lifting and losing

emandlukeplusone
emandlukeplusone Posts: 38 Member
in Fitness and Exercise
I'm hesitant to ask my question because people can be so mean on here but here goes. I've been lifting. I'm doing the strong lifts program and LOVING it! I love how empowered I feel when I'm there and when I'm done and when I'm sore. I do this 3 times a week. The day after I'm STARVING. I've heard this is normal and I've begun to up my protien and water on these days. I have not really gone over my TDEE -25% calorie goal and I've been lifting for 2 weeks. ok so here is the question:

I'm not losing..like at all. I know I know inches and all and I agree looking better but I do have about 45lbs to lose. Do I need to adjust something? Stick it out and it will start moving again? I'm afraid to go lower on calories cause I'm happy here not indulging but not depriving myself etc....

Ideas? Just stick it out? I gues what I'm really asking is: is this normal?
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Replies

  • belladonna786
    belladonna786 Posts: 1,165 Member
    You have only been lifting for 2 weeks, i would give it more time for sure
  • emandlukeplusone
    emandlukeplusone Posts: 38 Member
    I love it. So I'm not planning on giving it up. I just wondered if I should increase cardio decrease/increase calories etc.
    I'm never going to quit lifing, best thing I've done, ever.
  • Chief_Rocka
    Chief_Rocka Posts: 4,710 Member
    How many calories are you eating?
  • clopez1987
    clopez1987 Posts: 54 Member
    I would give it about a week or so longer! ..do you do any cardio at all?
  • belladonna786
    belladonna786 Posts: 1,165 Member
    I lift 5 days a week I have lost about 6lbs since I started lifting and its only been a month and a half. My inches however, are flying off, my body is tighter my muscles more defined, when lifting the scale is really not as important as the measuring tape. You will lose very slowly scale wise.
  • sjohnny
    sjohnny Posts: 56,142 Member
    If you've only been doing it for two weeks then your muscles are likely still adjusting to the new routine. Give it another two weeks at least doing what you're doing before you tweak anything.


    Sorry if that came off mean.

    Edit: I just re-read and saw that you're at TDEE -25%. If it were me I might bump that back a little to -15 or -20% at most.
  • heybales
    heybales Posts: 18,842 Member
    I'm hesitant to ask my question because people can be so mean on here but here goes. I've been lifting. I'm doing the strong lifts program and LOVING it! I love how empowered I feel when I'm there and when I'm done and when I'm sore. I do this 3 times a week. The day after I'm STARVING. I've heard this is normal and I've begun to up my protien and water on these days. I have not really gone over my TDEE -25% calorie goal and I've been lifting for 2 weeks. ok so here is the question:

    I'm not losing..like at all. I know I know inches and all and I agree looking better but I do have about 45lbs to lose. Do I need to adjust something? Stick it out and it will start moving again? I'm afraid to go lower on calories cause I'm happy here not indulging but not depriving myself etc....

    Ideas? Just stick it out? I gues what I'm really asking is: is this normal?

    While you are continuing to put a heavier load on your body, you are asking it to improve.
    Those improvements usually have little to do with weight loss.

    But fat is used for energy, as your LBM increases, and hopefully you are retaining muscle.

    Confirm you weigh-in when not sore. If sore, false weight gain.

    Inches lost means fat lost.

    Did you base your TDEE on BMR based on bodyfat%, or age, weight, height? Katch BMR on BF% is more accurate, and could change your TDEE, and therefore your deficit.

    25% is big deficit, usually 20% is max. And your being very hungry day later proves it.

    Redo BMR and TDEE if not based on BF% (and fat2fit does NOT use that, if that's what you used).
    Confirm activity level is for your 3hrs a week Lightly Active - unless your job is more active than desk job.
    Only take 20% deficit.
  • emandlukeplusone
    emandlukeplusone Posts: 38 Member
    My goal is to get as close to 1799 as possible.
  • slamb1020
    slamb1020 Posts: 80 Member
    Hm.. looks like we are oppositte here! i have been a runner FOREVER! so i always do cardio.. and i just this week have started incorporating weight lifting and resistance training..! i would say yes.. add some more cardio before you are hitting the weights.. i run 2-3 miles before.. but thats just me.. but like others have said.. its only been about 2 weeks.. so give it about another 2-3 to see some solid results.. :)
  • emandlukeplusone
    emandlukeplusone Posts: 38 Member
    i do cardio 2-3 times a week mainly walking
  • heybales
    heybales Posts: 18,842 Member
    i do cardio 2-3 times a week mainly walking

    Great easy cardio as recovery to the lifting. Allows you to get the most out of the lifting, which is going to burn the most fat.
  • florymonde
    florymonde Posts: 261 Member
    I'd say give it a couple more weeks. If you still are seeing absolutely no movement on the scale, then maybe lower your calorie level a bit.

