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Weightlifting Newbie -> Cutting/Building muscle same time

jtaylor81234
jtaylor81234 Posts: 2 Member
in Health and Weight Loss
Hi there, I’ve recently begun my weight loss journey from 202 LBS and I’m down to 185lbs over the last 2 months following a calorie intake of 1500 calories a day.

I am 5’7 and consume 100+g of protein a day while weightlifting every other day.

Is this sustainable and good for me to keep track on?

Replies

  • Retroguy2000
    Retroguy2000 Posts: 1,970 Member
    edited September 2022
    What is your goal weight?

    2 pounds per week seems like a high deficit if you're hoping to build muscle. You can probably retain most of what you have with your regular training and sufficient protein. You may want to increase the protein a bit more, targeting at least 1g per pound lean body mass, which I assume is over 100 pounds.
  • jtaylor81234
    jtaylor81234 Posts: 2 Member
    Thanks for responding!

    My current goal weight is 150 lbs, it's been a few years since I was there but I just remember feeling so much lighter and capable of activity.

    Do you recommend lowering the deficit to 1.5 or 1lb/week ?
  • AnnPT77
    AnnPT77 Posts: 35,329 Member
    jtaylor81234 wrote: »
    Thanks for responding!

    My current goal weight is 150 lbs, it's been a few years since I was there but I just remember feeling so much lighter and capable of activity.

    Do you recommend lowering the deficit to 1.5 or 1lb/week ?

    0.5% of current weight, or less? (Though that's just a rough rule of thumb.) That would be a bit less than 1 pound a week, for a while, even less as goal approaches.

    As a shorter, lighter, presumably much older person who's 100% more female, I shoot for 100g minimum protein (around .8g per pound of healthy goal weight, roughly equivalent to 1g per pound of lean body mass).

    I would think you'd want more protein than I, especially with a goal of muscle mass gain? Up to 1.2g per pound of LBM has shown additional benefits in some cases, IMU.

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