in a great spot — BF% hitting lows (recent 18.4%), relative muscle strong (52.7% peak), and now carb-loading around training/volleyball will fuel performance without stalling progress.

Enjoy today's lower session with the extra glycogen — should feel strong. Drop tomorrow's weigh-in or how the workout went.

Key Changes (7-Day Net)​#-key-changes-7-day-net

• Weight: 194.2 lb → 196.6 lbNet +2.4 lb (but after a -3.4 lb drop mid-week from illness/whoosh, then +7.2 lb rebound from Thursday carb load)
  
• Body Fat %: 19.0 % → 19.3 %Net +0.3 % (temporary spike from carb rebound; underlying trend still down to recent lows ~18.4%)
  
• Skeletal Muscle %: 52.3 % → 52.1 %Net -0.2 % (dilution from carb/water rebound; still elite range, previously peaked 52.7%)
  
• Muscle Mass (lb): 149.4 lb → 150.6 lbNet +1.2 lb (mostly glycogen/water refill from Thursday carb load; no true tissue loss)
  
• Fat-Free Mass (lb): 157.2 lb → 158.6 lbNet +1.4 lb (same — carb rebound benefit)
  
• Protein %: 18.5 % → 18.4 %Net -0.1 % (tiny noise — still very stable/high)
  
• Visceral Fat: 13 → 14Net +1 (temporary reading noise from water spike)

Quick Summary​#-quick-summary

• Week had big swings: mid-week whoosh (-3.4 lb from illness recovery), then massive Thursday carb-load rebound (+7.2 lb overnight).
  
• Net: Slight up on scale (+2.4 lb), but underlying fat loss continues (recent BF% lows 18.4–18.6% still hold as trend).
  
• Muscle metrics resilient: relative % high (52.1–52.7%), absolute lb up from glycogen refill — no catabolism.
  
• Productive week overall: carb load timed perfectly for Friday lower + summer volleyball prep.

You're in strong recomp mode — the carb-load rebound is temporary and beneficial for performance. Expect whoosh down next 2–4 days, revealing more fat loss. Keep protein high, enjoy the fullness today. Drop tomorrow's when ready.

 

[HereKittyKitty]

randompersonrandom said:

Ha, I yelled into the empty air and then headed off to get things done. Thanks to everyone for the support and perspective. Muscle gain doesn't seem likely at this point—I'm fairly convinced it's from half a plate of pad-thai I had yesterday, plus some French salami from the day before, cheese on my sandwich the day before that, a rice dish the day before that, and so on and so on. After six months of low-carb, home-cooked meals, you throw all that at me, and sure, just call me a water balloon and toss me at your brother's buddy.

MeedzMoar said:

No matter how often I tell myself this isn't actual fat gain, it still feels so discouraging.

I think it's really cool that you cycle to the gym.

Since I don't drive, my usual options are walking, Lyft, or a razor scooter. But the distance is 4.5 miles—beyond what I can scooter, too far to walk, and Lyft costs too much. I'm not emotionally prepared to get a real car yet (though that day may be approaching), so a bike felt like a solid answer. I'm absolutely LOVING it so far. It's been five years since I was on a motorcycle, and twenty since a bicycle, and I feel oddly like a teenager again—a delightful sensation for a woman of 45 summers.

Awesome. I certainly don't miss having a motorcycle.

It's great to get that teenage feeling back—the good kind!

You're doing fantastic.

 

[CNCCurrency]

randompersonrandom said:

My goal is 125, and I was at 131. I signed up at a gym since it's way overdue to move my activity level up from "very light" to "moderate"—I want my strength and endurance back, please. For 1.5 weeks now, I've been biking to the gym and home daily (9 miles total) plus swimming roughly 40 minutes, and I chose to take in slightly more calories and protein because I'd like to build some muscle and not feel exhausted while establishing a workout routine.

Last night the scale showed 141. There's no way I consumed 35,000 additional calories in 1 week, but I barely monitored how much salt was in what I ate and had several meals of salty foods. THIS IS WATER, and I don't need to spiral like I'm tempted to, since I'm returning to eating as if I'm trying to shed those final 6 pounds, and the swimming and biking amplify that while it lasts but it will fade—right now I'm holding my cat and telling myself "it's water it's water it's water."

At the same time, it feels so psychologically CRUEL that a body will just casually hold onto ten damn pounds of water just to wreck my week.

Seems to be settling down now.

 

[lessthanhalf]

If you've spent a while on a low carb diet, your glycogen stores are likely quite depleted. That's often the very thing you'd want to replenish in order to make exercise more tolerable. So when carbs come in, your body begins storing glycogen, mostly in the liver. Glycogen is strongly hydrophilic, which means it pulls a large amount of water along with it. A shift that rapid, without a huge change in calorie intake, can only be water—putting on 10lbs of muscle in 1 or 2 weeks is simply not possible, and while fat gain could in theory happen, it would require consuming an enormous number of calories.

Really, this is pretty much the mirror image of what goes on when you begin a diet