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Ok so its been roughly 2 weeks since i started eating in the 3k range. I've also added in another day of lifting in that time frame, so I have 3 KB workouts a week now.

I have put on 2lbs since starting this, my wt was 254 on friday morning. I would assume that this is because of the sudden influx of cals, and it should even out in the next week or so. If anyone has any thoughts on this please let me know.

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Just keep with it one more week and then take out 300 cals if nothing moves in the right direction.

Thats kinda the way I was going to go with it thanks Dave.

do you think it could be a possiblity you have gained that in muscle?

Have you done any cheat days ?

What range were you at prior to 3k? I appologize if you already stated it. But if you're moving from a keto to a well balanced plan w/ the added carbs, then it would make a lot of sense that you gained some initial weight on the scale. I forgot the exact number, but it's something like for every gram of carbs holds 3 grams of water.. Or whatever, you get the point lol. So you could just be pulling in some extra water with the carbs since moving from the keto. Also, if your body got used to the low cals you were eating, then you increase for a few weeks, you could also have gained a little muscle as well. So definately not anything to worry about.

I would stick with 3k for another week, then try dropping 300 cals on nontraining days and see where that takes you.. Personally, my favorite way to approach this is to drop nontraining cals first, then training days as a last resort lol. That way performance is maintained, and the low nontraining cals will get burned up with your cardio.. To me, it's all about performance.

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Monsta, I dont think so, 2lbs is a lot of muscle

Talo, yes, i do cheat on saturdays and sundays. Its odd though because my "cheat" days often end up having less total cals then regular days, but i allow myself to eat foods I normally wouldn't eat.

Dan, I was around 2200 - 2500 cals a day, but it was for almost 3 months. I was doing a modified keto type diet, so I was expecting some wt gain in the first few weeks. I'll keep your advice in mind about training and non-training days as well, as it seems like a no brainer.

Thanks everyone for all your help.