Heavy lifting on deficit?

storyborey
storyborey Posts: 35 Member
in Fitness and Exercise
Hi

I read these boards all of the time and have just joined for this question. You are all so very helpful I am confident someone will be able to solve my connundrum!

I am 26 year old female, 5'6, 128 lbs.

I used to weigh around 150 lbs and have worked hard over the past 8 months or so on a reasonable deficit and spinning/treadmill 2 times a week. Nothing extreme.

My body shape is apple, and although I feel I don't want to see the scale drop any further (I know I am nearing the lower end of my BMI), my tummy is still very much a tummy. I have read a lot about heavy lifting and have just started adding it into my plan while cutting back on the cardio.

My question is: do I now eat at maintenance and heavy lift, or do I keep a small deficit to account for the small amount of fat I would like to lose? I know fat cannot turn into muscle, so it makes sense for me to continue on a deficit, but want to do this right and would love your advice.

Thank you!

Replies

  • kelly_e_montana
    kelly_e_montana Posts: 1,999 Member
    My own opinion: Personally, I would not eat in a deficit for a while. You are at an enviable (for many) size for your height. I would worry about gaining muscle first. You may even see your clothing size go down but your scale weight go up.

    I would try to keep my protein at least 128 grams per day if I were you. That should be very do-able.

    If you later feel you need to do another cut, do so. However, I think you will get a lot of results just by starting with weight training. Start that first and then tweak it as needed. You will be really happy with the changes you see in your body! Just make sure you actually do lift heavy enough to make a difference.
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    at 5 ft 6 and 128 lbs...you are already in normal weight range...

    If you want to lose fat and keep you muscle you can eat at a small deficet....5% -10%...the smaller the deficet the better.

    If you are at no deficet you are doing a body recomp which is a long road. With a 5%-10% deficet it takes a while too but not as long. That being said I wouldn't be concerned about scale weight if you want to lift...

    http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

    Check out this link this young woman illustrates what you can do and how it affects the scale...
  • storyborey
    storyborey Posts: 35 Member
    My own opinion: Personally, I would not eat in a deficit for a while. You are at an enviable (for many) size for your height. I would worry about gaining muscle first. You may even see your clothing size go down but your scale weight go up.

    I would try to keep my protein at least 128 grams per day if I were you. That should be very do-able.

    If you later feel you need to do another cut, do so. However, I think you will get a lot of results just by starting with weight training. Start that first and then tweak it as needed. You will be really happy with the changes you see in your body! Just make sure you actually do lift heavy enough to make a difference.

    Well currently I am eating a deficit, so are you recommending I slowly increase to around maintenance? I don't understand how my tummy fat will decrease without a deficit, although I am aware I don't need to lose any more pounds on the scale.
  • storyborey
    storyborey Posts: 35 Member
    I am so sorry to bump. I am still confused!
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    lifting helps get rid of fat on it's own.

    There are articles about body recomp galore but I suspect you are not interested in the mechanics of it.

    If you lift weights while eating maintenance you will lose fat, very slowly...and the weight may go up due to small gains in muscle.

    If you lift weights while eating at a deficet you will lose fat quicker which means the scales go down.

    http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

    Here is a blog to help you understand
  • EpsilonGamma
    EpsilonGamma Posts: 96
    Do you do intermittent fasting?

    Essentially you go eat at maintenance, otherwise you will lose weight.

    Lifting will help gain you some muscle and lose fat if you eat properly.

    Make sure your protein is high (around 100g for your weight). You can eat at a slight deficit (-15-20%) on non workout days, and then eat at +15-20% on workout days.

    This is assuming that you are lifting 3x a week.
  • lightmouse
    lightmouse Posts: 175 Member
    In because I'm also interested in this - I'm only slightly taller but the same weight as the OP, and want to get that last bit of wobble off my tummy (I'm SO nearly where I want to be, I've worked so damn hard and I don't want to ruin everything by losing more scale weight and looking gaunt...been there before and it was not a pretty look :noway: )
  • bluetuesday5
    bluetuesday5 Posts: 99 Member
    Lifting will always improve the ratio of fat to muscle lost or muscle to fat gained, whether you are eating at a surplus or deficit.
  • storyborey
    storyborey Posts: 35 Member
    Do you do intermittent fasting?

    Essentially you go eat at maintenance, otherwise you will lose weight.

    Lifting will help gain you some muscle and lose fat if you eat properly.

    Make sure your protein is high (around 100g for your weight). You can eat at a slight deficit (-15-20%) on non workout days, and then eat at +15-20% on workout days.

    This is assuming that you are lifting 3x a week.

    Oh no I don't do IF. I tried, but I just like the taste of food too much. Why would it make a difference?
  • storyborey
    storyborey Posts: 35 Member
    lifting helps get rid of fat on it's own.

    There are articles about body recomp galore but I suspect you are not interested in the mechanics of it.

    If you lift weights while eating maintenance you will lose fat, very slowly...and the weight may go up due to small gains in muscle.

    If you lift weights while eating at a deficet you will lose fat quicker which means the scales go down.

    http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

    Here is a blog to help you understand

    Thank you very much, I suppose the consensus is to keep at a slight deficit then. I just don't really want to see the scale go down much further, even though, looking at my tummy, it needs to go down by 10lbs or so!
  • 12by311
    12by311 Posts: 1,716 Member


    Oh no I don't do IF. I tried, but I just like the taste of food too much. Why would it make a difference?

    I don't want to hijack thread, but this doesn't make sense.



    Anyway, I agree with other poster…eat at a very slight deficit. Lift ze weights.

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