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  1. #1
    Registered User JLRUTER's Avatar
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    Question FEMALE in need of ADVICE for first cut

    Hello,

    I am a female who is new to weight lifting. In January, I decided I wanted to lose fat, but try my best not to lose the already VERY little muscle I have (skinny fat). Ever since the start of the new year, I have been eating at a deficit of 500 AT LEAST 5 days a week with minimal cheat days. Even on my cheat meals I make sure that I am still in a deficit. I track my calories everyday. I go to the gym AT LEAST 3 days a week and do cardio for 12 minutes (usually a mile on the elliptical) and then do weights for 45 minutes to an hour. I do heavy enough weights so that it is hard for me to complete 10 reps, and then I do 4 sets of whatever exercise I am doing. This has been going on since today. Eating at a deficit and lifting weights to try to lose fat but hopefully retain muscle. I am eating around 1450-1650 a day depending on how active I am. Do y’all think that is an ok amount?

    I am 5’6 and I started at 150lbs. Since January, I have GAINED 7lbs, and am now 157lbs.

    What am I doing wrong? Am I gaining weight because I have such little muscle? (I’m talking
    NO muscle at all.....). I feel physically stronger but I am worried I am not losing fat.
    I just don’t know what to do... I feel lost and discouraged that I have been very disciplined, and ended up gaining almost 10 pounds?

    Thoughts? Thanks for your input.
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  2. #2
    Harsh Truth Distributor xsquid99's Avatar
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    Originally Posted by JLRUTER View Post
    Hello,

    I am a female who is new to weight lifting. In January, I decided I wanted to lose fat, but try my best not to lose the already VERY little muscle I have (skinny fat). Ever since the start of the new year, I have been eating at a deficit of 500 AT LEAST 5 days a week with minimal cheat days. Even on my cheat meals I make sure that I am still in a deficit. I track my calories everyday. I go to the gym AT LEAST 3 days a week and do cardio for 12 minutes (usually a mile on the elliptical) and then do weights for 45 minutes to an hour. I do heavy enough weights so that it is hard for me to complete 10 reps, and then I do 4 sets of whatever exercise I am doing. This has been going on since today. Eating at a deficit and lifting weights to try to lose fat but hopefully retain muscle. I am eating around 1450-1650 a day depending on how active I am. Do y’all think that is an ok amount?

    I am 5’6 and I started at 150lbs. Since January, I have GAINED 7lbs, and am now 157lbs.
    You're not in a calorie deficit if you haven't seen any negative movement on the scale for 2-3 weeks. I highlighted your problem, and you are very likely eating back your small calorie deficit on those "cheat meals" without even realizing it. A 500 calorie deficit for 5 days is less than a pound, add in a couple cheat meals and non-tracking days on the weekend and boom, there goes your deficit.

    Stop having cheat meals/days, lower your calories, and/or move more.
    The best weight loss and muscle building advice you will ever get:
    https://www.youtube.com/watch?v=o0eWbk-0qdg

    The truth about "Recomping"
    https://www.youtube.com/watch?v=7aErqkCgDuE
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  3. #3
    Focus on yourself kimm4's Avatar
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    You're not tracking properly and eating more than you think. Get a food scale to weigh, measure and track everything accordingly. Cheat meals, cheat days, etc...shouldn't even be in your plan when you're just starting out on a new diet. It's throwing things off so stop doing it until you get things figured out.
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  4. #4
    Harsh Truth Distributor xsquid99's Avatar
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    Originally Posted by kimm4 View Post
    cheat meals, cheat days, etc...shouldn't even be in your plan when you're just starting out on a new diet.
    ^^^^ this right here.
    The best weight loss and muscle building advice you will ever get:
    https://www.youtube.com/watch?v=o0eWbk-0qdg

    The truth about "Recomping"
    https://www.youtube.com/watch?v=7aErqkCgDuE
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  5. #5
    Train hard play harder Tommy W.'s Avatar
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    Based on the calculations you're in a 500 calorie per day surplus. You need to drop 3500 calories a week to stop gaining then another 500 a day to lose a pound a week. You're way underestimating your weekly intake. Start by being consistent and cut out the weekend cheating.
    If you don't get what you want you didn't want it bad enough
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  6. #6
    Registered User spradish's Avatar
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    It's already been covered but I will echo the others by saying that you are not in an overall calorie deficit. Whether you are eating more than you think on a daily basis or on your two non-dieting days, you're not in a deficit. If you were eating 1450-1650 you would not be gaining weight. How are you counting your calories? By that I mean, are you weighing your food? Measuring it? Eyeballing it? Using an app?
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