Diet and lifting advice please

Tattoos_and_Tea

Evening everyone,

So far I have lost 68lb and reached a point in my weight loss where I’m (nearly)happy with where I am. My weight loss has been through calorie counting at around 1200-1400 and I said to myself that when I got to a good weight I would switch to slimming world in order to maintain. However, for the last few weeks I have started heavy lifting/squatting etc and after reading various forums I’m wondering if Slimming world is going to be sufficient or not? I mean, sw is based on low fat diet but is effectively clean eating.

Would anyone advise slimming world when lifting or is it better to up my calories so I can intake some health fats? I’m super confused on what to do.

Please do not judge or leave nasty comments, looking for genuine advise. Thank you.

janejellyroll

What appeals to you about Slimming World? I'd personally be reluctant to quit what worked for me (calorie counting) to switch to a completely different system, but without knowing more of what appeals to you about it, it's hard to offer specific advice.

sardelsa

I don't know very much about Slimming World, how low fat are we talking? I would aim for at least 0.35-0.6g per lb bodyweight/goalweight. Also adequate protein, 0.8-1g per lb lean body mass/goalweight to give you the best chance of gaining muscle while maintaining (if that is your goal of course, you said you are lifting but haven't really discussed what your goal is)

FlyingMolly

If counting calories worked to lose the weight, why not keep doing it to maintain your weight? Set MFP to maintenance, and eat what works for you within that number.

Tattoos_and_Tea

Thanks all. SW appealed to me because I can have more carbs and not have to weigh anything (within reason). I want to tone up and just look bloody amazing tbh lol. In an ideal world, what should I set my macros to? I’m 34, 5’6” and weigh 140.2lb.

Tattoos_and_Tea

passenger79

I personally wouldn't start Slimming world,why would you want to limit yourself to low fat? If you want to eat clean you can certainly do that now anyways with MFP and have more freedom.

I haven't done SW but I 've done WW on and off for few years I tried going back to it and although it's advertised as "freestyle" or whatever it really isn't.

You ve done great on getting where you are and with maintaining you will have more calories anyways. I am doing Stronglifts and starting to lift hard (for me ) and I am really enjoying freedom to have whole avocado on toast of I want to, where as if I 've done that on WW I would have to starve rest of the day because of it . I enjoy proper food too much now and can't go to eating "lower than low super low fat dust stuff ".

But that's just me ,you do whatever you think it ll work best for you .

janejellyroll

sazzle1983 wrote: »

Thanks all. SW appealed to me because I can have more carbs and not have to weigh anything (within reason). I want to tone up and just look bloody amazing tbh lol. In an ideal world, what should I set my macros to? I’m 34, 5’6” and weigh 140.2lb.

If it's something you're interested in, you can also increase the percentage of carbohydrates in your diet while calorie counting. You can set your macros to whatever you'd like.

The not weighing anything . . . well, some people find that when they are maintaining, they don't have to be as exact with the measurements. Some people don't weigh when they maintain (or they stop weighing for periods of time with regular check-ins just to ensure their portion sizes aren't drifting). Maintaining can be as flexible as works for you.

This isn't to say *don't* do Slimming World (I've never done it and don't know much about it), but just make sure you consider that you don't *have* to quit counting calories to maintain the way you want to.

At the end of the day, the only requirement to maintain is just don't eat over your calorie needs. Whether you choose to continue counting calories or Slimming World, that's all you'll be doing.

I prefer calorie counting to maintain because it's very flexible for my lifestyle, I can eat whatever foods I like (including plenty of carbohydrates), and I don't have to pay for any program (not sure if Slimming World has a charge or not, I think it does).

Edit: Wow, just saw your progress picture! Amazing results!

sardelsa

Wow great job on the weight loss OP!

Since you are at a healthy weight, you have a few options to "tone up".

You can eat at maintenance to lose fat and build muscle. Depending on your bodyfat % this can be very slow... I would recommend this if you are happy with your overall shape but want to add a little here, and define a little there.

Alternatively if you feel like your bodyfat is too high, you can also continue to eat at a very small deficit (0.5lb per week and under) since you are already at a healthy weight I would take it very slow and basically eat a hair under maintenance.

Continue to lift in both cases (follow a program for best chance of muscle building/retention).

Macros are what I indicated above.

PROTEIN:0.8-1g per lb lean body mass/goalweight
FAT: 0.35-0.6g per lb bodyweight/goalweight.
Fill the rest with carbs.

CharlieBeansmomTracey

sazzle1983 wrote: »

Thanks all. SW appealed to me because I can have more carbs and not have to weigh anything (within reason). I want to tone up and just look bloody amazing tbh lol. In an ideal world, what should I set my macros to? I’m 34, 5’6” and weigh 140.2lb.

if you have been weighing all this time and cant properly eyeball portions then you may need to weigh into maintenance too. not saying you will have but its still about calories in calories out. you just have to eat the same amount that you burn.I know for me when I took diet breaks I still had to weigh food because I cant eyeball portions properly. the thing is with maintenance you will still have to be careful with the calories to maintain your weight, I would still weigh for awhile and see what happens and then take a few week off from weighing and see if you gain or lose or remain the same. then go from there. just to get a handle on things.

Tattoos_and_Tea

Awesome advice everyone, thank you. I’ve set my goal to lose 0.5lb a week and that’s given me a calorie count of 1640. I’ve set my macros at 40 carbs 30 protein and 30 fat. Will give it a go starting Thursday x

PAV8888

A quick note that if you have been low carb you will have increased scale weight show up when your glycogen stores replenish. This is not fat, just water attached to the carbs stored near your muscles and in your liver to provide quick energy.

Also, if you haven't been using a trending weight app you may want to start using one and even backfill some of your weight loss history to give you more perspective during maintenance when you have water retention induced weight changes.

Tattoos_and_Tea

Thanks! I was on around 120g carb previously so not particularly low. Will now be on around 150g.