Complete Beginner-Can I really gain on a deficit?
Replies
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I think in general, it is difficult to gain muscle mass during a caloric deficit but everyone is different. For example, I have been lifting for a while and went through a dirty bulk phase and gained about 5 lbs of muscle over a year period and then just went into a cut phase and gained 5 lbs more muscle in three months while in a serious caloric deficit but I was pumping in a good amount of protein. All of this was confirmed by a complete medical body scan prior to my program and about three months in. I plan on getting another scan again in about another month to see if I will continue to gain, level out or start to lose muscle at which point I'll probably start eating maintenance or slightly below. So, it can be done, just not everyone can do it and it requires a lot of attention to your diet and program.
That sounds amazing, did you lift with a strength or hypertrophy oriented program? Also, approximately how much protein are you talking about, because at this point in time I don't even know how to get 150 g of protein in on a daily basis. Also, how big a deficit were you on (i.e. how many pounds were you expected to lose each week)? What kind of center does one have to visit to get these types of scans done?
Medical scan is called a DEXA and you should be able to find one in your area with an online search.0 -
Wheelhouse15 wrote: »
Medical scan is called a DEXA and you should be able to find one in your area with an online search.
Thank you. I'll call around to see if anyone does it though I highly doubt it since I don't live in the USA and I've never heard of such a procedure being performed here. Also, do you have any recommendations for calorie and protein rich foods? Like right now, I still feel full from lunch and am probably going to have to try to force myself to eat more so as to attempt to reach my protein and calorie goals for the day. I feel like my stomach legitimately shrank on the year-long cut. I feel full after eating 1/4 of what I used to, so I don't even know how I'm going to maintain a daily surplus.
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Wheelhouse15 wrote: »
Medical scan is called a DEXA and you should be able to find one in your area with an online search.
Thank you. I'll call around to see if anyone does it though I highly doubt it since I don't live in the USA and I've never heard of such a procedure being performed here. Also, do you have any recommendations for calorie and protein rich foods? Like right now, I still feel full from lunch and am probably going to have to try to force myself to eat more so as to attempt to reach my protein and calorie goals for the day. I feel like my stomach legitimately shrank on the year-long cut. I feel full after eating 1/4 of what I used to, so I don't even know how I'm going to maintain a daily surplus.
Depends on how much calories you have left but a good cheese burger or fried chicken would work well. If you don't have as many calories than take the skin off of the friend chicken or eat the burger without the bun.
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Wheelhouse15 wrote: »
Depends on how much calories you have left but a good cheese burger or fried chicken would work well. If you don't have as many calories than take the skin off of the friend chicken or eat the burger without the bun.
Right now I have a little over 1000 calories left and 80 grams of protein (and this is after taking a Whey shake). Thanks for the suggestion. I think I'll have to seriously reconstruct my diet to make more "space" for those kinds of foods.
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Wheelhouse15 wrote: »
Depends on how much calories you have left but a good cheese burger or fried chicken would work well. If you don't have as many calories than take the skin off of the friend chicken or eat the burger without the bun.
Right now I have a little over 1000 calories left and 80 grams of protein (and this is after taking a Whey shake). Thanks for the suggestion. I think I'll have to seriously reconstruct my diet to make more "space" for those kinds of foods.
What's your protein target? 80g is a lot for the last 1000 cals.0 -
Wheelhouse15 wrote: »Wheelhouse15 wrote: »
Depends on how much calories you have left but a good cheese burger or fried chicken would work well. If you don't have as many calories than take the skin off of the friend chicken or eat the burger without the bun.
Right now I have a little over 1000 calories left and 80 grams of protein (and this is after taking a Whey shake). Thanks for the suggestion. I think I'll have to seriously reconstruct my diet to make more "space" for those kinds of foods.
What's your protein target? 80g is a lot for the last 1000 cals.
i am usually over protein by after lunch ..LOL ..
I get way too much protein …
just eat about 4 serving of ice cream and some cookies…boom 1000 calories and it should get your close on protein ...0 -
Wheelhouse15 wrote: »Wheelhouse15 wrote: »
Depends on how much calories you have left but a good cheese burger or fried chicken would work well. If you don't have as many calories than take the skin off of the friend chicken or eat the burger without the bun.
Right now I have a little over 1000 calories left and 80 grams of protein (and this is after taking a Whey shake). Thanks for the suggestion. I think I'll have to seriously reconstruct my diet to make more "space" for those kinds of foods.
