Lifting, weight loss, and deficits.

cerise_noir

I just started SL5x5.

Is a 500 cal deficit too much now or should that be okay? I'm hoping to decrease my fat % as it is pretty high.

psuLemon

Its good.

cerise_noir

Awesome. Thanks! I wasn't sure if I was doing that correctly.

Justme_1

cerise_noir wrote: »

I just started SL5x5.

Is a 500 cal deficit too much now or should that be okay? I'm hoping to decrease my fat % as it is pretty high.

What is SL5x5?

giantrobot_powerlifting

Djlapri67 wrote: »

cerise_noir wrote: »

I just started SL5x5.

Is a 500 cal deficit too much now or should that be okay? I'm hoping to decrease my fat % as it is pretty high.

What is SL5x5?

"
Stronglifts 5×5 is the simplest, most effective workout to get stronger, build muscle and burn fat. Thousands of people have used the StrongLifts 5×5 workout to change their bodies and lives. The program is easy to follow and only takes three workouts a week of about 45 minutes. Stronglifts 5×5 uses five free weight compound exercises: the Squat, Bench Press, Deadlift, Overhead Press and Barbell Row. You do three of these exercises each workout, three times a week, for about 45 minutes per workout. You Squat every workout, three times a week. 5×5 stands for five sets of five reps. These are the sets and reps you do on every exercise except Deadlifts. Deadlift is only one set of five reps (1×5) because doing more would beat you up. Plus, Squatting three times a week will get you stronger at Deadlifts since it works similar muscles."

Read more: http://stronglifts.com/5x5/

xvolution

As long as you don't go below your goal weight BMR [the amount of energy your body uses just to run a day, no exercise] it should be fine.

jemhh

Pay attention to how you feel. If you start to lack energy, etc. you may want to up calories. Depending on how much excess fat you have, 500 could be too much or ok.

sunnybeaches105

jemhh wrote: »

Pay attention to how you feel. If you start to lack energy, etc. you may want to up calories. Depending on how much excess fat you have, 500 could be too much or ok.

I'd up carb intake before calories at only a 500 calorie deficit. That said, 500 calories may still be too much for a small female.

cerise_noir

Thank you, everyone. Great advice!

jemhh wrote: »

Pay attention to how you feel. If you start to lack energy, etc. you may want to up calories. Depending on how much excess fat you have, 500 could be too much or ok.

@jemhh I have around 50lbs to lose and approx 40% bf (tested with calipers, many not to accurate) to cut.

sunnybeaches105 wrote: »

jemhh wrote: »

Pay attention to how you feel. If you start to lack energy, etc. you may want to up calories. Depending on how much excess fat you have, 500 could be too much or ok.

I'd up carb intake before calories at only a 500 calorie deficit. That said, 500 calories may still be too much for a small female.

@sunnybeaches105 I am 5'3" @ 170lbs 34 years. Original GW 120lbs. My carb intake is around 150g. I don't do cardio (apart from the bike commute to work at a different location 2x weekly) or a couple of walks, so my TDEE is 1900.

sunnybeaches105

cerise_noir wrote: »

Thank you, everyone. Great advice!

jemhh wrote: »

Pay attention to how you feel. If you start to lack energy, etc. you may want to up calories. Depending on how much excess fat you have, 500 could be too much or ok.

@jemhh I have around 50lbs to lose and approx 40% bf (tested with calipers, many not to accurate) to cut.

sunnybeaches105 wrote: »

jemhh wrote: »

Pay attention to how you feel. If you start to lack energy, etc. you may want to up calories. Depending on how much excess fat you have, 500 could be too much or ok.

I'd up carb intake before calories at only a 500 calorie deficit. That said, 500 calories may still be too much for a small female.

@sunnybeaches105 I am 5'3" @ 170lbs 34 years. Original GW 120lbs. My carb intake is around 150g. I don't do cardio (apart from the bike commute to work at a different location 2x weekly) or a couple of walks, so my TDEE is 1900.

A 500 calorie deficit should be just fine and that carb intake is plenty if it doesn't crowd out protein and fats.

jemhh

cerise_noir wrote: »

Thank you, everyone. Great advice!

jemhh wrote: »

Pay attention to how you feel. If you start to lack energy, etc. you may want to up calories. Depending on how much excess fat you have, 500 could be too much or ok.

@jemhh I have around 50lbs to lose and approx 40% bf (tested with calipers, many not to accurate) to cut.

Pay attention to how you feel as time goes on. 500 is a 26% deficit if your TDEE is really 1900. That's a big deficit. I'd stick w/20% or less but experiment and see how it goes. Happy lifting!

cerise_noir

jemhh wrote: »

cerise_noir wrote: »

Thank you, everyone. Great advice!

jemhh wrote: »

Pay attention to how you feel. If you start to lack energy, etc. you may want to up calories. Depending on how much excess fat you have, 500 could be too much or ok.

@jemhh I have around 50lbs to lose and approx 40% bf (tested with calipers, many not to accurate) to cut.

Pay attention to how you feel as time goes on. 500 is a 26% deficit if your TDEE is really 1900. That's a big deficit. I'd stick w/20% or less but experiment and see how it goes. Happy lifting!

My TDEE is 1900 according to fitbit and I do actually maintain there, but I will try -20% and see how it goes. I've already lost 90lbs, so it's a good time to slow it down. Thanks.

sunnybeaches105

I think

jemhh wrote: »

cerise_noir wrote: »

Thank you, everyone. Great advice!

jemhh wrote: »

Pay attention to how you feel. If you start to lack energy, etc. you may want to up calories. Depending on how much excess fat you have, 500 could be too much or ok.

@jemhh I have around 50lbs to lose and approx 40% bf (tested with calipers, many not to accurate) to cut.

Pay attention to how you feel as time goes on. 500 is a 26% deficit if your TDEE is really 1900. That's a big deficit. I'd stick w/20% or less but experiment and see how it goes. Happy lifting!

Actually, this may be a good approach. I misread your activity level and was thinking your TDEE may be higher than 1900 based on your bike commuting, but if that's the case then you don't want to go to 1400. Definitely play with your intake but don't change it more than once every few weeks because it takes a while to see an accurate trend line for your weight loss.

ETA: based on a 90 pound loss yes, it may even be time to go to maintenance for a month or two as a diet break.

cerise_noir

sunnybeaches105 wrote: »

I think

jemhh wrote: »

cerise_noir wrote: »

Thank you, everyone. Great advice!

jemhh wrote: »

Pay attention to how you feel. If you start to lack energy, etc. you may want to up calories. Depending on how much excess fat you have, 500 could be too much or ok.

@jemhh I have around 50lbs to lose and approx 40% bf (tested with calipers, many not to accurate) to cut.

Pay attention to how you feel as time goes on. 500 is a 26% deficit if your TDEE is really 1900. That's a big deficit. I'd stick w/20% or less but experiment and see how it goes. Happy lifting!

Actually, this may be a good approach. I misread your activity level and was thinking your TDEE may be higher than 1900 based on your bike commuting, but if that's the case then you don't want to go to 1400. Definitely play with your intake but don't change it more than once every few weeks because it takes a while to see an accurate trend line for your weight loss.

ETA: based on a 90 pound loss yes, it may even be time to go to maintenance for a month or two as a diet break.

Thanks! I am enjoying it.

The bike commute is a total of 50 mins 2x weekly, and I don't always go there. I do eat 300 cal more on my biking days. I also just came out of maintaining for around 2-3 months as I really needed the break due to stress. I just have a really high body fat percentage (I do not carry my weight well at all since I have a small frame) and really need to go down in weight. It took me 2 years to lose 90lbs.