Loose fat while strength training?

kaylatylersburns

Greetings!
So I'm back at the whole fitnessthing after a year.
My ultimate goal is to loose fat, and gain muscle.
I'm 5'5 and 148, mostly have just a ton of fat compared to muscle due to prior intense dieting and cardio. I destroyed metabolism.
However I'd like to loose my fat while maintaining (maybe even build some muscle) and I am confused how to due this.
My maintenance calories is 1970.
If I were to strength train 3 days a week and cardio 1, eating 1700 calories a day, and making sure my macros (protien in particular, aiming for 138g per day) are up to par, and eat clean could i loose fat while maintaining or building muscle?
I dont want to loose any muscle and hope to actually gain some in the process?
Is it possible to loose fat while primarily strength training?
What are your suggestions?

kimny72

These posts might help:

https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1

https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

Azdak

Lift your weights. Monitor your calorie intake. Stick to your macros. Wash your fruits and veggies (I’m assuming that’s what you mean by “eat clean”). Your metabolism is not “destroyed”.

Be consistent and let the results happen.

AnnPT77

Lift with a good progressive program, keep a small calorie deficit (i.e., lose slowly), get overall good nutrition (clean is optional, whatever the definition), and you put yourself in the best position to accomplish the goals you mention.

For my taste (also a 5'5" woman), 138g protein is higher than essential, but it won't hurt anything if you're healthy and that's what you prefer, and it doesn't keep you from getting enough fats and veggies/fruit.

psuLemon

You gain muscle through a good lifting program and consistency in the gym. Look at the list i started (above) and find a program that aligns to your goals.

Protein looks good. And for calories 1500-1700 is a good range. Its possible that your actual tdee might vary as you go, so just monitor progress.

I definitely wouldn't recomp. Its too early based on your stats. That should be an option once you get in the lower 20% body fat range.

psychod787

https://youtu.be/wkBtHOBmpb0