Lifting and gaining weight...

bradsbaby1996
bradsbaby1996 Posts: 154 Member
in Fitness and Exercise
I eat low carb/ moderate protein/high fat (but not super high).. I have lost 110 in 10 months and am now below goal. Started at 264 now 154 (up and down a couple) and am 5'8..
I have been lifting a little for about a month but the last 2 weeks have gotten a weight bench and have gotten serious about it.. I feel great, I am definitely building muscle.. I have also started back walking/jogging and plan on running a 5k in October.
My question is this... I am gaining a few pounds although I know my eating is on point.. I know this is normal!! But how much can I expect to gain and how long will I be up before losing from lifting? Or will I possibly keep the added pounds but lose inches while building muscle?
Thanks!!

Replies

  • bradsbaby1996
    bradsbaby1996 Posts: 154 Member
    Anybody??
  • ew_david
    ew_david Posts: 3,473 Member
    How much have you gained?

    Are you eating at a deficit still?
  • ByronJP
    ByronJP Posts: 67
    From my experiences you may gain weight (muscle has more mass and density than fat does) but you will likely get toned and shrink still. Measurements! A lot of people don't typically lift weights to lose weight, correct me if I am wrong... I would say it's nothing to worry about if you gain a bit but see results in measurements. That being said you will burn more calories with more muscle, for instance an intense weight session can continue to burn your calories after you've stopped.
  • bradsbaby1996
    bradsbaby1996 Posts: 154 Member
    I'm definitely still eating at a deficit. . I am not lifting to lose weight.. I know 154 doesn't really sound too small hut it is small enough for me.. I just want to tone up and look better now. The couple pounds doesn't even bother me.. I just don't want to keep gaining.. but I'm definitely not gonna give up on lifting either because I love it!
  • bradsbaby1996
    bradsbaby1996 Posts: 154 Member
    I was down to 154 last week.. up to 158 but this morning back down to 155..
  • rybo
    rybo Posts: 5,424 Member
    It is also likely that your muscles have swelled with fluid as they are in repair and being used more often for your strength training. If you are eating in a deficit, this number should slowly creep back down as you continue losing fat. If you are a total newb there is a chance you can gain some muscle in a deficit, but most likely its fluid gain in your muscles.
  • KaylaLouise
    KaylaLouise Posts: 10
    when you lift your muscle swell and often hold on to water, most guys refer to this as getting a good pump. so it is natural that you will fluctuate a little.

    Lifting will tone and tighten you as well as help to burn more body fat when you are resting so stick with it.
  • ew_david
    ew_david Posts: 3,473 Member
    I'm definitely still eating at a deficit. . I am not lifting to lose weight.. I know 154 doesn't really sound too small hut it is small enough for me.. I just want to tone up and look better now. The couple pounds doesn't even bother me.. I just don't want to keep gaining.. but I'm definitely not gonna give up on lifting either because I love it!

    It's most likely fluid retention in your muscles. Assuming that you're following a decent program and getting adequate rest/nutrition, it doesn't stick around long.

    Keep it up!
  • jrodri0105
    jrodri0105 Posts: 91 Member
    You are not going to toned at a calorie deficit. Trying eating at a slight surplus and lift heavy. If you stay on a deficit you will not create muscle. After you feel like you gained a bit of muscle than go back to your deficit & continue lifting heavy in order to lose fat & maintain the muscle you have. This will get you toned
  • bradsbaby1996
    bradsbaby1996 Posts: 154 Member
    Thanks guys! It's working for sure! My arms have went from being really skinny with no definition and flabby to actually looking a lot better! Another question. . What's a good goal as far as pound wise for me? I was really low protein (stupidly) for several months and got very weak.. I have been eating more than double the amount since the beginning of July and am regaining my strength but am only able to comfortably lift 35 pounds bench pressing.. but I can easily lift 60 with my legs and 60 with my arms using the top of the leg bar..
  • Svanel
    Svanel Posts: 6,255 Member
    if you're looking to build muscle - i honestly don't think you should be in a calorie deficit. You should be eating more to feed those muscles so they can grow.
  • Svanel
    Svanel Posts: 6,255 Member
    if you're wanting that muscle, you gotta remember to take that protein. if you're not getting enough protein in your diet, then you should be drinking a protein shake to fill in the gaps. What's your diet like?
  • bradsbaby1996
    bradsbaby1996 Posts: 154 Member
    I eat 103 grams of protein a day at least, sometimes a little more..
  • rybo
    rybo Posts: 5,424 Member
    I eat 103 grams of protein a day at least, sometimes a little more..

    That is an adequate level. As far as goal weight, at this point I would let the mirror determine your happiness. Also as you get leaner and leaner, you will likely have to keep a smaller deficit so that you have the energy to work out but also slowly drop some more fat.
  • Jennilyn79
    Jennilyn79 Posts: 30 Member
    Don't worry about your current statistics with lifting, the important thing is that you're increasing the weight every week. I'm assuming you're on a program like SS or SL hopefully.
  • bradsbaby1996
    bradsbaby1996 Posts: 154 Member
    Don't worry about your current statistics with lifting, the important thing is that you're increasing the weight every week. I'm assuming you're on a program like SS or SL hopefully.

