since around last december i have gone from 260 lbs to 205 lbs via eating clean and weight training/cardio. i've always lifted just never took pride in cardio and eating clean, now i love to run for miles and look foward to eating 6 times daily!

however, i've losst strength in the weight room, espically in my presses (bench and shoulder). i havent lost as much strength in squats/deads however. i currently eat about 2600 cals (6 foot 2/205 lbs) so i don't know if my diet is to low or not?

as many of you know who lost a lot of weight im fearful of regaining it, so upping my calories scares me a little. im just very fustrated when i do bench a struggle repping a weight 30lbs less of what i used to comfortably rep.

is there any ideas or tips you guys could give me to improve this? im thinking most of you will suggest a fixture in the diet....?

I see you're also a Sabres fan! As another fan, I feel compelled to reply. Sadly, I haven't experienced such a drastic weight loss, so can't speak from experience on the the loss of strength.

It's possible to retain or increase strength levels while losing weight, but when it's over 50 pounds you're losing, I think it's much, much harder. Most people trying to lose that amount of weight each such few calories that building muscle is quite difficult. So I think what you're experience is quite normal.

But you said you're now eating 2600, which seems like a pretty solid amount to me. You could consider upping it by a few hundred calories and see what happens. But I would plug away at it a little bit, and see if you make gains with the 2600.

Oh, and congrats on your results thus far. And let's go Buffalo.

PS: Hopefully someone with a little more experience in the weight loss category can correct me if what I said was wrong or at least expound on it.

How much cardio and other physical activity do you do? 2600 may be low for your weight when you calculate exercise-related energy expenditure.

As far as your bench press, since you've lost weight, you may have expanded your ROM, which could partly factor into a lower maximum. As well, you should consider any changes to ROM or form you may have made in this time. If neither of these have contributed to the issue then, other than muscle loss, there isn't much rationalization for the lower press. Regardless, you will need to just work back up. It should come back fairly quick since you've been there before. Remember to work progressively.

Also, as always, make sure your rowing movements are getting equal devotion and strength is not lagging too greatly there.

i usually run about 2.5-3 miles either 3 or 4 times a week and i do one day of continous hard cardio at the gym for about an hour or so. maybe my ROM has changed but i don't really see or notice any change when lifting.

Are you still on a fat loss cycle?

When was the last time you took a full week off from strength training?

Over what time frame did this strength loss occur? Steady since December or more recently? When was the last time you were bench pressing a weight 30 lbs higher for the same amount of reps that you're capable of doing today?

Has your daily allowance for calories stayed the same or dropped during the time frame above?

I don't think you have much to worry about taking your daily calories up to 3000+ given your size and level of activity. If the running is a fairly new activity and you haven't adjusted your calorie intake accordingly (especially carbs), then this would be something to think about.

Chic as usual makes good points.

I was about to say 2600 seems okay for you but not after seeing you mention "running for miles" and that day of long-duration "hard cardio." So, that might be a factor.

What does your weightlifting routine look like, in detail? Split, exercises, number of sets and reps, rest periods, etc., if possible, would be helpful.

Also, can you provide more detail on the diet? Not just toal calories, but total pro/carb/fat and when you eat the meals.

EDIT: Congrats on the weight loss!!! :)

Are you still on a fat loss cycle?

When was the last time you took a full week off from strength training?

Over what time frame did this strength loss occur? Steady since December or more recently? When was the last time you were bench pressing a weight 30 lbs higher for the same amount of reps that you're capable of doing today?

Has your daily allowance for calories stayed the same or dropped during the time frame above?

I don't think you have much to worry about taking your daily calories up to 3000+ given your size and level of activity. If the running is a fairly new activity and you haven't adjusted your calorie intake accordingly (especially carbs), then this would be something to think about.

Took a week off very recently. 3 weeks ago.
I'd say the decline in strength occured steadily over the last two months, I was probably at my higest numbers in early feb.
My cal allowance has stayed around the same range give or take a hundred for a long time.