From Fat to Fit Back To Fat And Fit AGAIN

TheLastOfUsNow
TheLastOfUsNow Posts: 3 Member
edited February 24 in Health and Weight Loss
I was about....280 pounds. Over the course of a year and a so/so diet, I lost tons of weight (muscle and fat) through a caloric deficit of crap foods (not the best....but mostly chicken and white rice).

I was 165 lbs...about 13% bodyfat (which I was happy with) and now I'm 200 lbs after another year and a half...and I need dire help.

Currently my workouts involve high intensity and using HEAVY weights. I heard however that lifting heavy weights can give you more muscle rather than a loss of fat.

I know I have to be on a caloric deficit again but I do NOT want to lose muscle. Would doing heavy weights make me gain muscle on a caloric deficit? And if I'm not on the most STRICT caloric deficit diet/way of life - is it possible I end up gaining weight due to more muscle?

I want my weight to be about 170 again (difference of 30 lbs) but I want way less fat than I ever had and about the same musculature.

Any help would be appreciated in this balancing act. I also am going to be taking in a lot of protein to not lose muscle. But if I do heavy weights - what are the results?

Replies

  • kgeyser
    kgeyser Posts: 22,500 Member
    You can't gain muscle in a deficit, so don't worry about that. If you made your goal to lose 1 lb per week, continued with your heavy lifting routine and some cardio thrown in there, you would get the results you want (retaining lean body mass and losing fat). You do need to make sure you are getting enough protein and are not trying to run a huge calorie deficit, because a bigger deficit will mean muscle loss with fat.

    These links are helpful, and I would suggest checking out the Eat, Train, Progress group. So much information in there about lifting heavy things and losing weight.

    http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

    http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets
  • TheLastOfUsNow
    TheLastOfUsNow Posts: 3 Member
    Hi,

    Thank you for this. But I find it hard to believe I have any muscle whatsoever under my fat. I know that the fat is covering it up but at 20% body fat. I mean I'm back at 20% from 13% which super duper sucks. I went from a size 32 to a size 36 now (4 sizes up). Though when I was at 13% bodyfat it was like a "skinny fat" where I wasn't really fit, but I looked slim with the muscle + fat loss...if that makes sense?


    Basically I'm trying hard to lift heavy but then I don't get what the point is if I'm not gaining muscle. Why not just lift something barely? I mean is there a calculator to tell me how much weights I need to lift to "maintain" my current nonexistent hidden musculature?
  • TheLastOfUsNow
    TheLastOfUsNow Posts: 3 Member
    Bump :)
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