Weight training while on a deficit.

kieran9810
kieran9810 Posts: 83 Member
in Health and Weight Loss
Hi, I've been weight lifting for about 5 months now and I'm seeing progress in terms of strength but not very fast. I think I started dead lifting about 30kg for 3x5, and the other day I managed to do 85kg for 2x5 but then today I couldn't even do 1x5 of 85kg, and I'm just wondering what actually effects your strength? Are calories a big role in strength and that's why it's harder for me to improve my strength or is it just a slow process? Just looking for some opinions :)

Replies

  • Francl27
    Francl27 Posts: 26,371 Member
    Curious too. I seem to be able to go up and down a lot. Sometimes something I did easily a week earlier suddenly gets too hard... go figure.
  • krawhitham
    krawhitham Posts: 831 Member
    For me, the calories I've eaten for the past few days means everything for my strength. If I eat close to 1800-1900 cals a day for a few days and keep going with my workout routine, I can do two full pull ups easily.

    If I eat under my TDEE (right now at 1550 cals a day) I can't even do one pull up, even though I know I had the strength to do it just last month when I was eating at my TDEE.

    I can tell in my cardio workouts too. When I'm eating in a deficit to lose weight, I feel fatigued and tired easier. When I'm eating close to TDEE or at a surplus, I can work out for much longer with much more strength!

    I look at it like a process. I want (NEED) to lose 30 more lbs at least, and so I really need to be in a deficit to do that. But, I should also exercise regularly because I don't want to lose my fitness as I get thinner. Fortunately, the thinner you get, the closer to your TDEE you end up eating, and the more strength you're capable of building.

    That's going to be a year-long process for me. I'm going to lose the extra weight, THEN build necessary strength in maintenance :)
  • kieran9810
    kieran9810 Posts: 83 Member
    Yeah I'm trying to focus on losing weight and then I want to gain muscle once I reach by goal, it's just frustrating being able to lift say 85kg one day and then 3 days later I can barely lift 65kg! Lol
  • no_russian
    no_russian Posts: 893 Member
    People who are beginners at weight training tend to get results faster than more advanced lifters. They also can make the most progress while eating at a calorie deficit. However, they will eventually hit a plateau because a calorie surplus is usually necessary to gain weight, muscle included. If you hit that weight lifting wall but need want to eat at a calorie deficit while trying to avoid losing muscle, them your goal should be to maintain lifting that same amount of weight, or add weight in the smallest increments possible.
  • no_russian
    no_russian Posts: 893 Member
    Also, eating your body weight in protein helps optimize muscle maintenance.
  • kieran9810
    kieran9810 Posts: 83 Member
    Yeah I'm gonna try and just maintain the weight for a week or two then slowly try to increase it, I normally have 150g to 250g protein a day.
  • dbmata
    dbmata Posts: 12,950 Member
    Yeah I'm trying to focus on losing weight and then I want to gain muscle once I reach by goal, it's just frustrating being able to lift say 85kg one day and then 3 days later I can barely lift 65kg! Lol

    Keep in mind, 85kg isn't bad, and too much deadlift volume when working near maximal ability can reduce your overall max lifts until you recover.

    When I go heavy, say anything over 115kg, I'll do it once or twice a week. You'll still get that sweet strength working.

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