Losing Weight While Lifting Weights

erickirb

You say my muscles are hanging on to glycogen, others say water. Which is it? Any sources behind the physiology?

glycogen stores water, this is why when cutting carbs you see a large weight loss at first. Depleted glycogen stores, so you retain less water and the scale says good job, when most of the loss was just water.

Think of when you bang your head and a bump forms, that is water which helps protect the injury and aid in recovery, your muscles do the same when they are pushed, they get "hurt" retain water to protect them which makes it easier for your body to repair.

So some is water due to damaging your muscles (which is a good thing), but chances are you also increased glycogen in the muscles, unless you are on low carb, them much less likely.

Laurenloveswaffles

fat loss does not make arms bigger in diameter.
my weight has gone up since incorporating weights. on the same number of calories.

The only way your weight has "gone up" while on 1,200 calories a day like you say, could be related to you eating more than you think you are. You cannot gain muscle mass in a deficit, and certainly not on 1,200 calories for a male.

erickirb

1. Noobs to lifting or former fit people who get back into lifting after a long break can have some minimal gains in the beginning but they are short lived.

2. Fat loss causes muscle to show through more which results in people "thinking" they gained mass. Also existing muscles get harder/firmer.

3. As a man, you are not going to gain muscle mass on 1200 per day.

fat loss does not make arms bigger in diameter.
my weight has gone up since incorporating weights. on the same number of calories.

The only way your weight has "gone up" while on 1,200 calories a day like you say, could be related to you eating more than you think you are. You cannot gain muscle mass in a deficit, and certainly not on 1,200 calories for a male.
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Or a combo of eating more than he thinks and water retention, which can increase diameter as water takes up space.

deksgrl

You say my muscles are hanging on to glycogen, others say water. Which is it? Any sources behind the physiology?

http://www.ncbi.nlm.nih.gov/pubmed/7068293

AdieEve

Thanks for the links, all!

Okay, so if I am to continue weight lifting (and strengthening the muscles I have while not necessarily gaining new muscle), what on earth should my calorie goal be to lose the weight I need to lose?

AnnaVee84

I just began lifting weights a week ago. Here's my confusion: I am following the New Rules of Lifting for Women program, and it specifically says to not try to cut calories while trying to build muscle.

Are you on facebook? There are two great NROL groups that have supportive, friendly women that offer lots of advice, encouragement and feedback! The general consensus is to follow the plan as written and to fuel our bodies by eating at or close to maintenance.

https://www.facebook.com/groups/519783901443555/
https://www.facebook.com/groups/NROL4W/

edit to add that with breastfeeding, you are burning more cals and need to refuel!

3laine75

We don't know your stats and your diary's private.

I'm 5'6, cutting at the moment on 1470 - that's for a 1lb a week loss, if that helps.

ETA: when I first started, I lifted at 1200 net for around 6 months before my lifts stalled out (I didn't gain any appreciable muscle, just strength).

conklil

Great post and great replies. Thank you. I'm learning a lot as well.

AdieEve

My stats are in the original post. Diary doesn't need to be public, I'm always at or below my daily goal of 2000 calories.

jemhh

I would stick with your current 2000 calorie goal. I'm 5'6" and in the 160s. I lose 1.5-2 pounds a week averaging 1800 calories per day. Since you are nursing, you need to eat more calories than that. Usually the guideline is 300-500 extra calories for nursing moms.

Source: http://kellymom.com/nutrition/mothers-diet/mom-calories-fluids/

TheStephil

To figure out your calories, figure out your TDEE and lower your calories from there.

You can do TDEE - 10/15/20% or TDEE - X calories

TDEE calculators:
http://iifym.com/tdee-calculator/
http://www.fitnessfrog.com/calculators/tdee-calculator.html
http://scoobysworkshop.com/calorie-calculator/

More than 75 lbs: 2 lbs/week
40-75 lbs: 1.5 lbs/week
10-40 lbs: 1 lb/week
Less than 10 lbs: 0.5 lb/week

ETA: So you should be aiming to lose 1lb/week since you have 35lbs left to lose. So TDEE - 500 calories should work.

deksgrl

Thanks for the links, all!

Okay, so if I am to continue weight lifting (and strengthening the muscles I have while not necessarily gaining new muscle), what on earth should my calorie goal be to lose the weight I need to lose?

Convert your thought process to "fat loss" instead of "weight loss".

I would eat at your maintenance calories for now while you are breastfeeding and not try to do a cut until after you are no longer breastfeeding.

AdieEve

Yeah, the breastfeeding is why my calorie goal is not lower than 2000. I figured that counts as my "calorie cut" and that I'm burning an additional 300-500 calories a day. If I weren't breastfeeding I would certainly aim for a greater deficit.

3laine75

My stats are in the original post. Diary doesn't need to be public, I'm always at or below my daily goal of 2000 calories.

That sounds fine to me, if your macros are good. Give it a few weeks at that and see how you go.

(40/30/30 - breakdown worked for me at that cal allowance btw)

TheStephil

My stats are in the original post. Diary doesn't need to be public, I'm always at or below my daily goal of 2000 calories.

There are other reasons to open your diary. Macros, accuracy of logging, etc. that could help people get a better idea of what to suggest to help you.

murphy612

One other point I don't think anyone has mentioned yet.... when you are lifting weights you really should focus less on what the scale says and more on your measurements. You'll see more changes there then you will on the scale.

kshadows

Lots of good suggestions here BUT everyone seems to be ignoring the fact that you're exclusively breastfeeding. Getting adequate nutrition while nursing is vital because it will help keep you healthy and keep your milk supply adequate. Speak with a dietitian or nutritionist to determine your own individual goals, which would not be the same as someone who is not nursing. High five for that, too!

rachelrb85

I read NROLFW and I'm pretty sure it said to eat at a deficit to lose fat. You would eat at maintenance or a surplus to gain muscle. While eating at a deficit, lifting heavy, and eating enough protein, you will lose fat and retain muscle, ultimately losing weight if you have a lot to lose. I would suggest calculating your TDEE, and subtract 20% to get your calorie goal. Once you get closer to your goal weight, you can subtract 10% instead. Make sure to account for your activity with the calculation, and allow extra calories for breastfeeding. I believe MFP gives you 400-500 calories a day for breastfeeding.

http://iifym.com/tdee-calculator/

http://scoobysworkshop.com/calorie-calculator/

janatarnhem

Bumpity bump on another fab weight lifting and fat loss post! Ta for the information...again! But it is really helping me.
Thanks to the OP for posting and the well informed contributors.

Topsking2010

Bump