Advice from strength trainers please!

[choc27]

I'm looking for some advice from experienced strength trainers on whether I am taking the right approach. I have around 10lbs left to lose so am eating in a deficit. I have joined the gym and begun some strength training to keep (build??!)some muscle. Is it possible to do this in a calorie deficit? I am upping my protein but staying within my calorie goal. Will this help?
I am 5ft 8 at 145lb if this helps advise. I have used an online protein calculator which advises 106g of protein. Thanks for any advice on how to lose fat and build muscle at the same time!

I track calories on my FitBit app - it does macros as well.

Started using MFP and upping my protein where I can. Thanks for the advice! Really enjoying using the weight machines in the gym.

@LaChanticleer

I have joined the gym and begun some strength training to keep (build??!)some muscle. Is it possible to do this in a calorie deficit? I am upping my protein but staying within my calorie goal. Will this help?

I'm assuming you're here to talk about lifting proper heavy weights (this isn't the weight loss forum).

Yes, it is entirely possible to get stronger while in a calorie deficit. You're not going to be lifting heavy (and I don't mean Body Pump fairy weights) more than 2 or 3 times a week, otherwise you'll injure yourself. That means at least 4 days a week where you positively should be in calorie deficit.

I know when I'm deadlifting or squatting and in what I think of as my 'training' range (70-80kg for deadlifts; 35-50kgs for squats) after a set of 5 reps, I am out of breath, and my heart rate is up. There is a calorie burn, and an all-body impact. Squats are a great way to get strong core, for example, because you have to brace your core to get the weight up fr9om the bottom of a squat (if you're using your full range of motion properly).

For training in calorie deficit, focus on the protein, and the vegetables!

Why did you call them fairy weights?

It's a very slow process building muscle and losing fat (called body recomposition). Particularly when you don't have much weight to lose! I've been doing it very gradually over about 5 years, as I can't bear to do a cut/bulk cycle (I have some body dysmorphia issues).

You absolutely can, more so if you're fairly new to strength training, don't be in too much of a deficit and keep the protein high which you know, James Smith Academy calculator is good for estimating how many calories you need, but it usually a bit on the low side for protein recommendations.

Keep upping the weights gradually to ensure you're challenging your muscles, don't be scared of lifting heavy (within your capabilities)

Thanks for the replies. I'm still loving the gym and upping my weights all the time. I definitely feel like I am getting stronger. I am struggling to up my calories and eat more protein but I am really trying! I will try that calculator, thanks. I'm using MFP at the moment which gives me 1200 calories for 1lb a week loss and a 62 protein goal. For half a pound loss it is 1400 calories but I just can't bring myself to eat them as I manage just fine on 1200!