    I have no idea what either of those are!! I bench press sets of either 10 or 15 with a rest in between each one.. with the leg har I do 2 sets of 20.. I am very willing to try something else though!
  • ew_david
    ew_david Posts: 3,473 Member
    You are not going to toned at a calorie deficit. Trying eating at a slight surplus and lift heavy. If you stay on a deficit you will not create muscle. After you feel like you gained a bit of muscle than go back to your deficit & continue lifting heavy in order to lose fat & maintain the muscle you have. This will get you toned

    <--- has been eating at a deficit for 18 months.
  • trishfit2014
    trishfit2014 Posts: 304 Member
    Google starting strength or stronglifts. These are both great programs for new lifters. The few pounds gained is water weight as your muscles will retain water when you lift. If you continue eating at a deficit you will not gain weight.
  • Hornsby
    Hornsby Posts: 10,322 Member
    You are not going to toned at a calorie deficit. Trying eating at a slight surplus and lift heavy. If you stay on a deficit you will not create muscle. After you feel like you gained a bit of muscle than go back to your deficit & continue lifting heavy in order to lose fat & maintain the muscle you have. This will get you toned

    Actually, lifting heavy while on a deficit is exactly how you get "toned" (although I don't like that word).
  • jrodri0105
    jrodri0105 Posts: 91 Member
    Thats' because you are losing fat & maintaining the muscle you already have.
  • jrodri0105
    jrodri0105 Posts: 91 Member
    You are not going to toned at a calorie deficit. Trying eating at a slight surplus and lift heavy. If you stay on a deficit you will not create muscle. After you feel like you gained a bit of muscle than go back to your deficit & continue lifting heavy in order to lose fat & maintain the muscle you have. This will get you toned

    <--- has been eating at a deficit for 18 months.
    Thats' because you are losing fat & maintaining the muscle you already have.
  • KaylaLouise
    KaylaLouise Posts: 10
    Dont focus to heavily on how much you are lifting. Proper technique will always be more important that how much you can lift.

    For example i can correctly deadlift 65kgs (143.3 pounds), im activating all the muscles and not putting strain on my back.

    I can also deadlift 75kgs (165.3 pounds) but not with the correct form thus putting extra strain on my lower back.

    Focus on form and then the strength to lift heavier will come.

    Each exercise you do with weights will probably require different starting weight and there is no "here is the standard for a girl of your weight/height/size/age". Everyone is different.
  • bradsbaby1996
    bradsbaby1996 Posts: 154 Member
    I don't know how to add pics to a post with a phone but I am adding two new pictures.. I have gained 4 pounds that are sticking around but I am totally fine with it because to me the difference already is amazing!! I look smaller at 158 than I did at 154 all because of lifting and jogging!!
  • Hornsby
    Hornsby Posts: 10,322 Member
    You are not going to toned at a calorie deficit. Trying eating at a slight surplus and lift heavy. If you stay on a deficit you will not create muscle. After you feel like you gained a bit of muscle than go back to your deficit & continue lifting heavy in order to lose fat & maintain the muscle you have. This will get you toned

    <--- has been eating at a deficit for 18 months.
    Thats' because you are losing fat & maintaining the muscle you already have.

    Which is generally what people are referring to when they say "toned".
  • smarieallen85
    smarieallen85 Posts: 535 Member
    You are not going to toned at a calorie deficit. Trying eating at a slight surplus and lift heavy. If you stay on a deficit you will not create muscle. After you feel like you gained a bit of muscle than go back to your deficit & continue lifting heavy in order to lose fat & maintain the muscle you have. This will get you toned

    I'm seeing this so much. Isn't there a difference between toning and building serious muscle? I've been eating at a deficit and weigh lifting since June and I am definitely toning.
  • TiberiusClaudis
    TiberiusClaudis Posts: 423 Member
    Go to this site to begin your search: http://www.bodyrecomposition.com/fat-loss/body-composition-numbers.html

    The site rocks and most likely you will gain a lot of knowledge in the area of body comp.

    BTW...awesome results...you have already gone past what most people will ever achieve. Now the hardpart begins of keeping it off.
  • jrodri0105
    jrodri0105 Posts: 91 Member
    You are not going to toned at a calorie deficit. Trying eating at a slight surplus and lift heavy. If you stay on a deficit you will not create muscle. After you feel like you gained a bit of muscle than go back to your deficit & continue lifting heavy in order to lose fat & maintain the muscle you have. This will get you toned

    I'm seeing this so much. Isn't there a difference between toning and building serious muscle? I've been eating at a deficit and weigh lifting since June and I am definitely toning.

    Like I said its because you are losing fat and maintaining muscle or you're going through a recomp, which takes a long time. When most people use the word "tone", it basically means trying to get to a lower body fat %. Tone can mean different things to many. Let me clarify, you can get toned on a calorie deficit. I had misspoke but you cannot gain muscle on calorie deficit unless you're a newbie which will only happen initially.
  • bradsbaby1996
    bradsbaby1996 Posts: 154 Member
    Go to this site to begin your search: http://www.bodyrecomposition.com/fat-loss/body-composition-numbers.html

    The site rocks and most likely you will gain a lot of knowledge in the area of body comp.

    BTW...awesome results...you have already gone past what most people will ever achieve. Now the hardpart begins of keeping it off.

    Thank you! I have worked very hard and am working harder than ever now! I ran my first nonstop mile this morning!

Categories