Is this whole "you can't build muscle on a deficit" bro science?

[SmackMeOP]

OK I anticipate you've heard most people say in order to build muscle you need to be in a surplus.
But carbs and fat doesn't contribute to muscle building?
For example if a normal 150lbs who doesn't go gym and eats 80/225/80 (avg Marcos) and works as a Office Worker, decides to go gym and eat 165/130/100, I'm pretty sure hell gain MASS and MUSCLE pretty quick? He doesn't need to be eating 2900kcals to gain?
I'm annoyed with all this bro science that building muscle requires a surplus?
What's your opinon?

[mc420]

Depends on your metabolism and body type... Ectos would't gain anything this way, meso's maybe a little, but you truly make biggest gains when you are in caloric surplus.

[jsk16]

Ive tried building muscle on a cut and on maintenance and both times didn't work out. I personally start to stall if I'm not at least 300 calories over maintenance and I'm still only about a year into lifting. Even in the beginning few months I pretty much ate maintenance and made no gains

[keaton10]

Depends on your genetics

[DanielHutch]

Cut with more than 1g per pound of lean mass. That worked for me on this long cut. I've built a ton of muscle

[Francis333]

Depends on your metabolism and body type... Ectos would't gain anything this way, meso's maybe a little, but you truly make biggest gains when you are in caloric surplus.

No.

It's almost impossible as a natty

[Karn235]

lol gaining muscle in a deficit isn't possible unless not natty, what do you think muscle tissue is formed by, air? You need excess calories. Most people would be happy to maintain muscle during a deficit.BTW its not broscience your just a pussy ******* who can't eat

[CantEvenLift]

Oh god, I wish it was broscience.. But im pretty sure it is not. As a person with rather good genetics (easy to build muscle, easy to cut), I tried to do so for a long time, but my gains were minimal at the beginning, and then I'd just stop adding weight whatsoever. I've been researching this matter for a long time, because I was scared as hell to lose my definition, but at the end of the day, you just have to face it - if you want more muscle mass, you will have to eat more, and unless you are a pro with a personal cook and macroes manager, you will add fat. I tried to eat around 100kcal more than my maintenance, but the gains were upsetingly minimal, and the whole calorie counting was just tiring, so I decided to bulk for a short period, and then cut, like a month of bulking and two weeks cutting. Added around 7kg weight since school started (September), BF increased by I'd say 1-3%.

[Basketball22]

Most likely you won't be able to gain mass in a deficit. If you do it's so minimal it's not worth mentioning.

[Pcne]

genetics is a big part

[CHBB919]

dependent on your genetics.

[ErikTheElectric]

You need to be in an ANABOLIC STATE to build LBM. (unless you're on gear, or you're a beginner)

That's the bottom line. That's science.

[DanielHutch]

You need to be in an ANABOLIC STATE to build LBM. (unless you're on gear, or you're a beginner)

That's the bottom line. That's science.

Might explain why I've gained muscle despite being on a cut from the beginning

[ErikTheElectric]

Might explain why I've gained muscle despite being on a cut from the beginning

Do you have reading comprehension difficulties?

[gobble]

People who say you can't build muscle in a deficit haven't read actual scientific studies on the matter. So that probably counts as bro science.

Have a look through this http://forum.bodybuilding.com/attach...1&d=1310193169



The reality is that it is entirely possible provided the defict is not too large. While you can not build muscle and burn fat at exactly the same time. Throughout different parts of the day you will be in an anabolic state, such as after a meal, and a catabolic state at other times.

[ErikTheElectric]

^ That's not what was asked. OBVIOUSLY the human body enters different states after meals and during prolonged fasting periods. But you're taking the OPs question and skewing it and taking it out of context.


IT IS possible to build muscle in a deficit, but there are VERY few times in which it will occur.

[DanielHutch]

Do you have reading comprehension difficulties?

Being a beginner?

[gobble]

^ That's not what was asked. OBVIOUSLY the human body enters different states after meals and during prolonged fasting periods. But you're taking the OPs question and skewing it and taking it out of context.


IT IS possible to build muscle in a deficit, but there are VERY few times in which it will occur.

What I wrote there was just an addendum, and it wasn't wrong. and is relevant when people post things like:

You need to be in an ANABOLIC STATE to build LBM. (unless you're on gear, or you're a beginner)

The study I posted provides scientific evidence that it is possible to build muscle in a deficit.

[SamSix]

Depends on your metabolism and body type... Ectos would't gain anything this way, meso's maybe a little, but you truly make biggest gains when you are in caloric surplus.

****totypes were developed by a psychologist as a way to classify the body types of serial killers and who is more inclined to commit acts of violence so what you're saying is irrelevant

[orion792]

technically you're never on a deficit,as you have many calories stored in your body as fat. you can build muscle on a "deficit" it's just not optimal.

[ErikTheElectric]

The study I posted provides scientific evidence that it is possible to build muscle in a deficit.

Which I never disagreed with.

[Kichie]

Average male intake a day is 8700kj which is 2200 calories and thats to maintain what you are. All you have to do is go over that by a tad bit, saaaaaaay 300? So go for 2500 calories a day (thats what I do) I average around 100g fat 300-350 grams protein 80 g of carbs. I've found this works best for my bodytype.