Lifting heavy... and gaining a lot of weight!

Maxxitt

DavidJohnson29 wrote: »

1kg per week during a muscle/strength-building phase is actually about perfect in terms of maximizing your gains without putting on excess fat

Not for females ...

AnvilHead

DavidJohnson29 wrote: »

1kg per week during a muscle/strength-building phase is actually about perfect in terms of maximizing your gains without putting on excess fat

Maxxitt wrote: »

DavidJohnson29 wrote: »

1kg per week during a muscle/strength-building phase is actually about perfect in terms of maximizing your gains without putting on excess fat

Not for females ...

Not even for males. A natural (non-drug using) male lifter isn't going to put on anywhere near a kg (over 2 pounds) of muscle per week. The majority of that will be fat gain.

TheImperfectMomma

How many reps are you doing? From what I’ve been told by trainers, higher reps is more beneficial to losing weight (12-15 reps) and lower reps (8-12) are more for muscle building.

Muscleflex79

TheImperfectMomma wrote: »

How many reps are you doing? From what I’ve been told by trainers, higher reps is more beneficial to losing weight (12-15 reps) and lower reps (8-12) are more for muscle building.

you may want to get a new trainer!

deputy_randolph

When I switched from being a cardio queen to lifting my appetite increased significantly. I didn't gain weight, but I didn't lose weight despite increasing the overall volume and intensity of my workouts...because I increased the volume of food I was consuming (without realizing it).

I had to change what and how I was eating to lose fat and increase strength. I upped my protein and tightened up my logging/weighing food.

It's also false that you can't make strength gains unless you are in a surplus. I've made strength gains during a cut, bulk, and maintenance. Strength gains and muscle gainz aren't the same thing.

takemetosingapore19

You’ve gotta eat less... there are a ton of “heavy lifters” In my gym who are quite heavy females. Based on the science of weight loss I know they are eating too much for their activity. Heavy weights don’t burn calories really, not like cardio does.

Francl27

happy_jax wrote: »

Thanks everyone for so much information!! It’s all really helpful for me.

I am certainly eating more than I am used to... I’m 175cm and weigh (as of this morning) 74kg. I’d like to be under 70kg. I have a largely sedentary job but workout five times a week and also walk our dog. I could probably step up the cardio/HIIT a bit, I haven’t really done that much since I’ve been strength training.

I ordinarily aim for around 1,600 calories which has worked for me - but I’ve been eating nearer 2,000 while training, a little more at weekends (!) But the first two weeks of strength training I ate my usual diet and I was just exhausted all the time (which was especially bad as I also just started a new job!) I’m having at least 40% protein each day. I had the DNA Fit test so I know I’m carb sensitive too... I weigh almost all my food. I probably eat too much fruit but since I like to graze, I think there are worse things I could eat!

I appreciate everyone is different and also that I possibly am simply just eating too much - I was just so horrified when I’ve been feeling so strong and motivated!

Those DNA tests are rubbish. Eat the carbs if you want. I feel awful without carbs.