Weight lifting to lose fat

I'm 5ft 11, 23yr old male trying to lose some fat.

At the moment im eating about 1500 calories, my average breakdown is about - 20% carb, 35% fat, 45% protein.

I'm doing about 1h of strength exercises, 4/5 times a week, heavy lifts etc.

I have bee losing fat but I'm looking to speed it up a bit more.

I'm thinking of starting to run, however I know that when my muscles are growing that its burning up calories. With that happening and running at the same time im worried I'll go over the 1200 calorie mark which I have done before and it significantly stunts my fat loss.

Has anyone else had experience losing fat with running and strength training? Any guidance on how many calories I should be eating if i'm going to be burning up about 300 calories running?

Keep up weight lifting.
Do Full body routines, with compound exercises (like StrongLifts 5x5)
You can add in cardio, doesn't have to be running....lot of studies say that steady state cardio is just as effective.
I do stairmaster for like 20 - 30 min, and elliptical for about 20 min....while in a fasted state. I found that helped me a ton in burning through stubborn fat areas.
Caloric deficit is a must.

I would recalculate my macros if I were you.
Since you are in a caloric deficit.....
Do protein at 0.8 - 1.0 gr / pound of body weight
Do fat at 0.4 gr / pound of body weight (minimum)
And carbs can be the remainder of your calories....so get a decent amount of carbs on workout days, they benefit your muscle development

Also as others noted, you need to know your TDEE
Try http://iifym.com/iifym-calculator/

Great Information Seth!!

I am confused. Are you using weights alone to lose fat? Weights alone in a calorie deficit does not really do much. I have the same problem too. M problem is though that I am trying to cut fat and build muscle which is a diet that almost takes perfection to do.

Have you done research on what is the best way to cut fat?

Also weight training does not burn that much. Slow steady cardio burns more I think. I don't know I stop doing slow steady cardio from like September.

Yeah i am, and its been working. I know weight lifting does not burn that much fat thats why ive kept my calorie intake to about 1,500.

I am confused. Are you using weights alone to lose fat? Weights alone in a calorie deficit does not really do much. I have the same problem too. M problem is though that I am trying to cut fat and build muscle which is a diet that almost takes perfection to do.

Have you done research on what is the best way to cut fat?

Also weight training does not burn that much. Slow steady cardio burns more I think. I don't know I stop doing slow steady cardio from like September.

I am confused. Are you using weights alone to lose fat? Weights alone in a calorie deficit does not really do much. I have the same problem too. M problem is though that I am trying to cut fat and build muscle which is a diet that almost takes perfection to do.

Have you done research on what is the best way to cut fat?

Also weight training does not burn that much. Slow steady cardio burns more I think. I don't know I stop doing slow steady cardio from like September.

completely disagree.

You should be using your diet and not your training to lose fat. You should not be looking at weight training from a 'how many calories does it burn' standpoint. Resistance training allows you to retain/build muscle and change a physique the way only cardio cannot. (note - I still do cardio for other reasons).

There are plenty of people who get very very lean never doing any cardio and only weight training.

I never said exercise was the best way to cut fat. I did say it takes a really strict diet to gain muscle and lose more fat.

One can use diet or exercise to cut fat but please don't lose that butt!! Am I right??

I know for a fact ive lost fat and gained muscle.

Ive taken progression pictures for fat loss and for muscle gain i was doing dumbell chest presses at the beginning at 14/16kg and now im doing 22kg so i must be gaining a bit of muscle

I know for a fact ive lost fat and gained muscle.

Ive taken progression pictures for fat loss and for muscle gain i was doing dumbell chest presses at the beginning at 14/16kg and now im doing 22kg so i must be gaining a bit of muscle

I am confused. Are you using weights alone to lose fat? Weights alone in a calorie deficit does not really do much. I have the same problem too. M problem is though that I am trying to cut fat and build muscle which is a diet that almost takes perfection to do.

Have you done research on what is the best way to cut fat?

Also weight training does not burn that much. Slow steady cardio burns more I think. I don't know I stop doing slow steady cardio from like September.

I know for a fact ive lost fat and gained muscle.

Ive taken progression pictures for fat loss and for muscle gain i was doing dumbell chest presses at the beginning at 14/16kg and now im doing 22kg so i must be gaining a bit of muscle

I am confused. Are you using weights alone to lose fat? Weights alone in a calorie deficit does not really do much. I have the same problem too. M problem is though that I am trying to cut fat and build muscle which is a diet that almost takes perfection to do.

Have you done research on what is the best way to cut fat?

Also weight training does not burn that much. Slow steady cardio burns more I think. I don't know I stop doing slow steady cardio from like September.

Weight training will boost your metabolism for hours after your done, cardio just burns calories as your doing it then it stops, I lost 30+Lbs just lifting no cardio.

I am confused. Are you using weights alone to lose fat? Weights alone in a calorie deficit does not really do much. I have the same problem too. M problem is though that I am trying to cut fat and build muscle which is a diet that almost takes perfection to do.

Have you done research on what is the best way to cut fat?

Also weight training does not burn that much. Slow steady cardio burns more I think. I don't know I stop doing slow steady cardio from like September.

Weight training will boost your metabolism for hours after your done, cardio just burns calories as your doing it then it stops, I lost 30+Lbs just lifting no cardio.

Slow steady cardio only burns during workouts.
I do HIIT and cardio acceleration which takes me like a half hour to recuperate from. I am not a newbie fitness level. That was years ago.
Muscle mass boost metabolism a little bit more than weight training in the calorie deficit.

How long it take you to lose 30 pounds because I am at 77 days and 22 pounds down. Before that I lose pants size from 42-38 with no scale change?

It took about 5 months, The first 20 lbs came off easy but the last 10 have been a struggle.. Yes clothe sizes have been changing to just not the scale, don't really care for the scale it's the recomp that matters

I'm 5'4 130 lbs and losing weight eating 1600 and lifting heavy. I really think 1500 is too low for someone your size. Calculate TDEE and subtract 20%. I don't see the point of low carbs, try 40/30/30. You need to fuel your body. And it's not a race, you are losing fat at the rate your body is meant to. Give it time, you'll be in your sexy pants in no time.