I just want to make sure I understand.... macro/weight loss/muscle etc.

hartmamp

I've read all the guides and sticky posts but every once in a while, a new post is published that makes me wonder if I truly "getting" all of this. So bear with me if you don't mind...

I've calculated my macros and TDEE and all that, and even lost a pound this week - awesome. So onto my questions... I'm eating this protein amount to maintain the muscle mass I have already, right? But I'm eating at a deficit, so I won't be building any new muscle right? But the reason I want to maintain the muscle I have is because once I lose some fat, I'll look better, right?

It seems then, that the scale might drop more slowly this time around because I'm trying to keep muscle along the way - would that be an accurate assumption? And in the end, I'll be happier losing 10 lbs of fat vs 20lbs of fat and muscle?

jgnatca

I think you've got it. The body comp experts around here encourage that you keep up on your lifting throughout.

Mr_Knight

It's difficult to tell for sure without more details, but yeah, it sounds like you've got the basics of the logic chain down.

:drinker:

isulo_kura

hartmamp wrote: »

I've read all the guides and sticky posts but every once in a while, a new post is published that makes me wonder if I truly "getting" all of this. So bear with me if you don't mind...

I've calculated my macros and TDEE and all that, and even lost a pound this week - awesome. So onto my questions... I'm eating this protein amount to maintain the muscle mass I have already, right? But I'm eating at a deficit, so I won't be building any new muscle right? But the reason I want to maintain the muscle I have is because once I lose some fat, I'll look better, right?

It seems then, that the scale might drop more slowly this time around because I'm trying to keep muscle along the way - would that be an accurate assumption? And in the end, I'll be happier losing 10 lbs of fat vs 20lbs of fat and muscle?

You have to accept you will lose some muscle. That's just a fact the idea is to retain as much as you can and that is done with a mixture of sufficient protein and appropriate exercise. You won't miraculously retain muscle just by eating loads of protein. Also sufficient protein is actually less than a lot of the protein pushers seem to go on about. Don't focus on % of protein macro but on grams because 20 or 30% of 1200 calories is a lot different to 20 or 30% of 2500 calories or whatever your goals are. This will all depend on your activity and goals/weight height etc and ypur alorie levels. Also both fats and carbs are still important so do not neglect them and go all proteinhead

sodakat

I don't think that eating "more" protein will slow weight loss. How quickly you lose will be dependent on how big your calorie deficit is, which is achieved by eating less and/or moving more.

It doesn't matter what you are eating to meet this deficit. But, some foods do cause water retention, and sometimes strenuous exercise can do the same due to muscle repair from DOMS.

The protein macro is met in an effort to retain existing muscle mass and should not slow weight loss. In fact, there are lots of low carb folks who will claim the opposite.

Regardless how much protein you eat, you will still experience some loss of lean tissue. It's pretty difficult to lose only fat.

hartmamp

I guess I should clarify that I'm aware I'll lose some muscle, but I just wanted to make this post short and clear! And I used the "so you want a flat stomach" post to determine all macros - protein, fat and carbs. And I should have noted I am lifting weights throughout this - but it's not brand new or anything so I wouldn't expect "newbie gains" necessarily.

I totally get the whole deficit = weight loss. I'm trying to gain more understanding on why a lot of MFPers say hitting macros and lifting heavy while also at a deficit will produce "more desirable" results.

hartmamp

sodakat wrote: »

I don't think that eating "more" protein will slow weight loss. How quickly you lose will be dependent on how big your calorie deficit is, which is achieved by eating less and/or moving more.

It doesn't matter what you are eating to meet this deficit. But, some foods do cause water retention, and sometimes strenuous exercise can do the same due to muscle repair from DOMS.

The protein macro is met in an effort to retain existing muscle mass and should not slow weight loss. In fact, there are lots of low carb folks who will claim the opposite.

Regardless how much protein you eat, you will still experience some loss of lean tissue. It's pretty difficult to lose only fat.

I meant lose more slowly for me than perhaps I have in the past - say eating only 1200 calories and seeing the scale drop but not really loving the results in the mirror. I'm assuming those times I lost a decent amount of muscle which showed up on the scale, but perhaps didn't look so good for appearance sake.

ana3067

hartmamp wrote: »

I guess I should clarify that I'm aware I'll lose some muscle, but I just wanted to make this post short and clear! And I used the "so you want a flat stomach" post to determine all macros - protein, fat and carbs. And I should have noted I am lifting weights throughout this - but it's not brand new or anything so I wouldn't expect "newbie gains" necessarily.

I totally get the whole deficit = weight loss. I'm trying to gain more understanding on why a lot of MFPers say hitting macros and lifting heavy while also at a deficit will produce "more desirable" results.

To help maintain as much LBM as possible and lose mostly fat, instead of losing both at fairly equal rates and becoming a skinny squishy you haha.

maxit

hartmamp wrote: »

I've read all the guides and sticky posts but every once in a while, a new post is published that makes me wonder if I truly "getting" all of this. So bear with me if you don't mind...

I've calculated my macros and TDEE and all that, and even lost a pound this week - awesome. So onto my questions... I'm eating this protein amount to maintain the muscle mass I have already, right? But I'm eating at a deficit, so I won't be building any new muscle right? But the reason I want to maintain the muscle I have is because once I lose some fat, I'll look better, right?

It seems then, that the scale might drop more slowly this time around because I'm trying to keep muscle along the way - would that be an accurate assumption? And in the end, I'll be happier losing 10 lbs of fat vs 20lbs of fat and muscle?

Thumbs up.

lemurcat12

hartmamp wrote: »

I guess I should clarify that I'm aware I'll lose some muscle, but I just wanted to make this post short and clear! And I used the "so you want a flat stomach" post to determine all macros - protein, fat and carbs. And I should have noted I am lifting weights throughout this - but it's not brand new or anything so I wouldn't expect "newbie gains" necessarily.

I totally get the whole deficit = weight loss. I'm trying to gain more understanding on why a lot of MFPers say hitting macros and lifting heavy while also at a deficit will produce "more desirable" results.

You got it. Because you lose less muscle as a percentage of total loss.

It gets to be more of an issue as you get closer to goal, also, which is why a lot of people recommend reducing your deficit at that point.

TimothyFish

Technically, it is possible to gain muscle while at a deficit, but the bodybuilder crowd likes to say you can't because their goals are different than the goals of the rest of us. To them, it isn't a muscle gain unless you can see noticeable results in the mirror. You aren't likely to see bigger muscles in the mirror while at a deficit because loss of fat in the muscle will make them smaller, even as they get stronger.