Questions on lifting on a deficit

[Dantback]

Hi all. First time poster so my apologies if anything is formated weird or if I'm in the wrong spot but I was curious what the effect would be on someone who is at a significant calorie deficit and also working out intensively 4-6 times a week? About me. 25 M, 6'4, 155lbs average weight

To make a long story short, I have some health issues right now but doctors don't know what exactly is the root issue and have been unable to provide anything to help significantly. The main problem with my health is my massive lack of appetite which leads to massive weight changes. Back when I was 18 I dropped 50 ish pounds over a year, all unwanted weight loss. To combat this I have tried different medications to help stimulate appetite, none of which have worked so far. I do use nicotine and smoke marijuana. All in all tho this is an issue.

On to my diet, I eat extremely healthy foods. Being extremely skinny brings on its own body dysmorphia though. I've cut out any free sugars and am eating very clean just about everyday. Getting hungry is a challenge though. But on average, each day I'm consuming probably 1k-1.5k calories which I know is super unhealthy. To anyone who would just say "eat more" please trust me I've tried for years and it's impossible.

On to my workouts. I lift on a ppl so 3 days, off 3 days, off, 3 days off, etc. I add in a lot of calisthenics workouts here because I really am looking to do some workouts I've never done before like completing a muscle up would be great progress! I don't do a ton of cardio at the moment but again my goal is muscle gain.

I recently saw my family for the first time in a while and after 3 months of working out they said I was looking just slightly bigger and more defined. Great to hear since I still hate myself in the mirror.

All this said I have a few questions.
1. What will the results be if I keep this up? Will I lose muscle eventually? Am I even building muscle this way? I'm scared I'm doing more damage to my body by exercising like this on such a deficit.

2. Would mass gainer be useful here? My body dysmorphia has gotten to the point where I am scared of consuming sugar and gaining any fat so I've been put off of those but at the same time it's the only thing I feel like could get me to a surplus or even a break even these days.

Really just looking for advice here. Feel free to ask questions and I'll answer as I can and again sorry if this post has terrible format. Any added advice is welcome as are any questions. Thanks all.

[paulinkansas]

I do use nicotine and smoke marijuana.

Maybe drink more beer. Not a light beer, a heavy beer.

[faithbrah]

so you've tried eating more... of what? extremely healthy (and probably filling) foods? are you telling me that you can't eat pizza, ice cream, peanut butter or other calorie dense stuff to hit even 2000 calories?

[air2fakie]

See a mental health specialist with expertise in eating disorders (srs). I wouldn't lift 6 days/week + a ton of cardio in your condition.

[paulinkansas]

I wouldn't lift 6 days/week + a ton of cardio

I'm a 65 year old frail grandmother as you can see and lifting 6 days a week plus a ton of cardio would put me in the grave.

[jaxqen]

I'm a 65 year old frail grandmother as you can see and lifting 6 days a week plus a ton of cardio would put me in the grave.

This grandma, 5 years older than you, lifts plenty.
https://www.youtube.com/@joanmacdonald6346/videos

[Dantback]

so you've tried eating more... of what? extremely healthy (and probably filling) foods? are you telling me that you can't eat pizza, ice cream, peanut butter or other calorie dense stuff to hit even 2000 calories?

I mean that's the problem is from a mental standpoint I don't want to consume any of those. I have a fear of gaining fat from those. And even while eating those it can be hard. I'm a peanut butter eater all day. I eat calorie dense foods. The problem is with my appetite I eat one meal a day usually that is calorie dense. It's not a choice. If I could force myself to eat more I would.

[Dantback]

See a mental health specialist with expertise in eating disorders (srs). I wouldn't lift 6 days/week + a ton of cardio in your condition.

Thanks I've been thinking about this. Would you say a dietician would be helpful at all or focus going to a mental health specialist? Besides the inability to become hungry, I don't notice any other mental side effects or anything

[Dantback]

See a mental health specialist with expertise in eating disorders (srs). I wouldn't lift 6 days/week + a ton of cardio in your condition.

I don't do a ton of cardio. Recently I have slowed it down to 3-5 days a week (depending on the week). Is lifting while on a deficit allowing me to build any muscle at all or no?

[air2fakie]

Thanks I've been thinking about this. Would you say a dietician would be helpful at all or focus going to a mental health specialist? Besides the inability to become hungry, I don't notice any other mental side effects or anything

6-4/155 lbs yet worried about gaining fat, trying to build muscle at that weight eating 1 meal/day at a severe deficit, worried about losing muscle when you likely have none, working out "intensely" 6x/week, some unnamed health issues that doctors somehow don't know what the root cause is, severe lack of appetite, medications to stimulate appetite, cigarettes, pot & peanut butter all day are ok but pizza is scary, hate yourself in the mirror.

