Does progressively overloading always mean building muscle?

[ahbedad]

I'm in a deficit of 200 cal now, slowly losing bodyfat, meanwhile I keep getting stronger in my training by increasing reps almost every workout. So my question is, do I build muscle? Or only strength, is it even possible to build muscle in a deficit? Additional info: lifting for 1.5 years seriously, 6.3ft 160lbs

[MaxMS99]

I'm in a deficit of 200 cal now, slowly losing bodyfat, meanwhile I keep getting stronger in my training by increasing reps almost every workout. So my question is, do I build muscle? Or only strength, is it even possible to build muscle in a deficit? Additional info: lifting for 1.5 years seriously, 6.3ft 160lbs

It would be possible, but seems very unlikely if you have been lifting seriously for 1.5 years, although our definition of seriously may differ. Keep it going for as long as you can if true, that'd be a dream for most of us.

[xsquid99]

The better question is why are you trying to lose weight at 6'3" and 160 lbs?

[Want2BeStrong]

I just re-started at the gym after a very long break - so I'm effectively a total newbie again.

In my first 3 months, calorie deficit of around 750 per day, I lost 18 lbs of bodyfat and gained almost 3 lbs of lean mass (per BodPod Body Composition scans which should be fairly accurate). Went from 208lb (28%bf) to 193lb (21%bf) in 14 weeks (I am 5'11", 39 years old).

But this was most definitely due to some combination of muscle memory and newbie gains, plus I was at a very high bodyfat% which made it relatively "easy" to lose the fat while building muscle. I think if you're already relatively lean (15%bf or below), it would probably be much more difficult to build muscle while also losing fat.

[jamesrobert1997]

Great job on being consistent with your training and nutrition! It's definitely possible to build muscle while in a calorie deficit, especially if you are relatively new to strength training. However, the rate of muscle growth may be slower compared to being in a calorie surplus.

Increasing your reps and getting stronger in your training is a good indicator that you are building both muscle and strength. You may also notice improvements in your overall physique and body composition as you continue to lose body fat.

It's important to keep in mind that building muscle while in a deficit can be more challenging compared to being in a surplus, so make sure you are getting enough protein and fueling your body with nutritious foods to support your goals. Keep up the great work and stay consistent!

[anotherworld]

I'm in a deficit of 200 cal now, slowly losing bodyfat, meanwhile I keep getting stronger in my training by increasing reps almost every workout. So my question is, do I build muscle? Or only strength, is it even possible to build muscle in a deficit? Additional info: lifting for 1.5 years seriously, 6.3ft 160lbs

I believe you can build muscle and burn fat at the same time but if you are new to the exercise or doing a new workout regime. If you are experienced, then it is hard to bulk up during the cut.