Plan to lose body fat but maintain strength?

adammo2121

Hi all,

Not sure if this is counter-intuitive, but I feel like I am in good shape in my shoulders/chest/legs but lack in arms. I have also been struggling with belly fat and feel that I am 30lbs over weight in that area. I have tried diets in the past but have found that if I forgo the weight lifting that I end up losing my strength.

From what I have read if I want to gain muscle in my arms then I would need to eat at a surplus, but if I wanted to lose the belly fat then I would need to be at a deficit. Is it possible to have both?

What I am looking for is a little guidance on how to achieve my goals. I have been doing T25 lately but am finding that it is hurting my legs quite a bit (I assume impact on floor with the jumping and such), and am curious if doing more HIIT would help.

Any help or suggestions are appreciated. Thanks!

jemhh

Your best bet is to focus on losing fat while retaining and/or increasing strength for now. Eat at a moderate deficit (1 lb a week is reasonable at your size) and lift weights while eating a sufficient amount of protein. .8 grams per pound of bodyweight is a good goal. Once you are at your goal, focus on building muscle (eat at maintenance or above.)

Venus_Red

Losing fat doesn't mean losing strength. Not sure how you are equating the two?

cwolfman13

why would you forgo weight lifting while you're dieting?

dhimaan

I am cutting and lifts are going up. Losing fat doesn't mean you will lose strength. What makes you lose strength is not lifting with intensity, commitment and an improper diet.

jeffpettis

As the others have said you can maintain, and even gain strength while in a deficit, and you absolutely should try to maintain muscle in a deficit. You can get stronger without your muscles actually getting bigger, to a point. It seems like maybe you are thinking your muscles have to grow to get stronger.

arb037

jemhh wrote: »

Your best bet is to focus on losing fat while retaining and/or increasing strength for now. Eat at a moderate deficit (1 lb a week is reasonable at your size) and lift weights while eating a sufficient amount of protein. .8 grams per pound of bodyweight is a good goal. Once you are at your goal, focus on building muscle (eat at maintenance or above.)

Agree with everything except .8-1g per LBM. No need to feed fat mass. Other than that spot on IMO

daniwilford

arb037 wrote: »

jemhh wrote: »

Your best bet is to focus on losing fat while retaining and/or increasing strength for now. Eat at a moderate deficit (1 lb a week is reasonable at your size) and lift weights while eating a sufficient amount of protein. .8 grams per pound of bodyweight is a good goal. Once you are at your goal, focus on building muscle (eat at maintenance or above.)

Agree with everything except .8-1g per LBM. No need to feed fat mass. Other than that spot on IMO

To clarify these comments OP, eating .8-1 grams of protein for each pound of lean body mass, combined with continued strength training, including lifting weights, will help you maintain your muscle and loss mostly fat, when eating at a deficit, until you reach your goal weight.

Liftng4Lis

Lift weights, sooner than later, as it helps maintain muscle mass while you're losing.