Is it possiable to gain muscle while creating a calorie deficit

[Herstory]

I thought it was near impossiable to do but on another forum I use I have been told its possiable

'It is possible to gain muscle while creating a calorie deficit, however, it is difficult to increase your body weight while eating a reduced calorie diet. This is why you often see people losing inches but with only a minimal loss on the scales.'

I thought I had better ask the experts, while the person who posted that reply gets their reply sorted out, I have asked them to point me in the direction of the appropriate evidence to back up their conclusion.

Because if it is possiable I want to know how, although if it is I bet you all can tell me how to do it :-)

I know you can reduce you body fat, and this will improve your muscle to fat ratio, but I am finding it hard to believe you can eat a deficiet of calories and gain pure muscle.

[freebirdmac]

You were told correct information. The key is small deficit, good nutrition, and good training. Plus realizing that gains even at a small deficit will be less than when eating in excess.

[Herstory]

You were told correct information. The key is small deficit, good nutrition, and good training. Plus realizing that gains even at a small deficit will be less than when eating in excess.

Thanks for clearing that up :-)

It also confirms that the average jane blogs dieter on a 4750-7000 calories weekly defecit (cutting 750-1000 daily), not practising good nutrition, is unlikely to be gaining 4lbs of muscle in 4 weeks.

[freebirdmac]

Thanks for clearing that up :-)

It also confirms that the average jane blogs dieter on a 4750-7000 calories weekly defecit (cutting 750-1000 daily), not practising good nutrition, is unlikely to be gaining 4lbs of muscle in 4 weeks.

Ha! Even eating 750-1000 daily cals over maintenance won't result in 4 pounds of muscle gains in 4 weeks. Lol!

[andy_lee]

You were told correct information. The key is small deficit, good nutrition, and good training. Plus realizing that gains even at a small deficit will be less than when eating in excess.

What would be considered a small deficit?

[freebirdmac]

Anecdotally I've seen people continue to gain some mass, albeit very slowly, at a 500 cal deficit. It's easier for people who have been lifting less than 3 years. Personally I wouldn't go below a 200 cal deficit if you want to try and do both. Ultimately you have to figure out what works for you. If your weights are going up over weeks/months then you should be ok where you're at. If your weights aren't going up over weeks and a change in your routine doesn't help, then you'd need to eat more or just settle for fat loss only.

Realistically you're far better off picking one and taking whatever happens with the other. Mindful that too large a deficit can be catabolic and too large an overage can result in unnecessary body fat gains. It's more efficient and easier to assess progress.

[Lynnster]

Hi-

Just joined this forum and I actually have been pondering this same question myself!

When trying to accomplish growing muscle and leaning out, do you increase your protein significantly?

When I consult w/ the bodybuilders at my gym ( no women, just men) they all tell me to increase protein ( from about 100 gms a day to 150.) Does this formula work the same for women? It means adding extra calories to my diet that I am hesitant to do for fear of it turning to fat. Do I need to get over this or is it a different strategy for women?

By the way, I workout pretty hard... follow a 1 bodypart/day of the week routine with heavy weights and do cardio 30-40 minutes a day. I've had great results with this for years ( I'm 42) and just looking to fine tune what I've already done.

Thanks in advance, Lynn M.

[Herstory]

Anecdotally I've seen people continue to gain some mass, albeit very slowly, at a 500 cal deficit. It's easier for people who have been lifting less than 3 years. Personally I wouldn't go below a 200 cal deficit if you want to try and do both. Ultimately you have to figure out what works for you. If your weights are going up over weeks/months then you should be ok where you're at. If your weights aren't going up over weeks and a change in your routine doesn't help, then you'd need to eat more or just settle for fat loss only.

Realistically you're far better off picking one and taking whatever happens with the other. Mindful that too large a deficit can be catabolic and too large an overage can result in unnecessary body fat gains. It's more efficient and easier to assess progress.

Thank you for all the fab informaiton :-)

I am aiming for fatloss at the moment, was on a 500 a day deficiet, but switched to 250 a day a couple of weeks back, I do up the amount I am lifting on any exercise as soon as 3x10 reps gets easy, and trying to eat more protien to help promote muscle retention, so as much as possiable of any loss I see on the scales is hopefully fat.

Nice to know I am on the right track, and also that the person that advised me on the other site, while right, is probably very wrong to say for the average member if their weight STS or they gain, its because they have gained muscle, as the average member isn't doing whats nesscary to gain muscle.

