Muscle Gain on a Calorie Deficit?
NekoneMeowMixx
Posts: 410 Member
I apologize if this comes off as horrendously naive and full of noob questions, but I've found a lot of conflicting/confusing information, so I just want to get the facts straight. I'm a 23 year old woman, 5 foot 6" tall, with the current specs:
131.2 pounds
22.1% body fat
21 BMI
When I started my fitness journey, I had reached approximately 144 pounds, and my goal was to get down to 125. I guess I'm what you'd call "skinny fat", and I'm realizing that the closer I get to my "goal weight" the more I'm questioning if "losing weight" should be my focus? I want to get toned and lean, so I'm not sure what the best way to go about that is.
Currently I've doing 3 days of Stronglifts 5x5, and 3 days of cardio (primarily bicycling, either outdoors or stationary, depending on the weather) and yoga on Sundays. Between Myfitnesspal's recommendations, and a little research of my own, my current "daily goals" are as follows:
Calorie Limit: 1,400/day
Carbs/day: 122.75g
Fat/day: 62.0 g
Protein/day: 87.75g
Calories Burned from normal activity: 1,910 cal/day
Calorie Burn Goal: 890 cal/week
Daily Calorie Deficit: 510 calories
Projected weight loss: 1 lb/week
Since adhering to these goals, I've gone from 140 to 131 in approximately 2 months' time. But despite working out and burning 250+ calories daily, I seem to have hit a plateau. I've noticed minimal muscle growth, and while I understand that it's a *process*, and therefore will take a while, I just want to make sure I'm going about this the right way. No pain, no gain, but I don't want to be making things harder than they need to be! Or worse, making backwards progress...
All advice is very appreciated!
131.2 pounds
22.1% body fat
21 BMI
When I started my fitness journey, I had reached approximately 144 pounds, and my goal was to get down to 125. I guess I'm what you'd call "skinny fat", and I'm realizing that the closer I get to my "goal weight" the more I'm questioning if "losing weight" should be my focus? I want to get toned and lean, so I'm not sure what the best way to go about that is.
Currently I've doing 3 days of Stronglifts 5x5, and 3 days of cardio (primarily bicycling, either outdoors or stationary, depending on the weather) and yoga on Sundays. Between Myfitnesspal's recommendations, and a little research of my own, my current "daily goals" are as follows:
Calorie Limit: 1,400/day
Carbs/day: 122.75g
Fat/day: 62.0 g
Protein/day: 87.75g
Calories Burned from normal activity: 1,910 cal/day
Calorie Burn Goal: 890 cal/week
Daily Calorie Deficit: 510 calories
Projected weight loss: 1 lb/week
Since adhering to these goals, I've gone from 140 to 131 in approximately 2 months' time. But despite working out and burning 250+ calories daily, I seem to have hit a plateau. I've noticed minimal muscle growth, and while I understand that it's a *process*, and therefore will take a while, I just want to make sure I'm going about this the right way. No pain, no gain, but I don't want to be making things harder than they need to be! Or worse, making backwards progress...
All advice is very appreciated!
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Replies
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What kind of plateau have you hit? A lifting plateau, or a weight loss plateau? And how long have you been stuck?
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Muscle gains while on a calorie deficit is not likely to happen. You’ve seen some gain, but that had more to do with being new to lifting and keeping your deficit at a reasonable level.
If you want to go for both, then you’ll need to lower your expectations of each. Here’s how I would do it:
- Change the calorie deficit to 250 per day (this will slow your fat loss).
- Increase your protein a little.
- Change your rep range from 5 to 8, but still lift as heavy as you can (shift from strength to hypertrophy focus).
It might take another two months to see any tangible results.0 -
At your calorie and body fat levels, building muscle in a deficit would be difficult enough that I'd say it is unlikely.
You don't say how much cardio you are doing but I am guessing that your TDEE is higher than 1910 and that your deficit is nearing 1000/day, not 500/day. That's a steep deficit considering your weight loss goal. When I'm trying to lose weight, I can go only down to around 1800 without losing strength (I'm 5'6" with a similar activity level fwiw.) I'm wondering if your feeling of being on a plateau would be decreased if you increased your calories. At least that way you could be increasing strength, even without increasing muscle mass.
