To my weightlifting peeps...

NRSPAM

Do y'all eat at a deficit? I started New Rules of Weightlifting for Women. It's a book, and it's great! I do it 3 times/week, along with Zumba 3-5 x's/week, and treadmill 3 x's/week at a moderate pace. The book says not to eat at a deficit, but if I must, I could eat at a small deficit. I'm on week 3 now, and I've already seen great improvements. I've lost inches already and I've definately gotten stronger. Just curious, what do y'all think about eating at a deficit. Do you? I have been since I started it. TIA.

jonnythan

I eat at a deficit while lifting to lose fat.

I eat a surplus while lifting to gain mass.

3laine75

i'm on a different programme from you (starting strength) but, yes, i'm eating at a deficit. as soon as my strength gains stall, i'm planning to up calories gradually.

i've been making steady (strength) gains for 9 weeks at deficit

RivenV

I eat at a deficit while lifting to lose fat.

I eat a surplus while lifting to gain mass.

^ All of this. I do the same.

SweetestLibby

I eat at a deficit while lifting to lose fat.

I eat a surplus while lifting to gain mass.

what Jonny said.

paleojoe

I eat at a deficit while lifting to lose fat.

I eat a surplus while lifting to gain mass.

^^this^^

Stage14

Yep. I'm also doing NROLfW (been doing it for almost 6 weeks, but only on week 4 due to having to lay off for a couple of weeks. I eat at a 300 calorie deficit of my TDEE and I do not do an extra protein shake on my lifting days as the book recommends. So far, I'm losing an average of a lb a week (though the loss isn't completely linear) and seeing inch loss/definition.

Stage14

Out of curiosity, what explanation did the book give for you not eating at a deficit?

I obviously agree with what Jonny said

The book is written from the standpoint of body recomposition rather than weight loss, and recommends not using a calorie deficit because most women who are trying to lose just a small amount of weight don't actually need to lose weight to get the results they want (and losing weight won't give them those results anyway), they just need to change their body fat percentage. Doing the lifting creates a small deficit to help burn fat and recomp.

willdob3

I eat at a deficit while lifting to lose fat.

I eat a surplus while lifting to gain mass.

^ All of this. I do the same.

Same here. I do make sure I eat enough calories & protein to support my lifting but that can be done at a deficit.

I am also interested in body recomp rather than scale weight.

yoovie

yeah all the time by accident

JoRocka

I eat at a deficit while lifting to lose fat.

I eat a surplus while lifting to gain mass.

this

NRSPAM

Thanks replying everyone!!! I appreciate it. :drinker:

zumbaforever

Thanks replying everyone!!! I appreciate it. :drinker:

I eat at a deficit. But I truly do not know what I burn. So I guess a lot. And it does not bother me. :bigsmile: