Please clarify effects of lifting at different eating levels

threnjen
threnjen Posts: 687 Member
in Health and Weight Loss
I'm really interested in the idea of lifting, but oddly I can't seem to understand the different effects that it will have on body composition depending on the caloric habits that go along with it.

When we say "heavy lifting" I mean like Stronglifts 5x5 that I hear people talk about.

Here's my questions. All questions assume a person starting OVERWEIGHT, not at goal weight already. Meaning there is a layer of fat on the body to lose.

a) What will happen to fat, muscle, body composition if heavy lifting at a caloric deficit?
b) What will happen to fat, muscle, body composition if heavy lifting at a caloric maintenance?
c) What will happen to fat, muscle, body composition if heavy lifting at a caloric surplus?

Hopefully it is clear what I am trying to ask :)
Also I do understand that macros are relevant especially if trying to bulk at a surplus.

Replies

  • navyrigger46
    navyrigger46 Posts: 1,301 Member
    A: This scenario will assist you in maintaining current mass to some extent while cutting fat.
    B: This scenario will essentially do the same as above, though at a much, much slower pace, recomp is a very slow process.
    C: This is just a bulk. Depending on the amount of surplus you will gain both fat and muscle at varying degrees.

    Rigger
  • threnjen
    threnjen Posts: 687 Member
    Is there a benefit to doing lifting only, when I have so much weight to lose? Or should I focus on the weight loss first and recomp when I get closer to my goal.
  • Aaron_K123
    Aaron_K123 Posts: 7,122 Member
    I'm really interested in the idea of lifting, but oddly I can't seem to understand the different effects that it will have on body composition depending on the caloric habits that go along with it.

    When we say "heavy lifting" I mean like Stronglifts 5x5 that I hear people talk about.

    Here's my questions. All questions assume a person starting OVERWEIGHT, not at goal weight already. Meaning there is a layer of fat on the body to lose.

    a) What will happen to fat, muscle, body composition if heavy lifting at a caloric deficit?
    b) What will happen to fat, muscle, body composition if heavy lifting at a caloric maintenance?
    c) What will happen to fat, muscle, body composition if heavy lifting at a caloric surplus?

    Hopefully it is clear what I am trying to ask :)
    Also I do understand that macros are relevant especially if trying to bulk at a surplus.


    A) Provided your diet provides you with sufficient protein the addition of regular lifting to your calorie deficit will allow you to maintain your current level of muscle and not lose muscle along with fat.
    B) If you are perfectly at maintenance and lift then you will gain muscle sloooowly and lose fat sloooowly. Thing is riding that maintenance line while also exercising can be very difficult.
    C) Heavy lifting at surplus you will gain muscle at a rate dependent on how much surplus up to a maximum amount. You will also gain some fat during this time again dependent on the amount of surplus.

    Generally speaking if people want to gain muscle they eat at surplus because its harder to put on muscle than to lose fat. As a result it makes sense to eat more to maximize muscle growth and then you can just diet later to get rid of the fat you gained during the "bulk".

    This is the bulk/cut cycles people often go through to get into good shape.
  • Aaron_K123
    Aaron_K123 Posts: 7,122 Member
    Is there a benefit to doing lifting only, when I have so much weight to lose? Or should I focus on the weight loss first and recomp when I get closer to my goal.

    Yes there is a benefit to lifting at deficit. Several.

    1) You get to keep what muscle you have, if you don't lift and you are at deficit you will lose some muscle in addition to fat
    2) You get to improve your strength. Just because you don't gain muscle doesn't mean you can't gain strength. Better neuromuscular connections are formed, more nucleation of the muscle cells allows for better engagement of the muscle, training of the CNS allows for more fluid and powerful lifts. All of this will make you stronger and set you up for success if you do decide to move into a bulk phase.
  • missylectro
    missylectro Posts: 448 Member
    Subscribing. Interested as well
  • sheilaq14
    sheilaq14 Posts: 35 Member
    Well I'm no expert, but I think that scenario A helps shape your body underneath the fat, thus allowing the fat to look better, meaning you wear it better. Also, the muscles are ready to be shown off once the fat goes.

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