    This is assuming you are not already running a low calorie level. For me, at 5'8", even 1500 is really low. What is low for you will depend on your height, build and activity level. If your calorie level is too low, you may even need to up your calories a bit before you can start losing weight.
  • emandlukeplusone
    emandlukeplusone Posts: 38 Member
    I'm hesitant to ask my question because people can be so mean on here but here goes. I've been lifting. I'm doing the strong lifts program and LOVING it! I love how empowered I feel when I'm there and when I'm done and when I'm sore. I do this 3 times a week. The day after I'm STARVING. I've heard this is normal and I've begun to up my protien and water on these days. I have not really gone over my TDEE -25% calorie goal and I've been lifting for 2 weeks. ok so here is the question:

    I'm not losing..like at all. I know I know inches and all and I agree looking better but I do have about 45lbs to lose. Do I need to adjust something? Stick it out and it will start moving again? I'm afraid to go lower on calories cause I'm happy here not indulging but not depriving myself etc....

    Ideas? Just stick it out? I gues what I'm really asking is: is this normal?

    While you are continuing to put a heavier load on your body, you are asking it to improve.
    Those improvements usually have little to do with weight loss.

    But fat is used for energy, as your LBM increases, and hopefully you are retaining muscle.

    Confirm you weigh-in when not sore. If sore, false weight gain.

    Inches lost means fat lost.

    Did you base your TDEE on BMR based on bodyfat%, or age, weight, height? Katch BMR on BF% is more accurate, and could change your TDEE, and therefore your deficit.

    25% is big deficit, usually 20% is max. And your being very hungry day later proves it.

    Redo BMR and TDEE if not based on BF% (and fat2fit does NOT use that, if that's what you used).
    Confirm activity level is for your 3hrs a week Lightly Active - unless your job is more active than desk job.
    Only take 20% deficit.

    Thank you for your help. My TDEE is based on age weight height I believe. I had a friend get all my info and calculate it for me so I'm not certain. Would I need to use a heart rate moniter to figure out TDEE the other way? (I'm sure I can do some research online and figure it out on my own. as far as activity level I do usually do lightly active (however I have 2 toddler boys so pretty active.) I will look into decreasing my deficit and checking into my TDEE thank you!
  • bostonwolf
    bostonwolf Posts: 3,038 Member
    If you just added the lifting and it makes you hungry, the reason is that you need to be eating more. You were at caloric deficit without the activity and now your muscles are telling you they need more calories to get stronger.

    I'd start ramping up your protein intake slightly and see where that gets you. I bet you gain muscle and lose fat.
  • marycmeadows
    marycmeadows Posts: 1,691 Member
    I think a good balance of lifting and cardio is smart. But just walking -- though it's 'cardio' it's not really doing anything for you (strengthening your heart) or burning that many calories. I'd try more intense cardio a couple times a week and 1-2 days light cardio (walking after your lifting session)..... By more intense cardio I mean running or stairclimber or something like that. lifting is great - but you want to strengthen your heart too -- all around fitness, not just muscles.

    ETA -- UP YOUR PROTEIN - especially on days you lift. and you should only be at 20% below your tdee, max.
  • sjohnny
    sjohnny Posts: 56,142 Member
    If you just added the lifting and it makes you hungry, the reason is that you need to be eating more. You were at caloric deficit without the activity and now your muscles are telling you they need more calories to get stronger.

    I'd start ramping up your protein intake slightly and see where that gets you. I bet you gain muscle and lose fat.

    Bet she don't
  • therealangd
    therealangd Posts: 1,861 Member
    Keep doing what you are doing. It's going to take more than two weeks to see results.

    Make sure you are taking measurements. And take pictures also.
  • Lemonaiding
    Lemonaiding Posts: 78 Member
    Do not become frustrated! (says the person who is constantly frustrated)

    I have been lifting 3x a week alternating running 4-7 miles 3x a week, I'm on a second round of NROLFW while I read Starting Strength. This regimen has been consistent for about 12 weeks now. I have lost maybe 3-6 pounds throughout. BUT my clothes are feeling looser in the right areas. My body feels solid and tight even though I still have fat to lose. You're sculpting your body. Just think what it will look like 2-3 years from now! Keep it up and you'll have sculpted a fine masterpiece.
  • astrampe
    astrampe Posts: 2,169 Member
    Hm.. looks like we are oppositte here! i have been a runner FOREVER! so i always do cardio.. and i just this week have started incorporating weight lifting and resistance training..! i would say yes.. add some more cardio before you are hitting the weights.. i run 2-3 miles before.. but thats just me.. but like others have said.. its only been about 2 weeks.. so give it about another 2-3 to see some solid results.. :)

    Pleas don't ever do cardio before you do weights - you will have nothing left and your lifts won't be fun....Do weights first and then go do cardio if you want to do both on the same day...
    Two weeks is not enough, I've been lifting for 6 months, and I am always reataining water the day after - weigh yourself on a rest or cardio day.....
  • _AllieCat_
    _AllieCat_ Posts: 515 Member
    You're not alone.

    I began lifting heavy (heavy as I can) in June and at first I was seeing no results on the scale, but my clothes started to fit looser and I was dropping inches. I notice it takes a while for the scale to catch up, and I've been losing weight a lot slower since lifting BUT I am looking and feeling better than ever. Keep it up, it sounds like you're on the right track. Try to mix in 30m of cardio here and there to help balance things out. I notice weeks I incorporate more cardio (1-2 hours a week) I see more results on the scale.

