Lifting heavy... and gaining a lot of weight!
Replies
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DavidJohnson29 wrote: »1kg per week during a muscle/strength-building phase is actually about perfect in terms of maximizing your gains without putting on excess fat
Not for females ...6 -
DavidJohnson29 wrote: »1kg per week during a muscle/strength-building phase is actually about perfect in terms of maximizing your gains without putting on excess fatDavidJohnson29 wrote: »1kg per week during a muscle/strength-building phase is actually about perfect in terms of maximizing your gains without putting on excess fat
Not for females ...
Not even for males. A natural (non-drug using) male lifter isn't going to put on anywhere near a kg (over 2 pounds) of muscle per week. The majority of that will be fat gain.9 -
How many reps are you doing? From what I’ve been told by trainers, higher reps is more beneficial to losing weight (12-15 reps) and lower reps (8-12) are more for muscle building.14
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TheImperfectMomma wrote: »How many reps are you doing? From what I’ve been told by trainers, higher reps is more beneficial to losing weight (12-15 reps) and lower reps (8-12) are more for muscle building.
you may want to get a new trainer!9 -
When I switched from being a cardio queen to lifting my appetite increased significantly. I didn't gain weight, but I didn't lose weight despite increasing the overall volume and intensity of my workouts...because I increased the volume of food I was consuming (without realizing it).
I had to change what and how I was eating to lose fat and increase strength. I upped my protein and tightened up my logging/weighing food.
It's also false that you can't make strength gains unless you are in a surplus. I've made strength gains during a cut, bulk, and maintenance. Strength gains and muscle gainz aren't the same thing.5 -
You’ve gotta eat less... there are a ton of “heavy lifters” In my gym who are quite heavy females. Based on the science of weight loss I know they are eating too much for their activity. Heavy weights don’t burn calories really, not like cardio does.2
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Thanks everyone for so much information!! It’s all really helpful for me.
I am certainly eating more than I am used to... I’m 175cm and weigh (as of this morning) 74kg. I’d like to be under 70kg. I have a largely sedentary job but workout five times a week and also walk our dog. I could probably step up the cardio/HIIT a bit, I haven’t really done that much since I’ve been strength training.
I ordinarily aim for around 1,600 calories which has worked for me - but I’ve been eating nearer 2,000 while training, a little more at weekends (!) But the first two weeks of strength training I ate my usual diet and I was just exhausted all the time (which was especially bad as I also just started a new job!) I’m having at least 40% protein each day. I had the DNA Fit test so I know I’m carb sensitive too... I weigh almost all my food. I probably eat too much fruit but since I like to graze, I think there are worse things I could eat!
I appreciate everyone is different and also that I possibly am simply just eating too much - I was just so horrified when I’ve been feeling so strong and motivated!
Those DNA tests are rubbish. Eat the carbs if you want. I feel awful without carbs.4
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