[Herstory]

Ha! Even eating 750-1000 daily cals over maintenance won't result in 4 pounds of muscle gains in 4 weeks. Lol!

I thought that was the case, but this is what people are being told on the other site I use, its so annoying, people are being mislead, by other well meaning but misinformed members, and those that are meant to be advising us about these things are supporting this myth!

I have to resist saying to people who buy into this idea, if that is the case your a medical mirical, and there would probably be a lot of serious bodybuilders who would like to know your secrets. I figured if such a transformation could occur in such a short time frame a lot of bodybuilders would not bother bulking then cutting :-)

[aussiemommy]

Out of curiosity....how many calories per day do you all consume? I'm back at the gym after a loooong break. I got pregnant 3.5 years ago (son is now 2y8m) and only swam during the pregnancy and since his arrival I have mainly been walking with the pram. So I've still been exercising but just cardio.

I have been adding protein shakes to my diet to up the protein because I figure that for now I need to add muscle in order to rev up my metabolism. Would that be right? I figure once I have a bit more muscle on me I can then work on shedding a bit more body fat.

Anyway, good thread, will be interested to see other replies

[freebirdmac]

Hi-

Just joined this forum and I actually have been pondering this same question myself!

When trying to accomplish growing muscle and leaning out, do you increase your protein significantly?

When I consult w/ the bodybuilders at my gym ( no women, just men) they all tell me to increase protein ( from about 100 gms a day to 150.) Does this formula work the same for women? It means adding extra calories to my diet that I am hesitant to do for fear of it turning to fat. Do I need to get over this or is it a different strategy for women?

By the way, I workout pretty hard... follow a 1 bodypart/day of the week routine with heavy weights and do cardio 30-40 minutes a day. I've had great results with this for years ( I'm 42) and just looking to fine tune what I've already done.

Thanks in advance, Lynn M.

If you're consuming 1g - 1.5g of protein per pound of body weight then you are in the right territory. Added protein doesn't become extra calories as you back off on your other macros when leaning out. Most here shoot for 40p/30c/30f or thereabouts. You set your caloric intake goal and work your macros from there. Protein and extra BCAAs are really important when eating at a deficit in order to protect the muscles you have. You do not want to lose weight by losing muscle. Sipping something like Xtend can be helpful in getting the BCAAs in. Another good thing about protein during a deficit is it's filling.

Out of curiosity....how many calories per day do you all consume? I'm back at the gym after a loooong break. I got pregnant 3.5 years ago (son is now 2y8m) and only swam during the pregnancy and since his arrival I have mainly been walking with the pram. So I've still been exercising but just cardio.

I have been adding protein shakes to my diet to up the protein because I figure that for now I need to add muscle in order to rev up my metabolism. Would that be right? I figure once I have a bit more muscle on me I can then work on shedding a bit more body fat.

Anyway, good thread, will be interested to see other replies

If you're just walking and breastfeeding then maintenance is around 2500 cals. You wouldn't want to drop below 2000 while breastfeeding. If you add in weight training 3-4 times a week your maintenance with breastfeeding can jump as high as 2800 cals and you wouldn't want to go below 2300 cals. If you're not breastfeeding then you'd subtract 500 off of those numbers.

Adding protein to your diet won't add muscle by itself. Progressive weight training has to be there as well.

[Tiffany_P]

It's not possible to do both at the exact same time, but it's possible over the course of weeks, days, months, etc. There are cyclical programs out there designed to do exactly that. Check out Lyle McDonald's Ultimate Diet 2.0. It's an intense and very strict program, but I've seen some incredible transformations from it.

[aussiemommy]

If you're just walking and breastfeeding then maintenance is around 2500 cals. You wouldn't want to drop below 2000 while breastfeeding. If you add in weight training 3-4 times a week your maintenance with breastfeeding can jump as high as 2800 cals and you wouldn't want to go below 2300 cals. If you're not breastfeeding then you'd subtract 500 off of those numbers.

Adding protein to your diet won't add muscle by itself. Progressive weight training has to be there as well.

Yep, am training at the gym, the protein is to help with that (I would never take protein supplements without going to the gym). And as a matter of fact I am still breastfeeding, and the 2300 calories sound about right (my son only feeds about 2 or 3 times a day). Thanks for your info

[Lynnster]

Thanks FreeBirdMac for the info!

I'll keep on the path that I am and see what happens!

Take care, Lynn M.