Im Lost RE: Weightlifting/Strength Training

I know I cant be alone on this, I know its been done, so hopefully someone can point me in the right direction.


Im about 13 months out and Ive stalled and got bored with the gym at my office and just honestly slacked off for a few months.  Well Im back and focused and I really want to build strenght as Ive lost some with the weight.  Joined a real gym and spending some time in the free weight area, although for the next week or so just getting my form down, then the actually effort starts. So this may be preemptive.

So Ive been researching and reading various sources online and Im more confused than ever. I know more calories out than in equal weight loss. And I know for building mass you have to be at excess, I dont care much for mass right now, want to drop quite a bit before I care about that.  

My biggest question is how do you adjust your diet to fuel heavy lifting but still be able to show a loss, and how do we as WLS patients adjust things?   Every source online say BMR-500 for loss which is still a huge amount of calories for me, and then the whole carbs issue, which I know carbs are neccessary but they are usually the most spongiest/filling stuff too.  

Any advice or guidance would be greatly appreciated

Right now Im at about 1800 cals a day on average 120 carbs 170 protein, which is double maybe triple what some people get, so Im afraid its too much, or maybe not enough for what I want to accomplish.

You can gain strength without putting on size. To gain strength I would say the formula is lift as heavy as you can (with good form) for 6-8 reps x3-4 sets and plenty of protein (170g) is not too much. Just keep in mind at a calorie defecit it will be tuff to make huge gains in strength or size.

Thanks for the advice.  I certainly understand my gains will be small and slow at a defecit, and admittedly my main focus is dropping the 80 lbs I want to drop.  Just confused more on the whole BMR-500 thing which I know is like a pound a week, so I was looking for BMR-1000 and I dont come close to hitting that after a conservative calories expended deduction is added back.  Ill do what I have to do but I would hate to loose any more strength as I feel weak enough as it is.

I waited until I got to goal to get serious about strength training and it was the worst mistake I could have made. Even if it slows your weightloss you will be a lot better off down the road. It's easier to keep muscle than build it !!!!!