Losing Strength.

dsuazo95
dsuazo95 Posts: 5
edited November 2024 in Health and Weight Loss
Hello Guys,

I am right now running on a 1510 calorie diet, with 35%Carbs, 40%Protein, and 35%Fat. I've been losing weight (started at 183 on Jan, now I'm around 172~) but I think I'm losing too much strength too! I've noticed this on the last two weeks, where my bench press and squats have lowered. I follow a simple workout, 4 day split of Chest&Triceps, Back&Biceps, Shoulders&Abs, Legs; compound movements of increasing weight and decreasing reps: 4 sets, 12reps-10r-8r-6r, about 2 exercises per muscle, (i.e Flat and Inclined Bench press for Chest, Rope and Dips for Triceps). Also, cardio after every workout, 20 minutes, trying to burn around 200 cals~ per session.
So I believe I'm doing something wrong with either my workout or my diet, or is it normal to lose strength when losing weight and in a diet? If so, how can I avoid this without harming my weight loss goals?
If you have any questions for my food intake or my workouts, please ask!

Replies

  • runnrchic
    runnrchic Posts: 130 Member
    You might be burning through muscle. I'm.not sure but it seems heavier people are a little stronger, so the fact that you are getting smaller may just be because your smaller body is less powerful now. Once all the weight comes off I'm sure your lean defined muscles will shine through.
  • Alatariel75
    Alatariel75 Posts: 18,364 Member
    edited March 2015
    1500 calories a day is the absolute minimum recommended intake for a guy, and that's not taking into consideration calories burnt through exercise. My view is that you're at much too big a deficit and you're losing lean muscle tissue as well as fat. You could be eating a hell of a lot more and maintaining that muscle and still losing fat.
  • galgenstrick
    galgenstrick Posts: 2,086 Member
    How old and tall are you?
  • dsuazo95
    dsuazo95 Posts: 5
    I'm 19, 5'9.

    I've heard that I'm eating too little, but I feel full through the day though, maybe I'll bump +100 cals.
  • galgenstrick
    galgenstrick Posts: 2,086 Member
    dsuazo95 wrote: »
    I'm 19, 5'9.

    I've heard that I'm eating too little, but I feel full through the day though, maybe I'll bump +100 cals.

    You should be closer to 2000 calories a day, why did you want to eat so little?
  • dbmata
    dbmata Posts: 12,950 Member
    I was losing strength, went on trt, now I'm almost back to my strength levels that I had reached back in November.
  • dsuazo95
    dsuazo95 Posts: 5
    galgenstrick wrote: »
    dsuazo95 wrote: »
    I'm 19, 5'9.

    I've heard that I'm eating too little, but I feel full through the day though, maybe I'll bump +100 cals.

    You should be closer to 2000 calories a day, why did you want to eat so little?

    I went for the "Lose 2 pounds a week" option in MFP
    dbmata wrote: »
    I was losing strength, went on trt, now I'm almost back to my strength levels that I had reached back in November.

    Whats TRT?
  • bostonultd1
    bostonultd1 Posts: 45 Member
    Do you take a protein shake before and after your workout? Do you take a pre and post workout drink? What are your rest times in between sets? How's your form?
  • galgenstrick
    galgenstrick Posts: 2,086 Member
    dsuazo95 wrote: »

    I went for the "Lose 2 pounds a week" option in MFP

    The issue is you probably can't lose 2 pounds a week and gain strength. That's a pretty aggressive weight loss plan. You could try for 0.5-1 pound a week and probably gain strength if you want to both lose fat and gain strength. If you want to build muscle and lose fat at the same time you need to be eating at your maintenance. That's just the reality of it.
  • galgenstrick
    galgenstrick Posts: 2,086 Member
    dsuazo95 wrote: »

    Whats TRT?

    Steroids
  • bostonultd1
    bostonultd1 Posts: 45 Member
    TRT= testosterone replacement therapy
  • dsuazo95
    dsuazo95 Posts: 5
    bostonultd1 wrote: »
    Do you take a protein shake before and after your workout? Do you take a pre and post workout drink? What are your rest times in between sets? How's your form?
    I drink 1 scoop of ON Whey before working out, and 2 scoop after working out. My rest times are about 1m between sets. I think my overall form is right.
  • dsuazo95
    dsuazo95 Posts: 5
    galgenstrick wrote: »
    dsuazo95 wrote: »

    I went for the "Lose 2 pounds a week" option in MFP

    The issue is you probably can't lose 2 pounds a week and gain strength. That's a pretty aggressive weight loss plan. You could try for 0.5-1 pound a week and probably gain strength if you want to both lose fat and gain strength. If you want to build muscle and lose fat at the same time you need to be eating at your maintenance. That's just the reality of it.

    Thanks, maybe I should change my goal to 1 pound a week. Thanks guys.
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