Calorie deficit or not while lifting heavy

So I'm 294lbs female 5'5". I've been doing 21 day fix for 2 months and eating at a deficit for 16 days now and lost inches but no lbs. I've seen a great leap in my strength but I'm ready to start stronglifts 5x5. Mfp has me at 1800 calories a day for a 2lb loss a week My ? Is is 1800 calories enough while lifting heavy should I eat more or maybe less to see a loss? Definitely don't want to starve myself lol

Replies

  • vespiquenn
    vespiquenn Posts: 1,455 Member
    edited August 2016
    When all is said and done, weight lifting does not burn a ton of calories. A lot of lifters around here just count it into our daily activity. For example, I'm 5'9, 152lbs, and only burn estimate of 100-200cals per hour weight lifting. So nothing really up there. And because there's no way to truly measure calorie burn from weight lifting due to rest times, exertion, etc, it can be inaccurate to add back.

    You are still trying to lose, so you still want to run a deficit. Weight lifting right now would be to preserve your muscle.

    If you notice yourself getting fatigued, then start adding 50-100 calories and note if it changes your rate of loss. But I wouldn't intentionally eat more when your main goal is weight loss at this point.

    Eta: also, don't be alarmed if your weight increases for a few weeks after. Weight lifting causes a lot of water retention, especially in newbies.
  • Mom2ATM
    Mom2ATM Posts: 147 Member
    vespiquenn wrote: »
    When all is said and done, weight lifting does not burn a ton of calories. A lot of lifters around here just count it into our daily activity. For example, I'm 5'9, 152lbs, and only burn estimate of 100-200cals per hour weight lifting. So nothing really up there. And because there's no way to truly measure calorie burn from weight lifting due to rest times, exertion, etc, it can be inaccurate to add back.

    You are still trying to lose, so you still want to run a deficit. Weight lifting right now would be to preserve your muscle.

    If you notice yourself getting fatigued, then start adding 50-100 calories and note if it changes your rate of loss. But I wouldn't intentionally eat more when your main goal is weight loss at this point.

    Thanks that's pretty much what my uncle who lifts told me just wanted to make sure lol. So in the end the deficit will help get rid of the fat but by lifting I'll have pretty muscles under it :)
  • ponycyndi
    ponycyndi Posts: 858 Member
    At your weight, I'd stick with the deficit. When you are at goal, then you can lift and eat in a surplus to gain muscle.
  • PAV8888
    PAV8888 Posts: 13,161 Member
    Sounds well thought out for right now.

    If you notice losing faster on average than 2lbs a week you may want to add a couple of calories to make things easier on you.

    Really this is a marathon not a sprint.

    You won't be done in a year or two years or even three... so sticking to it while heading in the right direction is THE most important consideration; much more so than "speed" of loss.