Don't notice any mental or physical side effects happening here? Not trying to be mean, just re-assembling your post in a way that might allow you to see that you may need a different kind of help than that which can be provided in this forum.

[paulinkansas]

My apoligies for making fun of you, but that is in my nature.

Just lift on a program like Fierce 5 and get enough nutrition. Protein is what you need.

You can do it. You'll see some changes after 6 months. After 2 years you'll look like someone else. I know this for a fact, because after 2 years I looked at myself and thought who the fook is that big guy. That big guy is me.

[Kraken]

I was 6'2" and 155lbs when I started. That's pretty light, bro. I'm not sure a deficit is what you need. Instead, focus on adjusting macros.

Macro ratios have a really positive impact, and are extremely important in building muscle, maintaining muscle, and losing fat.

Considering your history, I suggest you focus on this first and foremost. A caloric deficit can kill your appetite. I did intermittent fasting with a caloric deficit and found myself struggling to eat after a year. It became unhealthy.

Get your protein up to around 150g per day or more, carbs at 250-300g, and fats around 100g. These macros will put you between 2500 and 2700 calories.

You can lower carbs for protein, but that should put you in to a range that will help you out on healthy weight. At 6'4", your weight should be at least 180lbs to be in a healthy range.

[paulinkansas]

I was 6'2" and 155lbs when I started.

I was 17 years old, 5'8" and 136 lbs when I started. Stick to a good program like the Fierce 5 and you can be as big as you want to be. Don't forget proper nutrition and rest.

[faithbrah]

I mean that's the problem is from a mental standpoint I don't want to consume any of those. I have a fear of gaining fat from those. And even while eating those it can be hard. I'm a peanut butter eater all day. I eat calorie dense foods. The problem is with my appetite I eat one meal a day usually that is calorie dense. It's not a choice. If I could force myself to eat more I would.

you're not going to gain any more fat from them than you would from eating the same amount of calories (and roughly the same macros) from healthy foods. pizza is actually a really balanced meal macro-wise, but if you really can't eat anything calorie-dense, it's going to be hard to gain weight man

[Kraken]

I mean that's the problem is from a mental standpoint I don't want to consume any of those. I have a fear of gaining fat from those. And even while eating those it can be hard. I'm a peanut butter eater all day. I eat calorie dense foods. The problem is with my appetite I eat one meal a day usually that is calorie dense. It's not a choice. If I could force myself to eat more I would.

I just noticed this. One meal a day will destroy your appetite. I don’t generally advise “grazing”, but that might be the option here.

Try making a shake too. Sometimes drinking calories is easier than sitting down and eating a meal. Something like

1 cup high protein milk, like Mootopia or whatever you have a available (16g protein)
1 scoop protein (25g protein)
Half or whole banana or scoop of weight gainer
Serving of a fat source (Olive oil, Chia seeds, Sunflower or Cashew Butter)
Ice Cubes

Another idea is to blend some Water, Frozen fruit, and spinach leaves with a scoop of a protein.

[paulinkansas]

1 cup high protein milk, like Mootopia or whatever you have a available (16g protein)
1 scoop protein (25g protein)
Half or whole banana or scoop of weight gainer
Serving of a fat source (Olive oil, Chia seeds, Sunflower or Cashew Butter)
Ice Cubes.

That sounds like the Vince Gironda hormone precursor shake.

Milk.
Protein powder.
Greek yogurt.
2 raw eggs.
Banana.

[Kraken]

That sounds like the Vince Gironda hormone precursor shake.

Milk.
Protein powder.
Greek yogurt.
2 raw eggs.
Banana.

Protein smoothies are usually pretty similar. For a new “nut” poster, he might not know what the base is for the smoothie. Milk, protein powder, banana is a good combo to start with.

I do like Greek Yogurt though. That would be a good one to add as well, especially if the high protein milks are too expensive. Banana is the unspoken standard for electrolyte balance and muscle health/cramping, carbs, and some fiber.

I eat a lot of eggs separately, so I tend not to put them in my shakes. Eggs are my favorite meal of the day! They can be prepared in so many different ways, are easy fast to prepare and eat.

[paulinkansas]

I like milk. They come in pairs of attractive containers.

You all can figure out what I mean.