Finding a balance between caloric deficit and fueling workouts

hamptontom

I've been reading the forums pretty voraciously since starting this journey, and it seems like - as with almost any worthwhile pursuit - the more I learn, the more there is that I don't know.

I'm just moving into strength training from doing almost exclusively cardio - my focus up to this point has been weight loss, and I'm 42 pounds in. Having read so much of the opinion and linked information regarding strength training as it relates to weight loss and building muscle to replace fat, I feel like I'm at something of a crossroads.

According to IIFYM, my BMR is 1941, and the TDEE given to support my current level of activity is 2746.

I've got my MFP daily limit set at 1700 right now, and it's been working for me - I hit a plateau of sorts the past couple of weeks, but this morning when I checked in, I'd dropped almost two pounds, and am at my lowest weight since beginning this regimen, after seesawing between 239 and 241 for a while there.

I've taken up circuit training and some rudimentary dumbbell sets since joining the gym a couple of weeks ago, and I can feel a difference already - but I've been rather conservative in ramping up my weights on the circuit, electing to be careful not to overdo it.

Finally, my point: I've seen other MFP'ers brought to task for not eating enough calories when training, with the conventional wisdom being that you MUST take in a certain amount of calories in order for your workout to be effective - now, I've been eating roughly 1500-1600 calories and not eating back any exercise calories for a while now. But based on what I'm reading and hearing, I'm not going to have a great deal of success with strength training at those levels...

Sooooo...is there a happy medium? For those of you who are working within dual goals, how do you manage your caloric intake to work towards both losing weight AND beginning to build muscle?

jemhh

Let's start by saying that gaining muscle and gaining strength are not the same thing. You can do one without the other. It is also easier/more common to gain strength than muscle while eating in a deficit.

I don't eat less than TDEE-20% when cutting. I also eat at maintenance once a week and take week long maintenance breaks every 2-3 months.

hamptontom

jemhh wrote: »

Let's start by saying that gaining muscle and gaining strength are not the same thing. You can do one without the other. It is also easier/more common to gain strength than muscle while eating in a deficit.

I don't eat less than TDEE-20% when cutting. I also eat at maintenance once a week and take week long maintenance breaks every 2-3 months.

My TDEE number seems high, to me...I may re-evaluate at some point, to see if I might've misjudged...but I hear you, regarding strength vs. muscle.

My priorities, in order are:

1. Weight Loss
2. Increase Strength
3. Build Muscle


I respect everybody's priorities, and that might change down the road - but that's where I'm at for now.

jemhh

hamptontom wrote: »

jemhh wrote: »

Let's start by saying that gaining muscle and gaining strength are not the same thing. You can do one without the other. It is also easier/more common to gain strength than muscle while eating in a deficit.

I don't eat less than TDEE-20% when cutting. I also eat at maintenance once a week and take week long maintenance breaks every 2-3 months.

My TDEE number seems high, to me...I may re-evaluate at some point, to see if I might've misjudged...but I hear you, regarding strength vs. muscle.

My priorities, in order are:

1. Weight Loss
2. Increase Strength
3. Build Muscle


I respect everybody's priorities, and that might change down the road - but that's where I'm at for now.

For now, my priorities are the same. I am currently cutting after a long maintenance break. At Thanksgiving I will stop trying to lose.

Your TDEE doesn't seem too high to me. At your current weight and activity level plus the fact you're a male, I can believe it.

kami3006

For weight loss and gaining strength eat at a deficit and do a progressive lifting program to preserve muscle. If you're new to lifting you may gain a little muscle known as noob gains. But you can gain a lot of strength.
Once you're near your ideal bf % then either start recomp or run a bulk to build muscle.

hamptontom

well, I'll tell ya what I did today - and maybe it's a fluke, but I'm open to input and analysis.

I've been eating between 1400 and 1700 calories, not eating back exercise calories, for a little while now - and I've had some success losing pounds that way...but right about the time I joined the gym, it seems like I hit a wall. I spent almost two weeks bouncing in between 239 and 241 (i know i covered this earlier...sorry), but woke up this morning at an even 237.

so i thought this would be a good time to experiment a little bit - since it seemed like the 240's finally might be in my rear view mirror - today i ate almost 2000 calories during breakfast and lunch, and then skipped dinner...and hit the gym tonight.

whether it was a result of my heightened caloric intake or not, my workout tonight definitely seemed significantly more energetic than some of my previous workouts have - i actually added weight to 11 of the 14 circuit machines, and skipped a notch on the leg press, going from 210 to 250 and I could've probably done another set of ten.

I don't want to get carried away or overdo it, so I'm not gonna go nuts - but it's certainly proof in my eyes that there's merit to what you guys are preaching.

KittensMaster

Fat is fuel

No matter where it comes from.

You can work hard and exercise and burn a little fat

You can later that day eat some extra protein and rest and your body will rebuild the muscle you broke down while lifting

You will over time lose a little fat and gain a little muscle that way. It is slow.

What I have been doing for a couple years adding 20 lbs of muscle and losing about 150 lbs of body fat for a net 140 pound loss. The exactness of the body composition is only as accurate as my Taylor body composition scale. But averages over time are consistent.

A correct calorie diet of the nutrients you need, combined with a targets exercise program will work over time

You just add commitment to stick with it

It happens.

On your day. I also eat to fuel workouts. IMO you went in fueled up to hit it hard. Not all days will feel like strong days, but you had one and made the most of it.

Good job!

Remember your muscles grow most when you get good sleep and recovery time too.