What, exactly, do you mean by "toned and lean"?0 -
You can definitely build muscle on a deficit, well I can anyway. Just make sure you're eating clean, lots of protein. Keep your weights routine regular and heavy. Good luck!
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First of all, you are at 131 and want to get to around 125, and you've set your MFP weight loss goal to 1 pound a week, AND you want to build muscle and lose weight at the same time? I think you have several goals that have virtually opposite ways of getting there all mashed into the same time frame.
Personally (and there are many others who probably know more than I do) I think you're on some diametrically opposed paths. First, I think setting your weight loss to 1 lb per week is really high given that you essentially are on the last 5-6 pounds you want to lose.
Second, if you want to gain muscle mass, while some initial weight training would be beneficial in increasing strength while on a deficit, you're not going to make much progress on the weight-lifting and muscle-volume gaining while 1) in a deficit; and 2) in such an extreme deficit given you're on your last 5-6 pounds.
Third, with your 1-lb loss per week at your weight, and given the workout load you're putting yourself in, both in cardio and weights, I can't imagine that you're not going to burn out at some point.
So....I highly recommend the following:
1. Give up on your weight loss goal FOR A SHORT WHILE. Try setting your weight goals to maintenance, or even gaining a half-pound per week.
2. Focus on lifting progressively heavier weights, continuing to use your Stronglifts program.
3. You will begin building muscle and adding fat at a very slow rate. Yes, it's scary, but essentially you'd be getting into a short "bulk" and then later "cut" cycle. The slight excess in calories will allow your muscles to grow. A small bit of fat will also be added, but you already know how to lose fat. Do not freak out, do not worry. It's ok, I promise. Enjoy the bulk phase of eating. Yum.
4. Focus on getting the right amount of protein (at least 0.8 to 1 gram of protein for every pound of lean body mass) and fill out the rest in carbs/fat.
5. Let Stronglifts do its work. Progress on weights. Keep cardio to whatever you feel you WANT to do...but you won't NEED to do much, if any at all. Don't do it if it's not what you really truly feel like doing. Give yourself a freaking break and focus on those weights.
6. Try this for a couple months. Watch your strength build, keep track of your weight. You will gain slightly, but the strength and slight growth in muscle will be highly noticeable, and rather addicting.
7. After at a minimum of a couple months doing this, start your cut. Set your goals to lose about a 1/2-lb a week, keep on strength training, then add a bit more cardio. This will generate more in fat loss and maintenance of muscle. You won't be gaining alot of muscle mass if you're on a cut, but you should be able to at least maintain your strength at the last, or slightly lower, weights you lifted at during your bulk.
8. End of summer, you'll have lost the little bit of fat you gained during your bulk; you'll have built stronger muscles, and you'll look more lean...and I promise you won't give a crap if you're 131 or 125. I can virtually guarantee you'll look better regardless of the number on the scale.
To continue on as you're doing--trying to lose weight fast (1 pound / week when you only want to lose 5 pounds???), but build muscle at the same time, and while doing a ton of cardio (which works to lose both fat and muscle; contradictory to your goal of building muscle) is an exercise in futility, and you'll end up just being frustrated. Work on one goal at a time and be patient. Good things come to those who wait, AND who lift heavy.
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@CarlydogsMom Thank you for bringing that to my attention! I had set that goal back when I was in the 140's, and it honestly hasn't crossed my mind to change it. Would I want to do -0.5lb/week? Responding to your bullet points via numbered list as it's easier to keep organized:
1. I've pretty much dropped my weight loss goal, at least the "I want to be ###pounds" altogether at this point. I don't care so much about the number on the scale so much as shedding inches and getting my body fat percentage down. Ideally, I'd like to be between 16 - 18% (I'll know better once I get closer)
2. Would you suggest going up to 8 reps, as was recommended before? Or stick to the 5 sets, 5 reps? I lift heavy enough to put myself just below exhaustion each set
3. You are the first person to ever tell me this, but it honestly makes more sense... I thought that the calories burned from normal activity (1,910) didn't include my workout calories (averaging 250 - 400 calories a day) So I guess my burn would be closer to 2210 calories a day, meaning my defecit (if I don't eat my calories from working out back, which I do) would be like, 810... which I can see how that is scary... O.o
4. If I'm doing my calculations right, my lean body mass would be like, 100 pounds? I assume it's just whatever % isn't body fat...
