Weightlifting with maintenance calories

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  • kyleekay10
    kyleekay10 Posts: 1,812 Member
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    I was wondering about this just the other day. Great information, thank you!
  • Daws387
    Daws387 Posts: 46 Member
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    So far a lot of what I read on this thread has been very helpful...thanks guys

    I'm considering going into maintenance in a couple of weeks after I finish my second round of Insanity. As of Monday I weigh 192 lbs (down from 234 in June) with 17% body fat. Height is 6'2"

    My body fat percentage is not quite where I want it to be, but my dad, who sees me every day thinks I've lost enough weight (yes feel free to judge, I don't blame you). It's probably time for a new challenge any way.

    Here's my question...throughout my weight loss I've also been lifting heavy, above average IMO for someone eating at a deficit. I'll post some numbers below, plz feel free to let me know if my assumptions are off lol. I'm wondering how going into maintenance after being in a deficit for 4 months will affect me in terms of muscle mass gain. Since I already have the strength will it benefit more, or will it be the same as someone who isn't able to lift as much? Or less of a benefit?

    Any knowledge, advice, thoughts, opinions, input, encouragement, or discouragement would be great!

    DEADLIFT One Rep Max : 353; 1RM/body weight ratio: 1.84
    SQUAT: 432; 2.25
    LEG PRESS: 749; 3.81
  • No_Finish_Line
    No_Finish_Line Posts: 3,662 Member
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    not exactly sure what your asking, but the weight training while you were in a defecit helped you hang on to more muscle, so your ahead of the game in that respect.

    I don't think the amount of weight you were lifting really mattered that much. wether you were lifting a weight you could only do 3 times or one you could only do 10, as long as your going to failure your giving yourself enough stimulis to help hang onto the muscle.

    strength is not a one to one ratio to muscle mass
  • Daws387
    Daws387 Posts: 46 Member
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    not exactly sure what your asking, but the weight training while you were in a defecit helped you hang on to more muscle, so your ahead of the game in that respect.

    I don't think the amount of weight you were lifting really mattered that much. wether you were lifting a weight you could only do 3 times or one you could only do 10, as long as your going to failure your giving yourself enough stimulis to help hang onto the muscle.

    strength is not a one to one ratio to muscle mass

    Sorry if I wasn't clear, but you did answer my question, thanks No_Finish_Line. I guess I just needed some reassurance that I was going about the weight loss the right way. We'll see what happens when I go into maintenance, I will try to be patient with it.
  • No_Finish_Line
    No_Finish_Line Posts: 3,662 Member
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    patience is definetly key when trying to change the way you look. good luck, sounds like we are basically following the same path
  • jollyjoe321
    jollyjoe321 Posts: 529 Member
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    You put muscle on, no question.
  • moxiept
    moxiept Posts: 200 Member
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    BUMP. I am nearing my goal weight and getting ready to start new goals. In for the info.

    Me too!
  • heybales
    heybales Posts: 18,842 Member
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    Here's one study of guys at maintenance, slowly trading fat for LBM.
    Sadly they did not do better than LBM to know how much was actually muscle mass, but likely some amount was. They also don't get in to how athletic, so they could also have been packing in increased blood volume for starting to workout, or more glucose with water stores, ect.

    But does show possibly how slow at maintenance, 3 lbs over 16 weeks trade.

    http://www.myfitnesspal.com/topics/show/778012-potential-muscle-gain-lifting-and-metabolism-improvement

    Of course since metabolism went up, have to adjust that food intake to confirm still at maintenance mode.
  • sijomial
    sijomial Posts: 19,811 Member
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    Here's one study of guys at maintenance, slowly trading fat for LBM.
    Sadly they did not do better than LBM to know how much was actually muscle mass, but likely some amount was. They also don't get in to how athletic, so they could also have been packing in increased blood volume for starting to workout, or more glucose with water stores, ect.

    But does show possibly how slow at maintenance, 3 lbs over 16 weeks trade.

    http://www.myfitnesspal.com/topics/show/778012-potential-muscle-gain-lifting-and-metabolism-improvement

    Of course since metabolism went up, have to adjust that food intake to confirm still at maintenance mode.
    Interesting but also disappointing that they leave so many variables in place with these studies!

    Kind of mimics my experience though as I've tracked my calories eaten and burned this year in a spread sheet and along with estimated BMR/RMR the figures never quite added up with my weight loss (lost more than I "should" have). With the 10lb I've lost my BMR/RMR should be dropping but unless my cals eaten are over-estimated or my cals burned are under estimated then the most likely explanation is that my BMR/RMR has gone up and not down.
  • Rickyjames123
    Rickyjames123 Posts: 3
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    you can maintain calorie by including proper diet in your daily routine.
  • Rickyjames123
    Rickyjames123 Posts: 3
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    sorry i cant help you. But you can concern your health issue with any good specialists.

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