Weight Lifting Plateau - Caloric deficit

howardheilweil

Hello! I started with MFP in April and at the same time joined a health club and started doing cardio. In July, I added weight lifting to the cardio to preserve lean body mass while I continue to lose weight. Well, the lifting went great and I progressed quickly for about 2 months, but have now gotten to the point where I seem to be stuck. I understand the concept of not being able to build muscle while eating at a deficit. I have also read of the importance of strength training in an overall fitness program. I guess my questions are... Is there still a benefit to weight/resistance training work even if I am at a plateau? Should I continue to lift at this level? For the record, I am doing basic compound lifts with free weights - bench, squats, etc... I typically net around 1800 calories per day which is around a 300 calorie deficit.

Thanks for your input!

BenjaminMFP88

Yes yes yes. Keep lifting with compound (make sure to Squat and Deadlift). Ensure that you are definitely pushing yourself hard every single workout. If you aren't sweating your butt off then you aren't lifting heavy enough.

While it is difficult to gain muscle at a caloric deficit, this isn't necessarily true especially if you are overweight and have plenty of fat stores to convert to energy. Lifting will increase your metabolism and burn calories.

STC1188

The whole "burn fat/build muscle" at the same time thing may be true or not, but it is a null point: continue lifting heavy to preserve LBM in times of a deficit. If you don't, you will end up screwing yourself.

Will you gain muscle? Maybe, maybe not. But you will definitely lose it if you do not lift to preserve it (atrophy tends to begin in two weeks of non-stimulation of muscular fibres, but you should lift at least twice a week full body).

howardheilweil

Thanks for the input... This is pretty much what I was thinking, but it's good to have validation! I try to get into the weight room at least 2 to 3 times per week. It's a juggling act as I am also working on C25K.

p4ulmiller

...even if I am at a plateau?

<snip>

I typically net around 1800 calories per day which is around a 300 calorie deficit.

I'm not sure if this was the thrust of your question. 300 calories is easy to get wrong on a daily basis. A little underestimating food, a little overestimating burn and you're there.

If I were you, I'd recheck my calorie intake (weight, measure, etc) and do your workouts with a HRM to get a more accurate reading.

Plateaus don't really exist, only people who inadvertantly eat at their maintenance level.

howardheilweil

...even if I am at a plateau?

<snip>

I typically net around 1800 calories per day which is around a 300 calorie deficit.

I'm not sure if this was the thrust of your question. 300 calories is easy to get wrong on a daily basis. A little underestimating food, a little overestimating burn and you're there.

If I were you, I'd recheck my calorie intake (weight, measure, etc) and do your workouts with a HRM to get a more accurate reading.

Plateaus don't really exist, only people who inadvertantly eat at their maintenance level.

Thanks P4. I'm actually doing fine with weight loss. My plateau is in terms of weight lifting. All good advice, however...