Am I confusing my Body?

yanick356

Hi everyone. I am back on a 1300 cal diet with 50/30/20 macros. I had success a few years ago at 1200/day but long story short, gained 30 lbs since. My goal is to lose fat but at least maintain muscle if not gain. I jog/walk almost everyday, and lift 5 days/week, mostly heavy, not going over 10 reps. I lost 5 lbs so far , having started 30 days ago, which seems a bit slow.

I know its an age old debate, but am I confusing my body by lifting heavy and doing cardio? Can muscle and fat only be gained or lost jointly? Can you gain muscle while on a calorie restriction?

Separate question, but how do you have a good cardio workout after leg day? My legs are useless for about 2 days after it.

Would love some advice/input.

malibu927

5 pounds in a month is fantastic, especially not knowing how much you have to lose.

You can't really gain muscle and lose weight at the same time, and no your body won't get confused.

As for the workouts, I would cut down to a full-body 3 day a week program, especially if you're new to lifting.

giantrobot_powerlifting

You can't confuse your body. A body adapts to stress.

I would hazard a guess that the reason you gained 30 pounds back is because you cut to hard and too much. If this is the case, why repeat the same mistake?

As for DOMS after leg day, walk, or train your legs more and follow a structured weight training program like Starting Strength et al

yanick356

I am 5'8" 190 lbs. I should be 160.
I gained 30 lbs the past 3 years from drinking wine and simply overeating.
Yeah I suppose I can walk after leg days. Its frustrating on the stairmaster/jogging when the body is willing but the legs are not.

malibu927

With the amount you have to lose a pound a week is perfect