5. I loathe cardio with every fiber of my being, but I LOVE being on the bike, so it's not really work at all to me. When I was doing 21 Day Fix late last fall (and not very diligently, either) but doing 4 - 8 mile bike rides a few times a week, and even my boyfriend noticed I had trimmed right up!
6. So my weight may go up, but overall, BMI and body fat should decrease gradually? (after a perhaps initial rise) I guess my biggest worry is that I won't see the weight gain in the form of muscle, but more pouch in my belly, and essentially undoing the progress I've made so far.
8. Sounds like a plan to me!
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Very, very, very appreciated! This has been soooo appreciated! xD0 -
OK, I'll try to respond to your numbers from my numbers
1. Good. All good. I guess if body fat % is a goal, get a good test of your baseline/starting point as you are now. Recognizing that body fat measurement tools vary in their accuracy, so use only one method at all times, and recognize that it's really the trend you're after, not necessarily that exact number from the measurement (i.e. calipers can only do so much, but if you use the same calipers over time, you should be able to see a trend).
2. Stick with 5x5. If you're concentrating on growing muscles, lifting heavier weights for fewer reps beats more reps at lighter weights.
3. You're welcome.
4. Yeah, I go with trying to get about 100-120 grams protein in a day. In general, I'd bet 100 would be fine for you. You can always go a bit higher. It's kind of challenging to get that much in, but protein powder helps.
5. I bike too, that's my main form of cardio. I slack off in winter, but that's when I set my bulking phase to begin, then cut in the summer.
6. Yes, you're weight may go up. Probably "should" go up is the better way to put it. You WANT to grow your muscles; you can't build a brick wall without bricks at the ready. Your body won't (in general) grab energy from your existing fat to build those muscles; it needs the extra energy you get from food to grow.
7. Take a look at the groups here, there's one "Stronglifts 5x5 for women" and "Eat, Train, Progress." Both are active and have great moderators.
And have fun! Seeing yourself get stronger is just amazing. I have only been lifting this past winter. I had lost a bunch of weight a few years ago, maintained but always was challenged over the long winter to keep the pounds at bay. So this fall I joined my local gym and started in with a personal trainer. I'm so glad I did, it's one of the best investments I've ever made for myself.
It was scary for me, too, when he said right in the beginning "I want you to eat above maintenance, you're going to gain 10 pounds over this winter." I almost went into shock. Then he explained essentially what I told you--some will be muscle, some will be fat, but you know how to lose the fat. Give it a shot.
So I did. In the past 5 months, yup, I've gained about 10 pounds. But I KNOW I've gotten stronger (overhead press went from barely 20 pounds to 70; squats from 45 to 105; deadlifts from maybe 55 to 145 as of last week, etc. etc.). I'm not lifting nearly so heavy as some of the totally awesome women on this site, but I'm getting there. I'm also turning 53 in about 6 weeks, and I'm ok with these numbers. I'm getting there. Also planning my first ride of the spring this coming Saturday, and the cutting will commence!!!! I can't wait until this fall, to see the results of this one-year attempt at gaining strength and subsequently losing fat. Then it begins again! Let's do it!!!0 -
You can definitely build muscle on a deficit, well I can anyway. Just make sure you're eating clean, lots of protein. Keep your weights routine regular and heavy. Good luck!
Nobody said you can't, but it is extremely slow, the deficit can't be too big and takes painstaking effort, especially for someone who's been training for awhile where noob gains won't be there to lean on.
Also, in this case, you're a dude and OP is a female. It is much easier for you to put on muscle in a deficit than it will be for the OP, because....you know, testosterone and stuff.
