powerlifting on calorie deflict.

[levek69]

I am wondering if its possible to powerlift and build muscle and a slight calorie deflict. I am 210 pounds 5'8 and have about 20% bf. I am basically trying to lose a bit of weight while building muscle simultaneously. I've read that its possible to build muscle on a calorie deflict only if you have a decent amount of body fat, wondering if this is true, I eat about 2000 calories a day currently and 200grams of it is protein. I currently am going to the gym 5 days a week doing heavy weight lifting with a solid routine. Any input or help would be great, thanks.

[InspecktaDeck]

Yes this is possible if you are carrying excess bodyfat.

[Black_Spit]

I am wondering if its possible to powerlift and build muscle and a slight calorie deflict. I am 210 pounds 5'8 and have about 20% bf. I am basically trying to lose a bit of weight while building muscle simultaneously. I've read that its possible to build muscle on a calorie deflict only if you have a decent amount of body fat, wondering if this is true, I eat about 2000 calories a day currently and 200grams of it is protein. I currently am going to the gym 5 days a week doing heavy weight lifting with a solid routine. Any input or help would be great, thanks.

Some people argue that this phenomenon occurs in beginners (and with the aid of specific types of strong supplements*). But generally, no you can't build muscle while in a deficit. Literally that's what deficit means - less than the amount needed to maintain/grow. If you were building muscle, then it would be called a surplus.

[drummerguydw]

I'd say go to the nutrition section and calculate your calorie needs, 2k a day seems very low to cut at, especially at the beginning, I'd say you can gain strength on a cut, many people have, building muscle will be hard if not impossible if you are past that very early beginner stage, I won't comment on your program, ill give you the benefit of he doubt and assume your program is alright.

[invain]

In college, over the course of several months, I cut from 230 to 180 while maintaining and even gaining strength the entire time, and yes I was drug free. I don't know if I actually gained any muscle mass during the cut, but in the end strength is really all that matters in this sport. I know most won't agree with me, but if your diet is spot on I believe a slow recomp is possible, no matter how advanced of a lifter you are.

[levek69]

Some people argue that this phenomenon occurs in beginners (and with the aid of specific types of strong supplements*). But generally, no you can't build muscle while in a deficit. Literally that's what deficit means - less than the amount needed to maintain/grow. If you were building muscle, then it would be called a surplus.

how many calories do u think i should take in? i have a very toned upper body but i have a lot of access fat on legs and stomach. I guess i could just bulk then cut for next summer how many suggested calories should i have over my calorie maintenance which is roughly 2300? definetly looking for muscle size over fat loss.

[NorthStrong]

how many calories do u think i should take in? i have a very toned upper body but i have a lot of access fat on legs and stomach. I guess i could just bulk then cut for next summer how many suggested calories should i have over my calorie maintenance which is roughly 2300? definetly looking for muscle size over fat loss.

Eat enough that won't turn you into a lard, lift heavy weights consistently, and do some conditioning work 3-4x a week. The only way to find your maintenance is by doing this. Eat x amount of calories / day for a week. Did you lose weight? If no, up the calories for maintenance. Did you gain weight? If yes, lower calories for maintenance.

Trial and error.

Inb4 a wild HamburgerTrain appears.

[zmcdole]

OP you'll be able to gain strength for a period of time even while on a deficit if you do it correctly. The problem is eventually your leverages will change and that coupled with a loss in mass will inevitably lead to strength loss.

[levek69]

can someone please let me know how many calories i should be eating daily? please

[paulosantos0922]

can someone please let me know how many calories i should be eating daily? please

To maintain your weight, start with: current body weight x 14
To loose weight, start with: current body weight x 12
To gain weight, start with: current body weight x 16

[showmestate08]

To maintain your weight, start with: current body weight x 14
To loose weight, start with: current body weight x 12
To gain weight, start with: current body weight x 16

y u do dis?

[paulosantos0922]

y u do dis?

Damn it. lose, lose, lose, lose, lose, lose, lose, lose, lose, lose, lose, lose, lose, lose, lose, lose, lose, lose, lose, lose, lose, lose, lose, lose, lose, lose, lose, lose, lose, lose.

LOL.

[eltigar]

you will have days where you have no energy, and it takes longer to "heal".
i prefer to work on form while in deficit. but i still go for max lifts to maintain.

[naturalguy]

You can gain strength while in a deficit but don't expect to gain much muscle

[hammerfelt]

In college, over the course of several months, I cut from 230 to 180 while maintaining and even gaining strength the entire time, and yes I was drug free. I don't know if I actually gained any muscle mass during the cut, but in the end strength is really all that matters in this sport. I know most won't agree with me, but if your diet is spot on I believe a slow recomp is possible, no matter how advanced of a lifter you are.

