weaker after losing weight

btkkterry
btkkterry Posts: 183
in Health and Weight Loss
I just hit my goal weight of 135 down from 185. I have always lifted weights here and there but not serious. At my highest weight I could bench press a 1 Rep Max of 140, now I can do 120, up from 110 from 2 weeks ago. I feel like I have lost fat and muscle. Think I probably did too much cardio.
My question is, is this normal

Replies

  • christyjo37
    christyjo37 Posts: 37
    Sorry, but I'm a girl and can bench 150 fairly easy. Looking at your pic you look really skinny, especially your legs. 135 looks like too low a weight for you. Curious why your goal was that low?
  • btkkterry
    btkkterry Posts: 183
    Mainly because I have a very small frame and my extra weight goes to my stomach, and yes I have tiny legs
  • Emtabo01
    Emtabo01 Posts: 672
    Yes, too much cardio, lift heavy weights more now.
  • schell81
    schell81 Posts: 187 Member
    are you eating enough? How many calories are you on?
  • btkkterry
    btkkterry Posts: 183
    are you eating enough? How many calories are you on?
    I don't count calories now just try and eat clean, fruits, veges and lean protein
  • geekyjock76
    geekyjock76 Posts: 2,720 Member
    Your strength likely went down for two reasons: decreased calories (especially carbs) affects strength-based training and loss of lean body mass.
  • wackyfunster
    wackyfunster Posts: 944 Member
    Too much cardio, not enough protein. Weight is not the issue, loss of lean body mass is (I am 5'8" ~132 lb, with a bench 1RM >200 lbs and deadlift >400, @7% body fat). Preservation of lean body mass should be one of the primary goals of any weight-loss regimen... losing fat is at least ten times easier than gaining muscle/strength (without gaining large amounts of fat).
  • LexyDB
    LexyDB Posts: 261
    How often and how long were your cardio sessions?

    What does your post work out nutrition consist of, macronutrient wise?
  • Arexxx
    Arexxx Posts: 486 Member
    Maybe you should start tracking calories again. More protein and more strength training will probably help
  • like_milk
    like_milk Posts: 79 Member
    Unfortunately you're very likely to lose muscle mass along with body fat when losing weight, it's common. All I can say now is that seeing as you're at your goal weight you can work hard on gaining that muscle back.
  • christyjo37
    christyjo37 Posts: 37
    How much do you leg press
  • btkkterry
    btkkterry Posts: 183
    How much do you leg press
    I don't what I did before but now 180 for 1 Rep and I work out with 120
  • Chadomaniac
    Chadomaniac Posts: 1,785 Member
    yes the more mass you lose the more strength ul lose . i lost 50ibs and so did my bench press lol
  • katevarner
    katevarner Posts: 884 Member
    It's almost impossible to lose just fat--we all lose some muscle with the fat, which is why it's so important to weight train while you are losing and to eat enough protein. I lost about 2/3 fat and 1/3 lean body mass, and I was weight training a little and eating lots of protein. Now you need to decide if you are comfortable bulking up a little. Eat more protein, and on weight days, you can also eat more carbs to fuel the workout. It's ok if you gain a little, even if you gain a little fat, because now you know how to get rid of it.

    Good luck and congratulations on reaching your goal!
  • btkkterry
    btkkterry Posts: 183
    Maybe you should start tracking calories again. More protein and more strength training will probably help
    [/quot
    I need to start doing that again

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