    Hope that helps a little.
  • heybales
    heybales Posts: 18,842 Member
    Thank you for your help. My TDEE is based on age weight height I believe. I had a friend get all my info and calculate it for me so I'm not certain. Would I need to use a heart rate moniter to figure out TDEE the other way? (I'm sure I can do some research online and figure it out on my own. as far as activity level I do usually do lightly active (however I have 2 toddler boys so pretty active.) I will look into decreasing my deficit and checking into my TDEE thank you!

    HRM won't be useful outside steady-state aerobic exercise, ie your walking. It would be useful to allow you to jog up to the top of your Active Recovery HR zone, that's still not causing undo stress on muscle still trying to repair from the lifting, just helps with blood flow. But don't worry about it otherwise.

    To better nail your activity level, and get that better BMR and TDEE by estimating BF%, use the spreadsheet in this link.

    http://www.myfitnesspal.com/topics/show/750920-spreadsheet-for-bmr-tdee-deficit-macro-calcs-hrm-zones
  • LeslieC1970
    LeslieC1970 Posts: 160
    Give it a few more weeks. I began weight training and while I saw great results, the weight didn't move for a month. I was worried as well but it the weight did start to drop in the 5th week. Just make sure you are eating enough.
  • Rogiefreida
    Rogiefreida Posts: 567 Member
    Most of the advice hear sounds pretty good. It's frusterating to lose slowly, but keep on sticking it out, it will happen.

    Also, I find that I lose weight/inches in chunks. As in, I won't see a loss for 2-3 weeks, and then bam! All the sudden a couple inches and pounds are gone. I've read before that weight loss isn't linear, and I find that to be pretty true, which is kinda frusterating when you weren't blessed with lots of patience (like, me!).
  • matthew8387
    matthew8387 Posts: 37
    lifting is essential to weight loss! you have to get those muscles working to tone them, and use that connective tissue and get it used to being worked

    i didnt read the entire post, but are you taking supplements?

    only 2 weeks so just keep it up, it takes about a month for you to notice change, then all of a sudden you will notice it, trust me!
  • kooltray87
    kooltray87 Posts: 501 Member
    Edit: I just re-read and saw that you're at TDEE -25%. If it were me I might bump that back a little to -15 or -20% at most.

    You definitely need to eat more PLUS make sure you're checking your inches as well! That is what really determines progress!
  • emandlukeplusone
    emandlukeplusone Posts: 38 Member
    Thank you for your help. My TDEE is based on age weight height I believe. I had a friend get all my info and calculate it for me so I'm not certain. Would I need to use a heart rate moniter to figure out TDEE the other way? (I'm sure I can do some research online and figure it out on my own. as far as activity level I do usually do lightly active (however I have 2 toddler boys so pretty active.) I will look into decreasing my deficit and checking into my TDEE thank you!

    HRM won't be useful outside steady-state aerobic exercise, ie your walking. It would be useful to allow you to jog up to the top of your Active Recovery HR zone, that's still not causing undo stress on muscle still trying to repair from the lifting, just helps with blood flow. But don't worry about it otherwise.

    To better nail your activity level, and get that better BMR and TDEE by estimating BF%, use the spreadsheet in this link.

    http://www.myfitnesspal.com/topics/show/750920-spreadsheet-for-bmr-tdee-deficit-macro-calcs-hrm-zones

    thank you.
  • emandlukeplusone
    emandlukeplusone Posts: 38 Member
    lifting is essential to weight loss! you have to get those muscles working to tone them, and use that connective tissue and get it used to being worked

    i didnt read the entire post, but are you taking supplements?

    only 2 weeks so just keep it up, it takes about a month for you to notice change, then all of a sudden you will notice it, trust me!

    Yes I am taking supplements. I should have written that in the OP. I take a womens one a day, fish oil and make sure my protien shake (I drink right after a workout) has glutemin *sp?.

    Seems like I'm just getting impatient. I need to jusst keep at it.
  • emandlukeplusone
    emandlukeplusone Posts: 38 Member
    Ok *big breath of relief* sounds like these are all easy things to fix. I'll answer many of the similar questions. I am taking supplements I do drink a protien shake after my routine and I am not planning to quit. I will adjust my TDEE and try to get more of my calories in protien and such.

    As far as cardio goes I ususally walk 3.5-.4.0 speed anwhere between 3 and 5 miles depending on how much time I have and how I feel.

    Thank you all for your kindness. I am looking forward to continuing on and working out. I appreciate all of your advice.
  • wrevhn
    wrevhn Posts: 864 Member
    I feel sad that you were afraid to ask for the meanies.


    I'd say give any new program your trying the proper time to see results before altering.

    All though, its easier said than done, I know. Try to hang in there!
  • mockchoc
    mockchoc Posts: 6,573 Member
    When you are at maintenance and only then starting to lift do you eat more than your TDEE? Anyone? I start lifting in the first week of December and think I might be at maintenance then.

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