I will agree with you. It seems when most people consider calories for surplus/deficit they do not count the calories the body has previously stored. So while someone thinks they are on a 500 calorie deficit stored body fat converted to energy is making that less than a 500 calorie deficit.

[hsilman]

You can gain strength while in a deficit but don't expect to gain much muscle

I am an early intermediate lifter, and I recently gained muscle and strength while losing weight. To be fair, I didn't lose much, only about 12# over 3 months, and ended up maintaining that for over a month additionally.

However, I definitely gained muscle mass while doing it. I believe if you are still a "novice" with regard to a certain aspect of training, you can gain muscle mass. For myself, I had never really done any high volume training or anything in a higher rep range. At the beginning of my "cut", I began a 5/3/1 variation and started doing a lot of 10 rep sets for my assistance work, as well as doing isolation work for the first time(curls and pushdowns). I gained very noticable size in my arms and chest over the next 4 months, even though I was slowly losing weight.

This is most likely due to the new stimulus which my body had never experienced. While I wouldn't recommend someone do this intentionally just for the purpose of gaining muscle mass while cutting(if it's even possible for them), I certainly am not complaining about it working out that way for me.

[davisj3537]

can someone please let me know how many calories i should be eating daily? please

go to the nutrition section and calculate your calorie needs

Already answered

This thread was a breath of fresh air. I'm currently slimming down and hoping gain a hair of strength.

[HamburgerTrain]

Catabolism and anabolism are two separate things and only one can be happening at any given time. It's not a two way street. That being said, anytime someone losses fat, they look more muscular. If you want to drop fat and gain muscle, make better food choices, work on your nutrient timing (in be for $hit storm), and get in better shape.

The $hit really is not rocket science. It's f*cking lumberjacking. It's hard and it should be. But, it shouldn't have to involve a calculator and a food scale everytime you go to eat.

[tom11]

If you want to drop fat and gain muscle, make better food choices, work on your nutrient timing (in be for $hit storm)

Lol, broscience at it's best. Let me guess, carbs at night make you fat and all food must be washed with green soap before eaten so it is "clean"?

[Jason2459]

Lol, broscience at it's best. Let me guess, carbs at night make you fat and all food must be washed with green soap before eaten so it is "clean"?

<----- Nut section that way

[HamburgerTrain]

Lol, broscience at it's best. Let me guess, carbs at night make you fat and all food must be washed with green soap before eaten so it is "clean"?

Carbs at night make the most sense due to the circadian flux of our daily hormonal rhythms. Insulin is highest at night anyway. It would make more sense to eat the majority of your carbs at night and lots of studies suggest that those that do carry less body fat and have better insulin sensitivity than people who eat most of their carbs earlier in the day. Also, eating carbs later in the day, after training would take advantage of the non-insulin mediated glut4 translocation phenomena that seems to be almost completely contraction dependent. This happens after training intensely at any point in the day and is transient. So, food immediately after training has metabolic validity as being a better time during the day to consume a lot (especially carbs).

Anyway, I am speaking for performance nutrition. Not trying to look like a twink nutrition.

I'm sure you were just being sarcastic and new all that already.

[kmc06005]

The $hit really is not rocket science. It's f*cking lumberjacking. It's hard and it should be. But, it shouldn't have to involve a calculator and a food scale everytime you go to eat.

slowclap.gif

[thej21]

can somebody tell me what a calorie "deflict" is? i couldn't find it in the dictionary. english is not my first language.

[hammerfelt]

can somebody tell me what a calorie "deflict" is? i couldn't find it in the dictionary. english is not my first language.

"deficit" is the proper spelling.

[tom11]

can somebody tell me what a calorie "deflict" is? i couldn't find it in the dictionary. english is not my first language.

It's deficit, when you eat less calories than what you consume.

[showmestate08]

It's deficit, when you eat less calories than what you consume.

[mcapote3]

can someone please let me know how many calories i should be eating daily? please

do your macros based off your lbm. I cut with 2560 per day though alot of times I dont eat that much, but its the carbs I skimp on not protein or fat. but to answer your original question yes its possible Ive lost 60lbs while gaining 75lbs in my deads. but I got alot more fat to start off with.

and yes I gained muscle mass too.

[thej21]

It's deficit, when you eat less calories than what you consume.

oh yeah.

[NorthStrong]

Absolutely lost it.

[aussie_chunky]

Dropped 125lbs and a tonne of muscle and still got stronger, just keep your carbs higher (33/33/33) were my macro's, and you'll be fine, any muscle you do lose you'll throw back on in no time once you've upped the cals after your cut and then you get more strength gains.