Trying to lose weight but gain muscle

rnqt74ty2d

I’ve been lifting regularly with a solid split with one rest day and 6days on, hitting all muscle groups solidly. And eating a lot of protein foods, however not fully tracking calories, I’ve stayed the exact same weight the last 3months which is way higher than I need to be, but felt like I been eating healthy, maybe too much healthy maybe but also building muscle, is this like pushing me back ? I just don’t know whether or not I’ve gained anything these last 3 months since I’ve lifted a lot.
Or just waisted time n should of stuck to cardio where I was losing alot faster

Just looking for suggestions from anyone who been through this or is a ‘expert’ can give advice

Retroguy2000

You don't know if your waist size has gone down in three months? Or if your clothes are fitting better? Or if your strength and lifting volume has gone up?

Obviously if you're maintaining weight then you're maintaining calories. Remember that lifting doesn't burn many additional calories, maybe 150-300 depending how big you are.

nossmf

If your goal is to lose weight, then any wasted time comes not from deciding between cardio vs weights, but from not tracking calories. You can lose weight while lifting, if your calories are below maintenance. You can lose weight doing cardio, if your calories are below maintenance. But if your calories are not below, then it doesn't matter what you do, you will not lose weight.

I challenge you to track calories over the next 3 months while continuing to do whichever exercise you enjoy. Not only will this eliminate the guesswork and wondering if you ate "too much healthy" but also it will get you back on track to losing weight again.

tomcustombuilder

rnqt74ty2d wrote: »

I’ve been lifting regularly with a solid split with one rest day and 6days on, hitting all muscle groups solidly. And eating a lot of protein foods, however not fully tracking calories, I’ve stayed the exact same weight the last 3months which is way higher than I need to be, but felt like I been eating healthy, maybe too much healthy maybe but also building muscle, is this like pushing me back ? I just don’t know whether or not I’ve gained anything these last 3 months since I’ve lifted a lot.
Or just waisted time n should of stuck to cardio where I was losing alot faster

Just looking for suggestions from anyone who been through this or is a ‘expert’ can give advice

Without more info the bottom line is if you want to lose weight you need to lower weekly calories.

DrBenja

It's great you're consistent with lifting and protein intake. If weight hasn't changed, you might be building muscle while losing fat. Consider tracking calories more closely and adding cardio to see progress.