And, you don't need to make sure you're "eating clean", FWIW.
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to the OP what @carlydogsmom said.. Great explaination.
P.S. You are not "skinny fat" alone... I am one as well..0 -
@CarlydogsMom You are truly amazing me with your stellarness, and are truly a wealth of information!! As I'm nervous about taking any big, big steps, I decided I'd meet you on the middle for the daily calorie intake, adjusted my macros, and we'll see where I am in a month or so's time:
Net Calories Consumed: 1,500 cal/day
Carbs/Day: 131g
Fat/Day: 67g
Protein/Day: 94g (as I work out, my macros all go up, so I felt this was a good start, and I'll just shoot to go a little over each day)
Daily Calorie Deficit 210 calories
I feel like this is definitely a step in the right direction. Little steps lead to big changes!
And you are crazy motivation material! I was very sad to find the other day that the Smith machine at Planet Fitness has a 20lb bar, and not 45lb bar as a normal olympic bench would have. (I thought it felt light...) So that was super bumming, but as it stands (after doing all the recalculating/adjustments) I'm currently doing the following:
Squats: 70lbs
OH Press: 30lbs
Bench: 40lbs
My best squat is High School was like, 230 pounds (I could only do 1 rep, but still) got a long way to go, and I look forward to getting there!
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@carlydogsmom I know it wasn't addressed to me, but you made some great points that I appreciated.0
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You can definitely build muscle on a deficit, well I can anyway. Just make sure you're eating clean, lots of protein. Keep your weights routine regular and heavy. Good luck!
Nobody said you can't, but it is extremely slow, the deficit can't be too big and takes painstaking effort, especially for someone who's been training for awhile where noob gains won't be there to lean on.
Also, in this case, you're a dude and OP is a female. It is much easier for you to put on muscle in a deficit than it will be for the OP, because....you know, testosterone and stuff.
And, you don't need to make sure you're "eating clean", FWIW.
Heh, thank you. I think that's one thing that people really fail to realize, is just how different men and women's bodies work. I mean, sure, one day I'll be able to out-bench half the dudes at the gym (lol, yeah right) but our bodies are far better suited for sad movie marathons and ice cream binges than gaining muscle (sorry, not sorry) xP
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NekoneMeowMixx wrote: »You can definitely build muscle on a deficit, well I can anyway. Just make sure you're eating clean, lots of protein. Keep your weights routine regular and heavy. Good luck!
Nobody said you can't, but it is extremely slow, the deficit can't be too big and takes painstaking effort, especially for someone who's been training for awhile where noob gains won't be there to lean on.
Also, in this case, you're a dude and OP is a female. It is much easier for you to put on muscle in a deficit than it will be for the OP, because....you know, testosterone and stuff.
And, you don't need to make sure you're "eating clean", FWIW.
Heh, thank you. I think that's one thing that people really fail to realize, is just how different men and women's bodies work. I mean, sure, one day I'll be able to out-bench half the dudes at the gym (lol, yeah right) but our bodies are far better suited for sad movie marathons and ice cream binges than gaining muscle (sorry, not sorry) xP
Not sure if that needs a sarcasm sign or not, or if that is a dig at the statement.
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@RGv2 -- I was serious, in the fact that I agree that it is harder for us to gain muscle due to the lack of testosterone. My "ice cream and sad movies" referenced our evil abundance of estrogen, and also points out my terrible sense of humor...
But no, I genuinely did appreciate you mentioning that, because seriously, people overlook that when they tell me I should be eating 2500 calories a day, and I'm like, errr-- how?! Hah0 -
NekoneMeowMixx wrote: »@RGv2 -- I was serious, in the fact that I agree that it is harder for us to gain muscle due to the lack of testosterone. My "ice cream and sad movies" referenced our evil abundance of estrogen, and also points out my terrible sense of humor...
