I need help with weight lifting weight?

PJPrimrose

I'm computer challenged so I wasn't sure where to put this. Sorry if I'm off. I'm helping my DH get in shape. I haven't done any kind of heavy weight lifting in YEARS. I never did 'bulk" as I only wanted to bench my own weight even then. I have never tried to workout with 40 extra pounds. I'm not a guy. I need help coaching my DH on weight lifting. Right now, he's on a calorie reduced diet, doing cardio 2xs a week, and has been lifting (2xs a week) very light (60lbs or so) to get his core/stablizer muscles ready for about 8 months. I think he's ready to start with heavy weights.

As I understand it, you cannot not be on a calorie deficient diet and bulk. Soooo, does he discontinue his weight loss and focus on burning calories toward building muscle? Does he continue to take off the extra 40 lbs then bulk back up?

How do I know how much weight he can add at a time and how often?

TIA

BusyRaeNOTBusty

He should continue lifting while losing weight. Make sure he gets plenty of protein and htat his calorie deficit isn't too big.

Look into a solid program like Starting Strength or Strong Lifts. Strong Lifts will tell exactly when and how much weight to add.

No_Finish_Line

just saying someone is lifting, and then just saying 'they're lifting 60 lbs' does not really compute

If he is not happy with his present body fat %, i would recomend that he continue eating at a defecit, lifting, and focusing on losing fat rather then building muscle.

i've heard that the less body fat you carry the easier it will be to add mass in general.

plus there is a good chance that once he loses all the fat he will be very happy with how muscular he looks. thats not to say that he wouldn't/shouldn't want more, but he will be a much happier camper as he is bulking, and the cut after will likely be easier.

to me it really makes no sense to say 'I want to bulk' and at the same time say 'i want to lose fat'. I mean, in the begining i was saying the same things of course, but now, it does not compute lol

richardheath

Lifting can be done when in a surplus or on a deficit.

On a surplus, it's called a bulk, and you are looking to put on muscle mass (as well as fat).

On a deficit (or a cut) your goal is to reduce body fat % while maintaining existing muscle mass.

One can gain strength (i.e. lift heavier and heavier weights) on either, especially for a newbie.

Protein intake is important on either (but doubly so for a cut) - make sure he is eating about 1 g protein per lb of lean body weight.

I would suggest that he lose the 40 lb first (with strength training) before considering a bulk. He should get his bf% down to a low point, as it will increase again during a bulk. Alternatively, he could get to some lowish % he is comfortable with, and then switch to body recomposition, which means eating at around maintenance. The last of the fat will be used (slowly!) and some muscle built, so his weight would remain the same, but the % bf would drop (again, slowly!).

As for progression: find a good program like Starting Strength or Stronglifts 5x5 and it will lay all that out for you. But basically, start light (to concentrate on form) and add weight each session.

ndj1979

typically you want to keep eating in a deficit until your body fat gets to at least sub 15% and then do a bulk..

If he is not familiar with lifting heavy then I would recommend picking up a copy of staring strength, new rules of lifting, or some kind of similar program.

Have him lift heavy using compound movements - deaadlifts, squats, overhead press, rows, chin ups, pull ups, bench press, etc..and work in the four set range at 8-10 reps each….he can also you tube the exercises to view the form form them...

A common macro setting is 40% protein, 30% carbs, and 30% fat..

Cortelli

Lifting can be done when in a surplus or on a deficit.

On a surplus, it's called a bulk, and you are looking to put on muscle mass (as well as fat).

On a deficit (or a cut) your goal is to reduce body fat % while maintaining existing muscle mass.

One can gain strength (i.e. lift heavier and heavier weights) on either, especially for a newbie.

Protein intake is important on either (but doubly so for a cut) - make sure he is eating about 1 g protein per lb of lean body weight.

I would suggest that he lose the 40 lb first (with strength training) before considering a bulk. He should get his bf% down to a low point, as it will increase again during a bulk. Alternatively, he could get to some lowish % he is comfortable with, and then switch to body recomposition, which means eating at around maintenance. The last of the fat will be used (slowly!) and some muscle built, so his weight would remain the same, but the % bf would drop (again, slowly!).

As for progression: find a good program like Starting Strength or Stronglifts 5x5 and it will lay all that out for you. But basically, start light (to concentrate on form) and add weight each session.

That's maybe the best - meaning accurate, clear, and concise - summary of this wide-ranging subject I've yet seen here. Copying (stealing) to use in future threads. Well done. :drinker:

Bernadette60614

He might want to check out bodybuilding.com The nephews are wrestlers and they swear by the programs there.

What I like about lifting is that once you've put that time and effort into it, the last thing you want to do is go home and stuff your face with donuts!

PJPrimrose

Thank you all so much! We're using bodybuilding.com,youtube and will find a weight lifting program to follow. Thank you for the diet advice. He'll slim down while using weight resistance as he is able using correct form as the program we choose directs. I gram protein per pound of lean body weight sounds good, 30% for fat and carbs. I've seen Starting Strength on here in more than one thread so we'll start there! Again, thank you so much and sorry if my post was confusing. This is not something I'm familiar with.