Newbe weight gain/ transition in to heavy lifting?

MickeS

How much weight do you gain in the transition from calorie deficit to heavy lifting?

Anyone who manages caloric intake well becomes thin but those who look best seems to lift heavy so that's my plan.
I know I should not worry about the scale but every time I increase calorie intake to train harder, I increase the weight. Most water I suppose. And it won't last forever but it is certainly annoying. So how long will it take before I stabilized at a new weight? (And get down to at least my current weight? It's around 80 kg (176 lbs) now and I don't want to weigh more unless it's muscles.

SideSteel

How much weight do you gain in the transition from calorie deficit to heavy lifting?

Anyone who manages caloric intake well becomes thin but those who look best seems to lift heavy so that's my plan.
I know I should not worry about the scale but every time I increase calorie intake to train harder, I increase the weight. Most water I suppose. And it won't last forever but it is certainly annoying. So how long will it take before I stabilized at a new weight? (And get down to at least my current weight? It's around 80 kg (176 lbs) now and I don't want to weigh more unless it's muscles.

I'm not entirely sure I understand this.

When you say "the transition from calorie deficit to heavy lifting"

---

you should be lifting heavy DURING a calorie deficit rather than switching from one to the other.

But in regards to caloric increases, in most cases I'd recommend gradually tapering calories upwards. How you do this depends on how lean you are, how long you've been dieting/etc.

MickeS

How much weight do you gain in the transition from calorie deficit to heavy lifting?

Anyone who manages caloric intake well becomes thin but those who look best seems to lift heavy so that's my plan.
I know I should not worry about the scale but every time I increase calorie intake to train harder, I increase the weight. Most water I suppose. And it won't last forever but it is certainly annoying. So how long will it take before I stabilized at a new weight? (And get down to at least my current weight? It's around 80 kg (176 lbs) now and I don't want to weigh more unless it's muscles.

I'm not entirely sure I understand this.

When you say "the transition from calorie deficit to heavy lifting"

---

you should be lifting heavy DURING a calorie deficit rather than switching from one to the other.

But in regards to caloric increases, in most cases I'd recommend gradually tapering calories upwards. How you do this depends on how lean you are, how long you've been dieting/etc.

I'm getting close to my target weight. I have read about losing fat and build muscle at the same time and concluded that i probably need to up the calories to be able to gain muscle and work hard enough.
Problem: i up the calories from 1200 to 1490/day to have the energie for lifting. That makes me gain weight. Maybe i gain fat easy but i see women who eat more without gaining weight so if my metabolism is not weird, i should be able to eat more without weight gain. Therefore I think it is some sort of transitional period. I think i'm basically having toble finding the balance to increase exercise and calorie intake so that the weight is stationary or maybe decreasing.

If my english mess things up i'm sorry. Trying to learn and not use google translate too much.

SideSteel

How much weight do you gain in the transition from calorie deficit to heavy lifting?

Anyone who manages caloric intake well becomes thin but those who look best seems to lift heavy so that's my plan.
I know I should not worry about the scale but every time I increase calorie intake to train harder, I increase the weight. Most water I suppose. And it won't last forever but it is certainly annoying. So how long will it take before I stabilized at a new weight? (And get down to at least my current weight? It's around 80 kg (176 lbs) now and I don't want to weigh more unless it's muscles.

I'm not entirely sure I understand this.

When you say "the transition from calorie deficit to heavy lifting"

---

you should be lifting heavy DURING a calorie deficit rather than switching from one to the other.

But in regards to caloric increases, in most cases I'd recommend gradually tapering calories upwards. How you do this depends on how lean you are, how long you've been dieting/etc.

I'm getting close to my target weight. I have read about losing fat and build muscle at the same time and concluded that i probably need to up the calories to be able to gain muscle and work hard enough.
Problem: i up the calories from 1200 to 1490/day to have the energie for lifting. That makes me gain weight. Maybe i gain fat easy but i see women who eat more without gaining weight so if my metabolism is not weird, i should be able to eat more without weight gain. Therefore I think it is some sort of transitional period. I think i'm basically having toble finding the balance to increase exercise and calorie intake so that the weight is stationary or maybe decreasing.

If my english mess things up i'm sorry. Trying to learn and not use google translate too much.

Your English is fine.

Regarding lifting, you should lift heavy regardless of whether your calories are in a deficit or surplus. You can still build some muscle in a deficit in certain contexts and you won't in others.

The reason people say that you can't ever build any muscle in a caloric deficit is because they like to exclude the middle and live in a world with no grey areas. Everything to them is either black or it's white, so to speak.


Make smaller increases in calories.

So for example if you were losing weight on X calories, add 50-100 calories and leave it there for 1 week. Monitor your change in weight. If it goes up slightly, stay there. If it stays the same or decreases, add another 50-100 cals.

Stay on the low end of that if you're more concerned with weight regain.

MickeS

Your English is fine.

Regarding lifting, you should lift heavy regardless of whether your calories are in a deficit or surplus. You can still build some muscle in a deficit in certain contexts and you won't in others.

The reason people say that you can't ever build any muscle in a caloric deficit is because they like to exclude the middle and live in a world with no grey areas. Everything to them is either black or it's white, so to speak.


Make smaller increases in calories.

So for example if you were losing weight on X calories, add 50-100 calories and leave it there for 1 week. Monitor your change in weight. If it goes up slightly, stay there. If it stays the same or decreases, add another 50-100 cals.

Stay on the low end of that if you're more concerned with weight regain.

Sounds like a good plan! Thank's for the advice.

MickeS

Uppdate and som new questions.
Still trying to recomp. I think it's working out slow but fine. I've lost about 2 kg (6,6 lb) the last 3 months. Mailnly by bodyweigth exorcise and som weighttraining. Now i'v bought myself a new bar and some weights. Trying to get serious about "starting strengths". My question is recoverytime. I do some workout almost every day but now that i'm trying to lift heavier i wonder about my workoutschedule. Any thougts? Guess i dont think wheights on my level 3 times/week is enough.

danimalkeys

you need time between lifting workouts. Don't do something like Starting Strength every day. 2-3x a week with a day or 2 of rest between workouts.

SideSteel

you need time between lifting workouts. Don't do something like Starting Strength every day. 2-3x a week with a day or 2 of rest between workouts.

^ Basically that.

If you're choosing Starting Strength, do it 3xweek on non consecutive days. It may not feel like it's "enough" when you are starting out because the weight will be light, but if you follow the program like you are supposed to, and you are adding weight to the bar regularly like you are supposed to, it will get heavy and taxing fairly quickly.

MickeS

Thanks for your response guys. I will cut down on the exercise resting days. But maybe som situps is ok? Really want that six pack. I'm currently eating an average of 1500 calories/day. if i take away my 45min bodyweight exercises 2-3 times/week maybe I will gain weight? Or will the calories be spent when the weights gets heavy?
Waiting to build a squat rack before I dare to go heavy on the squats but the other exercises makin progress