Lifting heavy weights; can't lose weight

Peekay24 · May 2015

I lost 40 lbs last year but have hit a slump. I haven't lost a pound in a few months. First it was Halloween candy, then Christmas food, then a vacation and then Easter candy. I decided to start tracking my macros and calories to help get me back on track.
I've been using my fitness pal for a month. I've set it to lose 1.5 lbs a week and I'm under almost every day and I haven't dropped a pound this month.
However, I do lift pretty heavy 4 days a week. Is it possible that I'm not losing because I'm gaining muscle?? Or is it something else?
I'm beginning to doubt the amount of calories I should actually be eating or if the food I'm putting in is correct. I guess I'm saying I'm not sure I trust the numbers on the app or if it's because Im' lifting heavy.
I don't necessarily notice a change in my body but I am able to increase weights regularly(meaning I'm getting stronger)
thanks for your help....it's frustrating

martinel2099 · May 2015

Congrats on the 40 lb weight loss in the past.

What's your calorie goal now? What's your height / weight? What's your calorie goal now? Do you weigh and measure your food portions properly?

colors_fade · May 2015

You're a 38-year old male. Let's get some numbers.

Odds are you're just not really eating at a deficit. It's the most common mistake and easy to do.

You've lost weight, so your body operates fine at a cut. It's not like you suddenly created a thyroid condition.

I lift heavy too; have done that for two years. On calorie surplus I gain weight as I should, and about half of it is muscle. Since March I've been focused on cutting. At a calorie deficit, weight comes off. I still have managed a few PR's over that time, so I'm still getting stronger.

If you aren't losing any weight, it's probably because you're eating closer to maintenance than you think.

Sued0nim · May 2015

You're most probably not logging properly and eating more than you think

jimmmer · May 2015

rabbitjb wrote: »

You're most probably not logging properly and eating more than you think

Bingo.

Track accurately for 2 weeks straight and then make decisions based off the good data you've just accumulated.

subversive99 · May 2015

Also, with only 9 pounds to lose, 1.5 loss per week seems pretty high. I'd try setting it to 1lb or .5lb per week and adjust from there.

RoxieDawn · May 2015

jimmmer wrote: »

rabbitjb wrote: »

You're most probably not logging properly and eating more than you think

Bingo.

Track accurately for 2 weeks straight and then make decisions based off the good data you've just accumulated.

^this

DawnieB1977 · May 2015

What did you do to lose the 40lbs? Are you eating more now than you were? Apart from lifting, have you changed your exercise at all? People who say 'you're eating more than you think' don't forget he was able to lose 40lbs. Don't forget you may need to adjust calories for your lighter weight.

I also agree with 9lbs to lose you don't need to aim for 1.5lbs a week.

Just do what you did to lose 40lbs as obviously that worked.

Peekay24 · May 2015

I'm 6' and 197lbs. I was 234 a year ago and got down to 194. It took me about 8-9 months to lose the 40 lbs. I was running 3 times a week and hitting weights 3-4 times a week. I was eating better than before and basically just cut out the crap and junk food.
I've been 196-197 for the past 3-4 months. I kind of stalled and I could still lose some body fat and now I'm getting frustrated so that's why I started tracking on this app.
I work in a restaurant at night so I'm on my feet walking for 7-8 hours a night so I've put "active" as my lifestyle since I also work out 6-7 days a week.
It's told me I can have 2200 calories but with my working out I'm often 3-400 under that everyday.
So, I"m not sure why I'm not losing. Like I said, I lift heavy weights so I wondered if that was it. Don't feel I know or understand my body enough to tell if I'd gained a few pounds of muscle and maybe that's why I wasn't losing weight.
I think I'm just gonna change my number to 2000 a day and see what that does.
Also, yes I do weigh my food when I can.
In all honesty,I'm not sure what I'm doing differently than when I was losing all that weight, other than lifting heavier.

Unknown · May 2015

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Sued0nim · May 2015

Peekay24 wrote: »

I'm 6' and 197lbs. I was 234 a year ago and got down to 194. It took me about 8-9 months to lose the 40 lbs. I was running 3 times a week and hitting weights 3-4 times a week. I was eating better than before and basically just cut out the crap and junk food.
I've been 196-197 for the past 3-4 months. I kind of stalled and I could still lose some body fat and now I'm getting frustrated so that's why I started tracking on this app.
I work in a restaurant at night so I'm on my feet walking for 7-8 hours a night so I've put "active" as my lifestyle since I also work out 6-7 days a week.
It's told me I can have 2200 calories but with my working out I'm often 3-400 under that everyday.
So, I"m not sure why I'm not losing. Like I said, I lift heavy weights so I wondered if that was it. Don't feel I know or understand my body enough to tell if I'd gained a few pounds of muscle and maybe that's why I wasn't losing weight.
I think I'm just gonna change my number to 2000 a day and see what that does.
Also, yes I do weigh my food when I can.
In all honesty,I'm not sure what I'm doing differently than when I was losing all that weight, other than lifting heavier.

You've lost weight, you have less to lose and there's less margin for error so you need to weigh everything because you are eating at maintenance ...that includes food you nibble at work and drinks

If lifting weights has replaced your cardio you're burning fewer calories ...how are you measuring your exercise burn

At least you've found your maintenance level though

Maleficent0241 · May 2015

You're not eating back exercise calories, are you? Normally that's how one would do it with MFP but you mentioned that you lumped all of your exercise into your activity level so if you're eating it back you may be essentially double counting those calories and ending up with too much intake.

85kurtz · May 2015

Are you getting enough protein?

Peekay24 · May 2015

Maleficent0241 wrote: »

You're not eating back exercise calories, are you? Normally that's how one would do it with MFP but you mentioned that you lumped all of your exercise into your activity level so if you're eating it back you may be essentially double counting those calories and ending up with too much intake.

Never thought of this. Some days I do eat my exercise calories. But yes, I've got some of them worked in to my daily total already. I think I'll still add in my runs because they are a huge amount of calories but I won't add in my weight training

Also, I still run 2-3 times a week. Depending on my distance each run is 400-700 calories. Think I'm going to reduce my calories and then try and just eat that number and ignore my exercise calories

Thanks for all the advice. I really appreciate it!!

arditarose · May 2015

Maleficent0241 wrote: »

You're not eating back exercise calories, are you? Normally that's how one would do it with MFP but you mentioned that you lumped all of your exercise into your activity level so if you're eating it back you may be essentially double counting those calories and ending up with too much intake.

This. You're not supposed to include your exercise with the MFP NEAT method. So if you have, and then you're eating back exercise calories, that will definitely mess you up too.

How about weighing food? Do you do that? You mentioned to lose the first 40 pounds you just cut out some junk food. Once you get closer to goal it's a bit harder to keep a deficit. And you can still eat some of that junk. It just all needs to be weighed and logged accurately.

Lifting heavy weights; can't lose weight

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