How much of a deficit...

KylaDenay
KylaDenay Posts: 1,585 Member
in Health and Weight Loss
do you really need to lose body fat when lifting weights. I think I am at 29%-30% body fat and would like to go down to 24-25%. How large or small of a deficit will work when lifting heavy weights 3 times a week (full body)?

Replies

  • jemhh
    jemhh Posts: 14,261 Member
    You can keep eating at your current deficit while lifting weights. You will not build muscle but the muscle that you currently have will grow stronger. If you keep it up enough, you'll notice more definition as you lose fat. Then once you get to your goal, you can either maintain your weight and continue to lift for strength or you can try eating a bit extra in order to build more muscle.
  • KylaDenay
    KylaDenay Posts: 1,585 Member
    Thank you!
  • psuLemon
    psuLemon Posts: 38,427 MFP Moderator
    Keep in mind, the larger the deficit, the less food available for energy, so if you run a large deficit, most will struggle to make huge strength gains or will plateau faster. So 10-20% less than TDEE will work nicely.
  • KylaDenay
    KylaDenay Posts: 1,585 Member
    Keep in mind, the larger the deficit, the less food available for energy, so if you run a large deficit, most will struggle to make huge strength gains or will plateau faster. So 10-20% less than TDEE will work nicely.

    Hi and thank you for the response. I follow IIFYM and my macros were at 1677 calories 135 c 129 p 69 f. The carb is just to low for me and I went back to the mfp method. I am in no rush to lose the weight, but more interested in losing body fat percentage.

    I just recalculated my macros on IIFYM again for the suggested and figure 1754 calories 113 p 199 c 54 f should give me enough energy to sustain. 3 days weights with 2 days 60 min of zumba on off days.

    Does this sound better?
  • psuLemon
    psuLemon Posts: 38,427 MFP Moderator
    Keep in mind, the larger the deficit, the less food available for energy, so if you run a large deficit, most will struggle to make huge strength gains or will plateau faster. So 10-20% less than TDEE will work nicely.

    Hi and thank you for the response. I follow IIFYM and my macros were at 1677 calories 135 c 129 p 69 f. The carb is just to low for me and I went back to the mfp method. I am in no rush to lose the weight, but more interested in losing body fat percentage.

    I just recalculated my macros on IIFYM again for the suggested and figure 1754 calories 113 p 199 c 54 f should give me enough energy to sustain. 3 days weights with 2 days 60 min of zumba on off days.

    Does this sound better?

    Yea, that sounds about right. It still gives you around 1g of protein per lb of lean body mass.
  • KylaDenay
    KylaDenay Posts: 1,585 Member
    Keep in mind, the larger the deficit, the less food available for energy, so if you run a large deficit, most will struggle to make huge strength gains or will plateau faster. So 10-20% less than TDEE will work nicely.

    Hi and thank you for the response. I follow IIFYM and my macros were at 1677 calories 135 c 129 p 69 f. The carb is just to low for me and I went back to the mfp method. I am in no rush to lose the weight, but more interested in losing body fat percentage.

    I just recalculated my macros on IIFYM again for the suggested and figure 1754 calories 113 p 199 c 54 f should give me enough energy to sustain. 3 days weights with 2 days 60 min of zumba on off days.

    Does this sound better?

    Yea, that sounds about right. It still gives you around 1g of protein per lb of lean body mass.

    Awesome! I just want to be on the right track when it comes to lifting. Thank you so much for your help :flowerforyou:

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