But no, I genuinely did appreciate you mentioning that, because seriously, people overlook that when they tell me I should be eating 2500 calories a day, and I'm like, errr-- how?! Hah
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I feel like you do @NekoneMeowMixx ! We're somewhat similar except I'm 45yo, 5'5", 137#, 24%bf. I lost 50# and have been maintaining since October 2014 within 3-5# allowance.
Thank you @CarlydogsMom for the great info and inspiration!
I've been going back and forth on this subject trying to figure it all out as well. I gained a few pounds since early this year and can't seem to shed them, decided to start lifting heavy, but scared to death to up my calories! Made the decision to go for it this week and moved up in calories. Trying to hit at least 1400, maybe a few more on lifting days. Starting slow, but I definitely want to get stronger and lose body fat, but the scale # is a little scary. I'm trying hard to remember the way I look and feel is more important than the number on the scale, especially since I've decided this new healthy lifestyle is where it's at!
I think trial and error is involved just like losing the weight was.
Good luck in your journey @NekoneMeowMixx and thank you again @CarlydogsMom for sharing your knowledge! I know I'm anxious and excited all at the same time for the next phase!
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You are getting good info. Just wanted to add that you are not "skinny fat". You may not be as muscular as you would like, but an LBM of 100-105 lbs for your height is perfectly average.0
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OP: Thanks for posting this topic - lots of good questions. @Carlydogsmom Thanks for the nicely detailed responses. The suggestions for Groups (Eat, Train, Progress and lifting forum for women) are also very helpful.0
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I'm a guy who is 23. From hear-say and experience, net muscle gain on a caloric defecit is 'difficult' and unlikely. But maintaining it is possible.
Let me share with you my mistakes from past experience this year. Avoid these
case 1) bro-bulk / not tracking macros
I could gain muscle easily when on a ~700 caloric excess, however my fat gain would would almost be the same weight. I guestimate I gained 5 pounds of muscle and 5 pounds of fat in 5 months. I went from 155 to165, bf%=18
case 2) unvaried caloric cut
Then the period after that, I began to cut without a strategy. Just cutting about 700 calories OR MORE everyday again, not working out. I went back to158 bf%=15 and my muscle mass burned off. took about 2 months. BAD IDEA.
case 3) not knowing macros + not knowing how many calories burned by doing excess excercise. (eating less + working more - on the same day)
The period after I tried High Intensity Interval Training cardio. hear-say that is a good method to lose fat but retain muscle better than long cardio. In two weeks I went back to 165lbs, bf% =15, which was good in terms of muscle mass, but not where i wanted to be in terms of fat (i wanted to to be at a single digit). I did not realize I was excercising my *kitten* off more than I knew to reach a caloric defecit. Sometimes I would cut calories and do the same crazy amount of excercise, but BOTH muscles AND fat were burned off. I was eating very little and splurged on some days. In addition i was following a powerlifting progression program, (CNS killer). that with eating less is a nono.
Then i lost track of what happeend during this time and i went to 160, bf 15%.
This is what is working
1. cut calories where u lose 1 lb/week or a safe manageable amount.
2. eat surplus on workout up to recovery days, ie) 48 hours after a workout. (I workout 3x a week: T,TH,SAT or M,W,F)
3. Defecit on the two days of chill (SUN,M or SAT,SUN). Preferably, excercise to a deficit rather than eating a defecit. You lose valuable nutrients if you eat less. excercising to a defecit allows you to still eat enough food for nutrients, as well is not proportional to the feeling of hunger.
4. make sure NET calories are at a total defecit during ONE WEEK.
5? (this here is that bro-science I made up, not backed by science) do hypertrophy workouts rather than strength to make them gains [high volume]
So far i'm 158, bf13%. My lean mass isnt increasing, is minutely decreasing (comes with cutting calories in general), but being moderately maintained and my fat is decreasing.
Too long didn't read? In other words my workout days are cheat days in terms of calories. and my chill days are fasting periods.