What's your protein target? 80g is a lot for the last 1000 cals.
i am usually over protein by after lunch ..LOL ..
I get way too much protein …
just eat about 4 serving of ice cream and some cookies…boom 1000 calories and it should get your close on protein ...
Well we all know that ice cream IS the answer to all thing!
A chicken breast and a couple servings of ice cream should do the trick as well. 0 -
Wheelhouse15 wrote: »Wheelhouse15 wrote: »Wheelhouse15 wrote: »
Depends on how much calories you have left but a good cheese burger or fried chicken would work well. If you don't have as many calories than take the skin off of the friend chicken or eat the burger without the bun.
Right now I have a little over 1000 calories left and 80 grams of protein (and this is after taking a Whey shake). Thanks for the suggestion. I think I'll have to seriously reconstruct my diet to make more "space" for those kinds of foods.
What's your protein target? 80g is a lot for the last 1000 cals.
i am usually over protein by after lunch ..LOL ..
I get way too much protein …
just eat about 4 serving of ice cream and some cookies…boom 1000 calories and it should get your close on protein ...
Well we all know that ice cream IS the answer to all thing! A chicken breast and a couple servings of ice cream should do the trick as well.
sometimes I take a serving of protein powder, a few servings of ice cream, some milk, blend it all together = protein milk shake….0 -
Wheelhouse15 wrote: »What's your protein target? 80g is a lot for the last 1000 cals.
My protein target is 152 g.
i am usually over protein by after lunch ..LOL ..
I get way too much protein …
just eat about 4 serving of ice cream and some cookies…boom 1000 calories and it should get your close on protein ...
Too much protein? lol That's a nice problem to have. What do you do to get so much in because chicken only has about 20g. So I'd have to eat like 8 pieces of chicken in a day to reach my goal. I've tried to offset this by drinking cow's milk but it's not the most pleasant thing to consume.
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Wheelhouse15 wrote: »What's your protein target? 80g is a lot for the last 1000 cals.
My protein target is 152 g.
i am usually over protein by after lunch ..LOL ..
I get way too much protein …
just eat about 4 serving of ice cream and some cookies…boom 1000 calories and it should get your close on protein ...
Too much protein? lol That's a nice problem to have. What do you do to get so much in because chicken only has about 20g. So I'd have to eat like 8 pieces of chicken in a day to reach my goal. I've tried to offset this by drinking cow's milk but it's not the most pleasant thing to consume.
My goal is also about 155g but I rarely have an issue getting to it. Sometimes I need to do a couple shakes but usually just one shake a day works. I find going to the grocery store and grabbing packs of lunch meat really helps for a quick snack as does beef jerky.
Oh, and a chicken breast should have about 40-50g.
ETA just checked, KFC uses smaller chicken breasts so it's about 38g, and a boneless skinless fillet is about 20g, but they are small.0 -
Wheelhouse15 wrote: »Wheelhouse15 wrote: »Wheelhouse15 wrote: »
Depends on how much calories you have left but a good cheese burger or fried chicken would work well. If you don't have as many calories than take the skin off of the friend chicken or eat the burger without the bun.
Right now I have a little over 1000 calories left and 80 grams of protein (and this is after taking a Whey shake). Thanks for the suggestion. I think I'll have to seriously reconstruct my diet to make more "space" for those kinds of foods.
What's your protein target? 80g is a lot for the last 1000 cals.
i am usually over protein by after lunch ..LOL ..
I get way too much protein …
just eat about 4 serving of ice cream and some cookies…boom 1000 calories and it should get your close on protein ...
Well we all know that ice cream IS the answer to all thing! A chicken breast and a couple servings of ice cream should do the trick as well.
I thought the answer to all things was 42???!?!?!?!
confused Jo is now confused.0 -
Wheelhouse15 wrote: »Wheelhouse15 wrote: »Wheelhouse15 wrote: »
Depends on how much calories you have left but a good cheese burger or fried chicken would work well. If you don't have as many calories than take the skin off of the friend chicken or eat the burger without the bun.
Right now I have a little over 1000 calories left and 80 grams of protein (and this is after taking a Whey shake). Thanks for the suggestion. I think I'll have to seriously reconstruct my diet to make more "space" for those kinds of foods.
What's your protein target? 80g is a lot for the last 1000 cals.
i am usually over protein by after lunch ..LOL ..
I get way too much protein …
just eat about 4 serving of ice cream and some cookies…boom 1000 calories and it should get your close on protein ...
