Weightlifting in a Deficit

aleahbia

Hi all I have a question that is just completely confusing me. I’ve looked all over the Internet for answers and can’t seem to find one. I’ve been lifting weights four days a week now for about a month and a half. Over that time I’ve gained 2 pounds. I would like you to keep in mind that I am in a caloric deficit. I.e. about 1400 cal a day and lose about 300 to 400 cal during my workout. I don’t mean to eat so little. But when you’re eating clean a lot of the food is way more filling. I also have been measuring myself and the measurements are completely the same. Can anyone provide some insight for me.

estherdragonbat

How are you measuring your food intake?

JBApplebee

Trying to lift in a calorie deficit is difficult. That's why I switched to 9Rounds. It's a kickboxing fitness that really puts you through the wringer. You're doing body weight exercises mostly, some with weights & a bunch of cardio that is fun, no treadmills ever.

Francl27

Unless you're lifting for almost 2 hours, you're probably not burning 400 calories a day from lifting.

And yes, you're probably eating more than you think.

LivingtheLeanDream

Its not actually likely you are burning that much from the lifting, for me its something like 200 for an hour...

However I will say when I started my recomp it spiked the scales upwards for me for around 5 or 6 weeks before it came back down to where it should be - I don't know why but my body held onto that water weight for muscle repair for a long time.

AnnPT77

Francl27 wrote: »

Unless you're lifting for almost 2 hours, you're probably not burning 400 calories a day from lifting.

And yes, you're probably eating more than you think.

I think that's likely, too.

But I'd add that a new-weight-training routine will cause you to hang on to a few pounds of water weight for muscle repair, and that could mask a small loss for a few weeks, even net the 2-pound gain.

Tightening up logging accuracy, if you can, would be a good next step.