Calories, strength training & fat loss.

InnerFatGirl

I have just started strength training with my personal trainer. Had my first session today and it was so fun!

However, my head is totally spinning regards to calories. I know you have to eat at surplus to gain muscle, but I don't know how do it without gaining weight.

I've lost nearly 19lbs and am, quite frankly, terrified about gaining/maintaining.

And, yes, I know about protein etc

Edit; I was thinking about eating about 2000-2200 calories on training days, and 1600-1800 on rest days? How does this sound?

InnerFatGirl

Bump.

warmachinejt

so you wanna gain muscle and lose fat?? hhmmm just keep trying to be on a calorie deficit..some first timers might be lucky enough to gain while cutting at first but for a short while. However that probably won't last long. Also hoping your routine is heavy lifting :P
Are you doing bench, squat, deadlifts?
Also you can get your BMR/TDEE on this link:
http://www.muscleandstrength.com/tools/bmr-and-daily-calorie-calculator.html
Strength training is waaay better than cardio (in my opinion) for losing and of course putting on quality weight.

kristi321

There is a group here on MFP called "Eat More to Weigh Less" that you might want to join. It's a great group of mostly ladies (I think!) that are strength training and NOT starving themselves. I don't know all your details but it sounds like you are on track.

mmapags

Why do you want to gain muscle tissue? You can do your strength training, gain fitness and develop the muscles you already have, melt off fat and not gain any weight. If you want to gain lean muscle tissue, your weight will usually go up as you will also gain some fat while eating in surplus. Also, it's somehwat difficult for women to gain much muscle tissue due to the lack of testosterone. Just something to think about.

ironanimal

http://www.bodyrecomposition.com/

Be warned, it's a long haul plan to gain muscle and lose fat at the same time, but your instincts were basically correct - eat a bit above your TDEE on workout days and below the other 4 days of the week.

wackyfunster

I have just started strength training with my personal trainer. Had my first session today and it was so fun!

However, my head is totally spinning regards to calories. I know you have to eat at surplus to gain muscle, but I don't know how do it without gaining weight.

I've lost nearly 19lbs and am, quite frankly, terrified about gaining/maintaining.

And, yes, I know about protein etc

Edit; I was thinking about eating about 2000-2200 calories on training days, and 1600-1800 on rest days? How does this sound?

What is your target weight? Since you are unlikely to be able to put on much muscle quickly being female, something like TDEE+10% on workout days and TDEE-25% (depends on how much weight you want to lose) on rest days will allow you to at least preserve what muscle mass you have or even put on a little until you hit your desired weight. At that point I would switch to something like +25%/-20% (assuming 3 workout days/week) if you want to maintain weight and trade fat for muscle, or +25%/-10% if you to put on more muscle. You can calculate your weekly calorie surplus/deficit to determine what your change in weight will look like.

Check out leangains.com and rippedbody.jp for good info on a calorie/carb cycling diet that supports this style of weight loss well.

Hope that's helpful!

InnerFatGirl

so you wanna gain muscle and lose fat?? hhmmm just keep trying to be on a calorie deficit..some first timers might be lucky enough to gain while cutting at first but for a short while. However that probably won't last long. Also hoping your routine is heavy lifting :P
Are you doing bench, squat, deadlifts?
Also you can get your BMR/TDEE on this link:
http://www.muscleandstrength.com/tools/bmr-and-daily-calorie-calculator.html
Strength training is waaay better than cardio (in my opinion) for losing and of course putting on quality weight.

Haha, you're added to me! You know it's gonna be heavy lifting. No pink dumbells in sight

Okay, so I CAN make a difference to my body while on a deficit? Ohhhhhhhhhhhhhh.

Squats, deadlifts, bench - the lot. I want it all, and my PT is more than willing.

However, today was first session so none of that yet.

InnerFatGirl

There is a group here on MFP called "Eat More to Weigh Less" that you might want to join. It's a great group of mostly ladies (I think!) that are strength training and NOT starving themselves. I don't know all your details but it sounds like you are on track.

I'm joined to them

And thanks!

InnerFatGirl

Why do you want to gain muscle tissue? You can do your strength training, gain fitness and develop the muscles you already have, melt off fat and not gain any weight. If you want to gain lean muscle tissue, your weight will usually go up as you will also gain some fat while eating in surplus. Also, it's somehwat difficult for women to gain much muscle tissue due to the lack of testosterone. Just something to think about.

Do you know what? I think you've just given me an epiphany.

I thought you had to add muscle mass to make a difference.

But that's not the case, is it? You can still reap benefits from ST, and look 'toned' (I know there's no such thing, but I mean toned, appearance wise) without necessarily trying to gain muscle.

So, am I right in thinking I can eat at the deficit I am currently at, strength train 1-3 times a week and STILL make a difference to my body?

Please tell me this is the case, because, if so, that's perfect! :bigsmile:

InnerFatGirl

http://www.bodyrecomposition.com/

Be warned, it's a long haul plan to gain muscle and lose fat at the same time, but your instincts were basically correct - eat a bit above your TDEE on workout days and below the other 4 days of the week.

Thanks boo :smooched:

mmapags

Why do you want to gain muscle tissue? You can do your strength training, gain fitness and develop the muscles you already have, melt off fat and not gain any weight. If you want to gain lean muscle tissue, your weight will usually go up as you will also gain some fat while eating in surplus. Also, it's somehwat difficult for women to gain much muscle tissue due to the lack of testosterone. Just something to think about.

Do you know what? I think you've just given me an epiphany.

I thought you had to add muscle mass to make a difference.

But that's not the case, is it? You can still reap benefits from ST, and look 'toned' (I know there's no such thing, but I mean toned, appearance wise) without necessarily trying to gain muscle.

So, am I right in thinking I can eat at the deficit I am currently at, strength train 1-3 times a week and STILL make a difference to my body?

Please tell me this is the case, because, if so, that's perfect! :bigsmile:

I think it is!! Now you don't want your deficit to be too big because you are going to be stressing your body with the strength training but 600 or 750 calories would probably be alright. Try it and if you have energy issues, up it a little until you don't. Take a look at this thread and see what she has accomplished.
http://www.myfitnesspal.com/topics/show/588233-cardio-vs-strength-training-results-pic

You don't really need to gain any new muscle tissue. Build up what you have. You'll get stronger and leaner. I'm guessing that's what you want isn't it. You may not go down in weight so fast. Measure yourself now and do it again every month. You might find yourself saying, "gee, I look good and I feel great but I'm only down a few pounds". Who cares what the scale says!!??