new rules of lifting for women

reh1089
reh1089 Posts: 21
in Fitness and Exercise
Hey guys,

I just finished the first stage of New Rules for women. I feel way stronger so hooray!

I have gained weight though. I need to lose like 5-10 pounds at this point (also recently moved and do a lot of stress eatinggg).

The book recommends only cutting about 300 cals a day, but I want to go down to about 1400 a day (I'm 5'5", 149lbs). That's about 500 below my maintenance. I would eat 1600 on days I lift (protein drink).

Will my weight training still be effective if I'm eating that little? (that's a little for this girl haha)

Replies

  • Mrskmacca
    Mrskmacca Posts: 44 Member
    Who do you think you need to lose weight? Have you read all the book? Maybe you have gained muscle?
  • jnh17
    jnh17 Posts: 838 Member
    Cut your calories and see if it's sustainable (like, you're not dead tired and you're able to make it through a few -- not just one -- workouts and still progress with adding weight).

    Are you lifting 3 days a week? What do you do on your not-lifting days?
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    The weight you gained is most likely water and glycogen. When you lift, you retain a lot of both for muscle repair...like up to 8-10 Lbs worth. When you lift you are likely to notice more inches gone over time with only small changes in scale weight. Scale doesn't tell even 1/4 of the story...stop obsessing about scale weight...lift and look like a goddess; the rest will take care of itself.

    Personally, my lifts sucked horrendous *kitten* when I was at a big deficit...better at a smaller deficit...even better at maintenance (plus a little extra)
  • Lady_Bane
    Lady_Bane Posts: 720 Member
    If you are scared of gaining a little bit, then you need to cut back on your weight training, or the poundage.
  • reh1089
    reh1089 Posts: 21
    I was lifting three days a week usually and doing some light cardio activity on 2 or 3 of my off days. I'm currently on my week off. And I don't care so much about the scale as fitting into my clothes. I have definitely gained inches around my hips and thighs and have a belly! (too much drinking!!)
  • DostThouEven
    DostThouEven Posts: 148
    What do you mean by effective? It will still have the effect of preventing muscle loss as you lose weight...
  • Lady_Bane
    Lady_Bane Posts: 720 Member
    I was lifting three days a week usually and doing some light cardio activity on 2 or 3 of my off days. I'm currently on my week off. And I don't care so much about the scale as fitting into my clothes. I have definitely gained inches around my hips and thighs and have a belly! (too much drinking!!)

    Then stop drinking. When I am cutting, I do not touch alcohol, the striations in my abs, shoulders and chest are more important to me than alcohol. <3
  • heatherloveslifting
    heatherloveslifting Posts: 1,428 Member
    I just finished the NROLW program on a small deficit yesterday (mostly eating TDEE minus 20%, but sometimes I would eat maintenance levels). I did progress quite a bit with strength anyway, although probably not as much as I would have eating more. And I am VERY, extremely happy with the difference in my body even though I only lost maybe 12 lbs over 7 months.

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