weightlifting on a calorie defecit

flogen

Just wondering what you're likely to lose if you're weight lifting while also on a calorie defecit.

Is it a way to make your weight loss more from fat than muscle or will it make no difference at all in that regard?

I know people have asked before (me included) about gaining muscle while losing fat and it seems to be a bit on the impractical side so I'm just trying to see if it's easier to at least maintain muscle while losing fat or if you're better off doing the two completely separate (building muscle first and then losing fat over it or losing fat and then bulking)?

Hopefully all of that makes some sense to someone.

Ouijaboard

Lifting on a calorie deficit, you will lose fat and most likely some muscle mass, the amount of muscle mass lost depends on the approach, the best approach is a small calorie deficit 300-500 cals per day while continuing to train at the same intensity you would if you were bulking. Also not dropping the amount of protein or even increasing it slightly is very important for maintaining as much muscle as possible.

Which approach; bulk then cut or cut then bulk is up to you and depends on your current body composition but you will always want to incorporate weight training into the schedule and make it a priority. Too many people take the wrong approach, i.e. huge calorie deficit; way too much muscle mass lost, also brings up the complications of going into starvation mode eventually where people are left wondering why the cant shift the fat even tho they are on a huge calorie deficit. Also too much cardio and making that a priority = too much muscle mass lost etc.

I find the best approach is to get to whatever bodyfat level you are happy with. If you are overweight, cut, and then do a slow clean bulk over long period of time, that way you will make lean mass gains and minimize the belly associated with crazy bulking. If you are happy now with bf levels then just clean bulk now.

rubadub

flogen wrote: »

Is it a way to make your weight loss more from fat than muscle or will it make no difference at all in that regard?

You will lose less muscle than if you had given up lifting, so in that respect a higher % of the weight lost will be fat. BBers cutting will lose muscle so will train hard to minimise this.

You see people saying "should I lose the fat first and then lift to build muscle". I see no reasons not to be lifting, you are always at least trying to maintain what you have.

One aspect I would be interested in is what rep range you should be lifting in on a calorie deficit. e.g. I am going on a calorie deficit from today, my main goal is hypertrophy. Now since I will not be building much, if any muscle should I still be training in the 8-12rep range. Or should I accept there will be no gain in muscle and perhaps focus on strength, lower rep ranges. This way I might be stronger when I reach my goal weight than if I stuck with 8-12reps, and so when I go back to 8-12reps I might build more muscle again.

kevpants

If you don't want to do it over a long term there's a few things you can do. I just wouldn't recommend a calorie deficit if you wanna lift weights. You can structure it so as not to waste calories though.

Based on your bodyweight try and aim for a good lump of protein 100-150g or whatever. I don't necessarily buy into the 1g per lb of bodyweight thing an longer.

Try to stay away from suger, no chocolate etc. If there's a brown alternative (pasta, rice, bread etc) eat that instead of the white. Try to limit your carbs taken in after say 7pm to maybe whatever's in a few veggies and some meat if you plan on eating late.

And if you want to eat sugary or high calorie food just make sure it's in the middle of the day so you can use it up. It's fairly simple.

This isn't going to make you lose weight fast, but losing weight fast is bad. People don't like to hear that when they expect congratulations.

Zamboni

Personally I've been on a calorie deficit for a while now and weight training as normal.
I have cut my bodyfat, kept most of the muscle mass and made some good strength gains too. :eek:
Be carfeul not to drop too low on calories though. I made that mistake.

Killme00

Zamboni wrote: »

Personally I've been on a calorie deficit for a while now and weight training as normal.
I have cut my bodyfat, kept most of the muscle mass and made some good strength gains too. :eek:
Be carfeul not to drop too low on calories though. I made that mistake.

+1 My experience is very similar to this.

flogen

Thanks for the replies.

Am spending the week trying to get a better understanding of the calories I'm taking in and the composition of them.

One question - I know people say milk is a great protein source and I've gotten a taste for drinking plenty in a day (I also find it a good way to make up calories!) but I don't see how it's all that good in terms of protein - if it's only something like 3/100g that doesn't seem all that great.

I might be missing something, though!

rubadub

flogen wrote: »

if it's only something like 3/100g that doesn't seem all that great.

I might be missing something, though!

Well some lads are drinking 4000g of milk per day! so it all adds up. It is a great marketing scam they have going, "milk is only 4% fat", and then might call out the high % of some other food like crisps, but neglect to mention the usual portion sizes of crisps is 25g, and milk is 10-20times that.

NickNolte

If you're lifting weights, I wouldn't recommend a calorie deficit from your recommended daily intake at all. The fact of the matter is that you will need more calories inline with how much you're training. You just need to ensure that you get plenty of protein, lots of clean carbs (inc. plenty of leafy, green veg) and keep the toxins to a minimum. If you want to go for competition cuts then yeah maybe a calorie deficit is what you need to do for a few months... I don't know much about that. But if you're looking for sustainable bodyfat reduction then a calorie deficit isn't advised - particularly if you're training hard.

blackgold>>

Just wondering what you're likely to lose if you're weight lifting while also on a calorie defecit.

Is it a way to make your weight loss more from fat than muscle or will it make no difference at all in that regard?

The difference is massive altogether. If your lifting heavy weights muscle loss is minimal.

I know people have asked before (me included) about gaining muscle while losing fat and it seems to be a bit on the impractical side.

The only way your doing that is if your on steroids or your a beginer to lifting.

So I'm just trying to see if it's easier to at least maintain muscle while losing fat or if you're better off doing the two completely separate (building muscle first and then losing fat over it or losing fat and then bulking)?
Hopefully all of that makes some sense to someone.

Example.
a)maintain muscle while losing fat = 12 weeks
b)building muscle first = 12 weeks.
c)losing fat and then bulking = 12 weeks.

Waitting until you lose weight before even trying to build muscle is a waste of your time.

About your diet. Rubadub makes a very good point.Better off with your tuna than milk. Or even crips lol