Advice on Heavy lifting / losing fat

toshie333 · January 2014

Hi

I started a post yesterday - loads of great advice and replies but just wanted to clarify .....

im slightly confused between weight loss & gaining muscle vs changing body composition.....

I want to drop body fat and gain some lean muscle. is this possible how i am training?
I thought i would lose fat anyway through heavy lifting as it requires calories to fix them once torn etc.
Should i be dropping the fat first then building the muscle after?
Ive heard that doing both at the same time is one of the hardest hence why im eating at a defecit. (although im not sure i trust such a big number!)

3 sessions of HIIT x 20-25 min.

Not sure if i should be doing 3-4 full body weight lifting sessions or split upper/lower?

I am eating at a defecit to drop fat. apparently my TDEE is 2190 (however this is a scary number)
BMR around 1350-1400.

Currently weigh 132lb.
female. 24 years. 5.4ft

Protein is high (as in 150g a day)
Fat is about 50g
Carbs under 60g...
around 1200 cals eating clean.

Thank you all again !!!

irNathaniel · January 2014

it totally depends on why your doing it - seriously.

Unless you want to go to competition you don't need to take it as serious as it sounds.

If you use your Muscles, they WILL grow - if you burn calories and eat at a deficit then you will lose fat - kind of that simple.

The more muscle you have the better your metabolism will be - burning more calories due to muscle mass.

I have lost 60 pounds by doing cardio and weight lifting, my body is now shaping but I still have around 60 pounds of FAT to lose, not weight.

toshie333 · January 2014

Hi

Im not training for comp standards but i seriously want to see some results!

I like to have a bit of a programme. I have some knowledge on heavy lifting from the past but its been about 18 months so i was just looking for some advice.

Am open to any suggestions for training and nutrition.

Whats your prog like?

SezxyStef · January 2014

Hi

I started a post yesterday - loads of great advice and replies but just wanted to clarify .....

im slightly confused between weight loss & gaining muscle vs changing body composition.....

I want to drop body fat and gain some lean muscle. is this possible how i am training?
I thought i would lose fat anyway through heavy lifting as it requires calories to fix them once torn etc.
Should i be dropping the fat first then building the muscle after?
Ive heard that doing both at the same time is one of the hardest hence why im eating at a defecit. (although im not sure i trust such a big number!)

3 sessions of HIIT x 20-25 min.

Not sure if i should be doing 3-4 full body weight lifting sessions or split upper/lower?

I am eating at a defecit to drop fat. apparently my TDEE is 2190 (however this is a scary number)
BMR around 1350-1400.

Currently weigh 132lb.
female. 24 years. 5.4ft

Protein is high (as in 150g a day)
Fat is about 50g
Carbs under 60g...
around 1200 cals eating clean.

Thank you all again !!!

Okay so based on my understanding you do not gain muscle eating at a deficet you need to eat at a surplus for that....surplus meaning over your TDEE.

As for the calories you are eating??? 1200...eek. I did a quick scooby TDEE calculation and if you lift 3x a week and do Hiit 3x a week you could eat 2186 and maintain your weight...with a 10% deficet you should be eating about 1900 calories. When you are working out you need to fuel your body and 1200 calories just wont do it.

Macros I am not that knowledgable on them but know .8g per lb of LBM is sufficent. Me at 162lbs have mine set at Protien 120g, fat 42g and the rest carbs which works out to 180g (although I rarely hit that number)

As for the program lost of women seem to like New Rules of lifting for women...I personally use Strong Lifts and others like starting strenght. SL has 2 workouts using compound movements Squats, Rows, Bench, Overhead press and my Fav Dead lift. It's easy to learn and follow. It Adds 5lbs each workout except DL which add 10. there is a great group with a summary on it.

http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women

My only suggestion is find a program you like, do it and eat more food.

irNathaniel · January 2014

Okay so based on my understanding you do not gain muscle eating at a deficet you need to eat at a surplus for that....surplus meaning over your TDEE.

This is hard to answer, because to an extent its correct, but its like I said - if you use your muscles they will grow regardless of deficit, but when it comes down to it and your maxing out for a competition, you will holt progress by eating at a deficit, and you wont gain as much muscle mass.

it depends if you want to be some muscle bound beast or just want some shape whilst loseing.

I started at 303 Pounds about a year ago, I got to 243 and started lifting - after my last weigh-in i was 250 when i joined back here on the weekend. My size has Decreased Dramatically but my weight has increased and Im eating at a deficit.

Ok so it might be an initial think and the more I lift eventually the more I will need to eat but Im constantly cutting fat with muscle mass gains.

Does that make sense? My Strength has increased a tonne and I'm gaining as quick as my gym partners who dont need to lose weight.

I also do a whole bunch of cardio weekly.

SezxyStef · January 2014

Okay so based on my understanding you do not gain muscle eating at a deficet you need to eat at a surplus for that....surplus meaning over your TDEE.

This is hard to answer, because to an extent its correct, but its like I said - if you use your muscles they will grow regardless of deficit, but when it comes down to it and your maxing out for a competition, you will holt progress by eating at a deficit, and you wont gain as much muscle mass.

Gains made at a deficet do happen...noob gains typically. MOst of the time when people "think" they are building muscle is because they are losing fat and they can see the muscle. Keep in mind strenght gains <>muscle gains. As well you can make gains at a deficet but they come very very slow.

it depends if you want to be some muscle bound beast or just want some shape whilst loseing.

