Do I reduce my calories

[iwantsunshine1]

If I'm weight training but trying to lose weight?

Yes. It’s called body recomposition - if you Google you’ll find information. The really excellent MegSquats has a good YouTube piece on it. The trick is to increase your protein- generally by quite a lot. Lean protein sources, plus a lot of vegetables!

I found myself (and have read stuff to support this) that a calorie deficit of around 300 cal per day is the sweet spot. You do lose weight, but slowly and as long as you can live with that and consume enough protein to support muscle development it is a pretty tolerable long term plan.

Yep - I aim for between 300 and 250 deficit per day. That’s equivalent to about a third of a kilo fat loss per week - there’s approx 7,000 cals on a kilo of fat.

I agree the 300 deficit range is easier for this. A massive deficit just means you lose the muscle too as well as fat. I did body recomp it’s just slower than normal weight loss. It was worth it though. I’m not going to claim I am completely ripped just I saw a big swing in how many inches I was losing vs weight. The weight was often slow coming off the scale but not the tape.

I didn’t start out with this app so it is a bit all over the place (I didn’t measure my neck at the start I forgot)