Losing weight while lifting

Underground S&C Underground
1

I am a jiu jitsu guy who needs to drop some weight to start competing. I understand that weight loss starts in the kitchen. Given that my diet is on point, my question is about lifting.

I am a bigger guy (5'10, 220). I lift several days a week and do cardio (airdyne-sprained MCL and am still rehabbing so I can't run well at the moment). I do jiu jitsu 3-4 days a week.

My question is, should I be lifting heavier for 5-6 reps or lighter for 10-12 reps? I seem to put on muscle fast and therefore, my weight goes up.

Thanks in advance.

2

Different rep ranges will provide a different hypertrophy response to the muscle but all ranges will produce the same metabolic response. Now the total training volume(sets x reps x weight) is what effects your TDEE, more total volume means more of a calorie demand.

Decide what your goal would be inside the weight room(strength, size, weak point training, etc) and pick a program based on that. You will lose weight with a good program and get stronger, especially if you're currently overweight. Whether I'm trying to lose, maintain, or gain weight my rep ranges stay the same but volume will change.

Track your calories, figure out roughly how much you can eat without gaining weight, and then create a reasonable deficit.

3

So the higher the volume (more reps/less weight or more weight/less reps), the more calories burned. If I am at a caloric deficit, I will lose no matter what. If I am adding mass, I need to consume less calories. I guess I will need to cut more calories or increase my cardio a bit to create more of a deficit as I am not losing weight at this point.

Thanks.

4

More reps equals higher heart rate Phone Post 3.0

5

More weight less reps , short rest times between sets or super sets Phone Post 3.0

6

In Phone Post 3.0

7

I'm not an expert, but have been cutting while lifting for about a month. Doing a 5x5 program. Weight loss is a lot slower than it was when I wasn't really lifting, but it's still dropping. However, I have a lot less to lose now and am just trying to clean up the last chunk of BF.

I am also doing interval cardio a few days a week. Either running or biking. Phone Post 3.0