I started at 303 Pounds about a year ago, I got to 243 and started lifting - after my last weigh-in i was 250 when i joined back here on the weekend. My size has Decreased Dramatically but my weight has increased and Im eating at a deficit.

NOt sure what you are calling a "size decreased dramatically and weight increasing eating at a deficet"...if you are talking the 7lbs that could be a combination of water/weight...not necessarily all muscle.

Ok so it might be an initial think and the more I lift eventually the more I will need to eat but Im constantly cutting fat with muscle mass gains.

Does that make sense? My Strength has increased a tonne and I'm gaining as quick as my gym partners who dont need to lose weight.

I also do a whole bunch of cardio weekly.

Again I am not the most knowledgable on this topic...but my understanding is you are not making gains in muscle unless noob gains but even that doesn't seem to be the case if you have been lifting for a while. The gains in Strenght are great, the cardio is good too (exercise is exercise) and the deficet is creating what is needed to lose the "fat" that allows you to see the "muscle defintion"...

The group Eat Train Progress is a great place for information...this post

http://www.myfitnesspal.com/topics/show/818594-building-muscle-and-losing-fat-at-the-same-time

Leads to this article that discusses this.

http://www.bodyrecomposition.com/fat-loss/adding-muscle-while-losing-fat-qa.html

ETA: I am hoping that someone with more knowledge does jump in here there are a tonne of people who can explain this better then me as I have rudementry knowledge based on readings suggested by SS and Sara in ETP group

rybo · January 2014

Hi

I started a post yesterday - loads of great advice and replies but just wanted to clarify .....

im slightly confused between weight loss & gaining muscle vs changing body composition.....

I want to drop body fat and gain some lean muscle. is this possible how i am training?
I thought i would lose fat anyway through heavy lifting as it requires calories to fix them once torn etc.
Should i be dropping the fat first then building the muscle after?
Ive heard that doing both at the same time is one of the hardest hence why im eating at a defecit. (although im not sure i trust such a big number!)

3 sessions of HIIT x 20-25 min.

Not sure if i should be doing 3-4 full body weight lifting sessions or split upper/lower?

I am eating at a defecit to drop fat. apparently my TDEE is 2190 (however this is a scary number)
BMR around 1350-1400.

Currently weigh 132lb.
female. 24 years. 5.4ft

Protein is high (as in 150g a day)
Fat is about 50g
Carbs under 60g...
around 1200 cals eating clean.

Thank you all again !!!

You should be eating way more than 1200 cals. More like 2000, given your activity.
You don't need 150 g of protein a day, it won't hurt you, but if getting that much is hard you can cut it to 100-110 with no problems.

I'd pick any established program that covers your whole body for now. I'd do something full body 3x week, plus 2 HIIT sesssions, one "easy" cardio like a hike, walk, easy jog and then one day totally off.

stt43 · January 2014

It IS possible to lose fat and gain muscle at the same time, BUT ONLY if you are a complete beginner within your first six months of training. To do this you need to be eating maintenance calories, or only a small deficit, to allow for body recomposition (1200 a day is too low, and you will most likely be losing fat and muscle on this amount).
Full-body three or four times a week would be perfect for someone starting out. It also helps to have a good workout programme to follow.
I don't know how you have enough energy to workout at all with carbs/calories so low.

irNathaniel · January 2014

Okay so based on my understanding you do not gain muscle eating at a deficet you need to eat at a surplus for that....surplus meaning over your TDEE.

This is hard to answer, because to an extent its correct, but its like I said - if you use your muscles they will grow regardless of deficit, but when it comes down to it and your maxing out for a competition, you will holt progress by eating at a deficit, and you wont gain as much muscle mass.

Gains made at a deficet do happen...noob gains typically. MOst of the time when people "think" they are building muscle is because they are losing fat and they can see the muscle. Keep in mind strenght gains <>muscle gains. As well you can make gains at a deficet but they come very very slow.

it depends if you want to be some muscle bound beast or just want some shape whilst loseing.

I started at 303 Pounds about a year ago, I got to 243 and started lifting - after my last weigh-in i was 250 when i joined back here on the weekend. My size has Decreased Dramatically but my weight has increased and Im eating at a deficit.

NOt sure what you are calling a "size decreased dramatically and weight increasing eating at a deficet"...if you are talking the 7lbs that could be a combination of water/weight...not necessarily all muscle.

Ok so it might be an initial think and the more I lift eventually the more I will need to eat but Im constantly cutting fat with muscle mass gains.

Does that make sense? My Strength has increased a tonne and I'm gaining as quick as my gym partners who dont need to lose weight.

I also do a whole bunch of cardio weekly.

Again I am not the most knowledgable on this topic...but my understanding is you are not making gains in muscle unless noob gains but even that doesn't seem to be the case if you have been lifting for a while. The gains in Strenght are great, the cardio is good too (exercise is exercise) and the deficet is creating what is needed to lose the "fat" that allows you to see the "muscle defintion"...

The group Eat Train Progress is a great place for information...this post

http://www.myfitnesspal.com/topics/show/818594-building-muscle-and-losing-fat-at-the-same-time

Leads to this article that discusses this.

http://www.bodyrecomposition.com/fat-loss/adding-muscle-while-losing-fat-qa.html

ETA: I am hoping that someone with more knowledge does jump in here there are a tonne of people who can explain this better then me as I have rudementry knowledge based on readings suggested by SS and Sara in ETP group

thanks, some great advice and makes a lot of sense!

beaches222 · April 2014

bump

Advice on Heavy lifting / losing fat

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