Weight lifting and calories - I'm SO confused?

jessrainsb
jessrainsb Posts: 38 Member
in Fitness and Exercise
Ok. This is probably a dumb question. But I've been doing a lot of reading and I need someone to try and explain this plainly to me. I've started a weight lifting program and intend on lifting heavy. It's been about 3 weeks, and it's going good so far.

My goal: to lose fat and increase strength and lose a pants size or two. I could care less about the scale.

So here is where I'm confused, everything I've read that says to decrease fat you have to have a calorie deficit. Ok, I get that. Makes perfect sense. Then I also read, everywhere, that to gain muscle you have to eat a calorie surplus. Ok, sure...

....But I am confused. If I want to get smaller, while building muscle, do I decrease, increase or hold steady on the calories?

If I decrease my calories won't it affect my ability to gain muscle? If I increase won't I get "bigger"? Am I totally misunderstanding the whole thing?

Replies

  • wonderbeard101
    wonderbeard101 Posts: 75 Member
    The short, and somewhat unfortunate, answer is that you can't really build muscle and lose fat at the same time. I would recommend picking one of those goals for now and focusing on that.
  • cpusmc
    cpusmc Posts: 122

    My goal: to lose fat and increase strength and lose a pants size or two. I could care less about the scale.

    lift heavy eat at a slight calorie deficit and keep your protein high. keep this up for a few months and see where it lands you. adjust your calories up or down depending on the results you see. if you eat a calorie surplus you will add fat and muscle which it does not sound like you want. if you eat at a very slight deficit, you should get stronger, through heavy weight and lose the fat slowly ultimately revealing the muscle and giving you a more fit look. good luck..
  • richardheath
    richardheath Posts: 1,276 Member
    What they said ^^^

    Gaining muscle really requires being in a calorie surplus [insert usual caveats here about newbies, obese people etc]. BUT you can get stronger and maintain muscle while lifting and being in a deficit. Just Do It.
  • jessrainsb
    jessrainsb Posts: 38 Member
    Ok. Dang. Thanks guys.
  • cuinboston2014
    cuinboston2014 Posts: 848 Member
    I was confused by this too and had it explained to me in the following way.

    You can't grow new muscle tissue without eating at a surplus. You can, however, strengthen your existing muscles to get stronger, leaner, etc while eating at a deficit.

    I have been eating at a deficit and started weight lifting. I went from using 10lb dumbbells to 25-30 pounds for some lifts. I have improved every lift dramatically while eating at a slight deficit and have visible muscle definition now.
  • leighqt
    leighqt Posts: 14 Member
    lots of cardio burns fat, you want to do both cardio and lifting, lifting will make you strong and give you good definition as well as reduce calories, proper nutrition. make sure your getting enough protein to help build the lean muscle. Bodybuilding.com is very useful

    I am doing the same, I train 5 days a week, have learnt what my macros are, have a personal trainer , (who I think ,is trying to kill me). I take protein supplement.

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