Lifting Weights on a Deficit?

alexagia
alexagia Posts: 37 Member
in Fitness and Exercise
I've been cutting for almost two weeks now, eating only 1200 calories a day (and taking a TON of supplements). That's about a 600 calories deficit. My TDEE is roughly 1800. I love lifting weights and I know you cannot technically gain muscle on such a deficit but I was wondering if it is still safe to do so, or should I just stick to cardio until I'm done with my cut?

Replies

  • DavPul
    DavPul Posts: 61,406 Member
    Not only is it safe to lift while on a cut, it's advised to do it. It creates an environment where a greater percentage of the weight you lose is from fat while helping you retain more functional, attractive, lean body mass
  • LifterDave
    LifterDave Posts: 112 Member
    Not only is it safe to lift while on a cut, it's advised to do it. It creates an environment where a greater percentage of the weight you lose is from fat while helping you retain more functional, attractive, lean body mass
    I agree with this 100%. Do what you can get done as long as you are able to sufficiently recover. If your capability to recover suffers a little, you could probably add back in a few calories and still be good with your cut.
  • jofjltncb6
    jofjltncb6 Posts: 34,415 Member
    Not only is it safe to lift while on a cut, it's advised to do it. It creates an environment where a greater percentage of the weight you lose is from fat while helping you retain more functional, attractive, lean body mass

    ^this

    That said, it sucks relative to eating maintenance or more...but absolutely beneficial.

    So about these 1200 calories...are these net or gross? (In other words, are you eating any additional calories to make up for the expenditure of your workouts?)
  • mdizzle99
    mdizzle99 Posts: 169 Member
    Not much to add. I agree with what has been said. The real goal of cutting is to lose fat while maintaining muscle. The lifting will be key to not losing the muscle you have.
  • Fujiberry
    Fujiberry Posts: 400 Member
    If you're lifting, I suggest you eat more. 1,200 is TINY, and your body isn't likely to recover properly from the lifting that you do, assuming that you're at least 5'0".
  • JesterMFP
    JesterMFP Posts: 3,596 Member
    Not only is it safe to lift while on a cut, it's advised to do it. It creates an environment where a greater percentage of the weight you lose is from fat while helping you retain more functional, attractive, lean body mass

    ^this

    That said, it sucks relative to eating maintenance or more...but absolutely beneficial.

    So about these 1200 calories...are these net or gross? (In other words, are you eating any additional calories to make up for the expenditure of your workouts?)
    Yeah, confused... are you using the MFP method (eating back exercise calories) or the TDEE method? 1800 for your TDEE if you're lifting weights and/or doing cardio seems a little low.
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    I lifted while on a cut but that being said I was never at 1200 calories (well one day by mistake and my lifts suffered)

    If you TDEE is 1800 why are you netting under 1200 most days? You don't have over 50lbs to lose...TDEE-5-10% would put you at about 1600 which is a good sustainable amount of food.

    I wont suggest you keep lifting at your current rate of intake due to my fear you are gonna drop something or hurt yourself.

    If you love lifting up your calories to at least 1500 net (eat exercise calories) and lift otherwise...no.
  • jlclabo
    jlclabo Posts: 588 Member
    I lifted while on a cut but that being said I was never at 1200 calories (well one day by mistake and my lifts suffered)

    If you TDEE is 1800 why are you netting under 1200 most days? You don't have over 50lbs to lose...TDEE-5-10% would put you at about 1600 which is a good sustainable amount of food.

    I wont suggest you keep lifting at your current rate of intake due to my fear you are gonna drop something or hurt yourself.

    If you love lifting up your calories to at least 1500 net (eat exercise calories) and lift otherwise...no.

    I agree with Stef completely. 1200 is way too low of an intake and still be lifting. also eat back some of your exercise calories.
    for exapmle: 1200 cals 100 protein/100 carbs/45 fats..... way too low in my opinion
    now an example of 1600 cals 110 protein/155 carbs/ 60 fats. it doesnt sound like much of a difference, but you would feel a great deal better and your lifts will not suffer as bad.

    *I AM NOT A DIETICIAN/ NUTRITIONIST/ PERSONAL TRAINER*
    these were just examples to make a point.
  • alexagia
    alexagia Posts: 37 Member
    Thank you for the replies!
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    Not only is it safe to lift while on a cut, it's advised to do it. It creates an environment where a greater percentage of the weight you lose is from fat while helping you retain more functional, attractive, lean body mass

    QFT

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