Well we all know that ice cream IS the answer to all thing! A chicken breast and a couple servings of ice cream should do the trick as well.
I thought the answer to all things was 42???!?!?!?!
confused Jo is now confused.
No, 42 is the ultimate answer to life the universe and everything, but ice cream = 42 so....0 -
Wheelhouse15 wrote: »Wheelhouse15 wrote: »Wheelhouse15 wrote: »Wheelhouse15 wrote: »
Depends on how much calories you have left but a good cheese burger or fried chicken would work well. If you don't have as many calories than take the skin off of the friend chicken or eat the burger without the bun.
Right now I have a little over 1000 calories left and 80 grams of protein (and this is after taking a Whey shake). Thanks for the suggestion. I think I'll have to seriously reconstruct my diet to make more "space" for those kinds of foods.
What's your protein target? 80g is a lot for the last 1000 cals.
i am usually over protein by after lunch ..LOL ..
I get way too much protein …
just eat about 4 serving of ice cream and some cookies…boom 1000 calories and it should get your close on protein ...
Well we all know that ice cream IS the answer to all thing! A chicken breast and a couple servings of ice cream should do the trick as well.
I thought the answer to all things was 42???!?!?!?!
confused Jo is now confused.
No, 42 is the ultimate answer to life the universe and everything, but ice cream = 42 so....
ahhhhh the world is right again.
ice cream = 42. I can sleep tonight. awesome.0 -
Wheelhouse15 wrote: »Wheelhouse15 wrote: »Wheelhouse15 wrote: »Wheelhouse15 wrote: »
Depends on how much calories you have left but a good cheese burger or fried chicken would work well. If you don't have as many calories than take the skin off of the friend chicken or eat the burger without the bun.
Right now I have a little over 1000 calories left and 80 grams of protein (and this is after taking a Whey shake). Thanks for the suggestion. I think I'll have to seriously reconstruct my diet to make more "space" for those kinds of foods.
What's your protein target? 80g is a lot for the last 1000 cals.
i am usually over protein by after lunch ..LOL ..
I get way too much protein …
just eat about 4 serving of ice cream and some cookies…boom 1000 calories and it should get your close on protein ...
Well we all know that ice cream IS the answer to all thing! A chicken breast and a couple servings of ice cream should do the trick as well.
I thought the answer to all things was 42???!?!?!?!
confused Jo is now confused.
No, 42 is the ultimate answer to life the universe and everything, but ice cream = 42 so....
ahhhhh the world is right again.
ice cream = 42. I can sleep tonight. awesome.
I'm just here to answer the big questions. 0 -
Wheelhouse15 wrote: »Wheelhouse15 wrote: »Wheelhouse15 wrote: »Wheelhouse15 wrote: »Wheelhouse15 wrote: »
Depends on how much calories you have left but a good cheese burger or fried chicken would work well. If you don't have as many calories than take the skin off of the friend chicken or eat the burger without the bun.
Right now I have a little over 1000 calories left and 80 grams of protein (and this is after taking a Whey shake). Thanks for the suggestion. I think I'll have to seriously reconstruct my diet to make more "space" for those kinds of foods.
What's your protein target? 80g is a lot for the last 1000 cals.
i am usually over protein by after lunch ..LOL ..
I get way too much protein …
just eat about 4 serving of ice cream and some cookies…boom 1000 calories and it should get your close on protein ...
Well we all know that ice cream IS the answer to all thing! A chicken breast and a couple servings of ice cream should do the trick as well.
I thought the answer to all things was 42???!?!?!?!
confused Jo is now confused.
No, 42 is the ultimate answer to life the universe and everything, but ice cream = 42 so....
ahhhhh the world is right again.
ice cream = 42. I can sleep tonight. awesome.
I'm just here to answer the big questions.
<hugs>
I don't' know what I would do without you!0 -
Wheelhouse15 wrote: »What's your protein target? 80g is a lot for the last 1000 cals.
My protein target is 152 g.
i am usually over protein by after lunch ..LOL ..
I get way too much protein …
just eat about 4 serving of ice cream and some cookies…boom 1000 calories and it should get your close on protein ...
Too much protein? lol That's a nice problem to have. What do you do to get so much in because chicken only has about 20g. So I'd have to eat like 8 pieces of chicken in a day to reach my goal. I've tried to offset this by drinking cow's milk but it's not the most pleasant thing to consume.
my diary is open, feel free to browse it..
eggs, egg whites, cottage cheese, greek yogurt, steak, chicken, pork, etc....0
This discussion has been closed.
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