Calling all Weightlifters!

If you're going to do some hardcore weight lifting, it would be a sin to be in a deficit.

If you're going to do some hardcore weight lifting, it would be a sin to be in a deficit.

why?

OP: I like to start with BWx12 gross cals and assess every 2 weeks. 1g/lb of LBM for protein minimum. .3g/lb of BW for fat minimum.

When it comes to exercise I don't like to start anything hard core. I would be careful you don't expect too much from yourself too soon. It is really easy to get burned out or discouraged because you pushed yourself too far. I am not saying this to discourage you. I wish you well n your journey.

I also just started lifting heavy with a trainer last week. I don't really get nutrition advice from him, but on days I workout, I am around 1900 and rest days, I stay around 1600. It really depends on the day. If I am hungrier, then I eat.

I'll just throw in my two cents:)

I like the idea of losing weight slowly and getting stronger. You may notice that on days where you eat more calories you are more successful lifting heavier. If this is the case, and if it makes you happy, consider losing at a slower pace, maybe TDEE minus 10%. Or, you could continue doing what you are doing and you will lose.

This helped me so much! Best of luck.

http://www.myfitnesspal.com/topics/show/974889-in-place-of-a-road-map-short-n-sweet

Well I consume between 1400-1500 calories a day on work out days and 1300 on non work out days. I don't put in my calories burned or work outs on MFP as it alters your calories. I just put it as an exercise note. As I'm trying to still lose weight ( tone up) I need to be in a caloric defisit. All my info btw I have gotten from my personal trainer/nutricionist.
Hope it helps

I also just started lifting heavy with a trainer last week. I don't really get nutrition advice from him, but on days I workout, I am around 1900 and rest days, I stay around 1600. It really depends on the day. If I am hungrier, then I eat.

My TDEE is around 2100. I keep to 1600 because that's my TDEE - 20%. It's actually 1680, but I leave those extra 80 calories to make up for mints that I may grab from the lobby during the day. On the days I lift, I usually eat more of my calories back if I am hungry. I don't want to hurt anything because my body isn't getting what it needs. I am only 5'2 and have about 10 pounds left to lose so I eat more when I need to keep my muscle and just lose the body fat.

With TDEE, you're not supposed to eat calories back, but this is what is working for me and it's sustainable.

I am new to heavy lifting, which since I'm a beginner it's not all that heavy yet... This is my 3rd week of lifting heavy on a 12 week program that I found on Bodybuilders.com.... In the article below they give you what your macros should be when doing this program.. That is what I am using.. I have no results yet as I committed to myself not to weight, measure, or comparison pics until after the 12 weeks is up... However... this program up'd my calories considerably and when I do workout I do not add back calories that I burned. I have noticed recently that my appetitie is increasing alot... (MFP had me on 1530 a day to lose 0.5lbs a week and this program has me on 2388 at a minimum).. I have to admit eating this much is scary but I vowed to give it a fair try.. and I knwo I may actually gain weight but that's why I measured.. I'd still like to lose 30 - 40lbs but toning up and trimming fat is my ultimate goal!

I'll just throw in my two cents:)

I like the idea of losing weight slowly and getting stronger. You may notice that on days where you eat more calories you are more successful lifting heavier. If this is the case, and if it makes you happy, consider losing at a slower pace, maybe TDEE minus 10%. Or, you could continue doing what you are doing and you will lose.

I agree with this. Plus having refeeds every now and then (that's when you eat all your TDEE calories)

the leaner you are, the harder it is to lose just fat without also getting a loss of lean body mass and strength along with it. If you're serious about lifting, keep your deficit small, and lose the fat slowly. You'll see more progress that way, both in terms of how much you can lift and also in how your body looks. There's no benefit in losing fat quickly. The goal is to maintain a healthy body fat percentage for life, it's not about how quickly you get there. It's about staying there for life.

Personally, I reached my goal in terms of fat loss about a year ago. I now have a goal which is to gain strength and lean mass. I was 130lb, I'm currently aiming for 140lb, while keeping my body fat percentage roughly the same.

I would suggest starting off conservatively and do TDEE * 90% (10% deficit) on lifting days and possibly TDEE * 85% (15% deficit) on non-lifting days. Now non-lifting days could include some cardio as well, not necessarily a day off. See how your body reacts and adjust from there. The worst thing you could do is go too aggressive at 20% - 30% and wear yourself out.

Also, ChrisDavey posted something about LBM * 12, which is also another way of doing it. You can do LBM * 12 and then progress to LBM * 10 (aggressive) if necessary.

I'm planning on lifting 5-6 days a week. Right now MFP has be at 1370 cals.

I use TDEE - 500 calories and do not eat back my exercise calories. Don't forget to incorporate REST days, rest is when you're building muscle during repair.