(BRo-science) if this theory above is true, there is possibly a way to gain lean mass without gaining fat, by virtue of tracking weekly calories. Perhaps eat surplus on workout days. but maintain basal NET calories in one week.... Gonna try this after mah cut.
hope this helps0 -
@lisag0109 : Well if I may, I'd like to add that you look GREAT for your age!! Hopefully I can get in shape and stay that way (with dedication and persistent hard work of course) throughout my life (though wouldn't it be great it if were just a matter of getting there and then "hooray, you've won!")?? And I agree, there has been a wealth of information, which is much appreciated, and I'm glad I can share it both now, and in the future when I've done the "tried and true" and have before and after photos and advice to share with people!!
I guess what I'm still a bit unsure about/would like clarification on, is the following:
-So long as I'm not hurting, I'll work out every day of the week. 3 days of Stronglifts, then bicycling 3 days, with a relaxing yoga day on Sundays. Is this okay? I mean, I'll dial back the intensity on my cardio days if that will help me bulk, but I'm just one of those strange people who enjoy working out every day. Plus, if I *don't*, I'll fall off the wagon... I just find being active easier than not.
@heyitshorse : You mentioned this in your post, but I was a bit confused on the wording... Currently, with my new macro set up, I'm at a 210 calorie daily deficit. So, assuming I work out everyday (if that's truly relevant) what should my remaining calories be at the end of the day? I typically burn between 200 - 400ish calories on average, and I've heard that you shouldn't eat back your calories, but is it different for bulking? I feel like I should keep it under 400 remaining calories, as MFP tends to yell at me if I have much more than that leftover (though I'm not sure if it matters how much you burn vs. your normal deficit before workout)
-Just out of curiousity, how much should I expect to gain (my scale measures weight, BMI, and body fat, so I'm curious what kind of trends to expect on the scale) I understand that it will probably fluctuate wildly from one person to the next, but I want to know that "gaining some weight/fat" means 5lbs? or like, 20... xD0 -
NekoneMeowM..., here's my initial reaction to your latest:
If you do Stronglifts correctly, you should (at least in the beginning) feel some sense of exhaustion on your muscles. It becomes apparent as "DOMS" (delayed onset muscle soreness) over the 24-48 hours subsequent to lifting. This may or may not affect your bike riding, but in my very humble opinion, either your weightlifting/DOMS will dictate how much you want to ride the next day, or you may soon burn out if you go all out lifting on Days 1, 3, and 5 and go all-out biking on days 2, 4, and 6. Muscles NEED REST when you're lifting progressively heavy loads. Matter of fact, that's when your muscles do all the growing. They grow when they repair/recover, NOT when you're lifting. Lifting only prompts the repair/recovery activity.
If you don't feel like you need a rest, and can bike just fine and dandy the next day...I have a feeling you might not be lifting as heavy as you should. Hence, one of your goals (building muscle to eventually have a more defined body) might not be met.
So...pay very close attention to your body and the cues it's going to be giving you. If you have no soreness, lift heavier. If you have soreness, bike lighter. Really hone in on your intuition and grow that mind-body connection. Listen to what your body is telling you, which may be "hey, I'm feeling no soreness, lift heavier, girlfriend."
Second, you are continuing to eat in a deficit. Again, this will not really help you build muscle. Yes, you will see increases in strength, but strength does not always equate to building muscle. You can grow a nominal amount of strength while in a deficit, but not always (or at least you'll plateau) in growing muscles. If you eat in a deficit, you are risking, again, not meeting your goal of building muscle to create a more defined body.
So yes at a minimum, you should eat back your exercise calories, ESPECIALLY if you are lifting and still eating at a deficit. However, do note that weightlifting itself--the actual activity--doesn't really burn a heck of alot of calories. For some, yes--like for a guy who pumps a full-body routine for 90 minutes, OK, I'll give ya that. But for me, say, a 30-minute session lifting heavy, I really only mentally add about 50 calories to my day (but I still eat at a surplus anyway while I'm "bulking."). And, if you haven't seen some daily post on "where is the calories in the weightlifting section in the Exercise reporting section?" you can find "weightlifting" under the Cardio section. Again, though, it's not going to be much. BTW, the Weightlifting section in your Exercise reporting tab is just for you to track your weights, not report calories burned.
Eat at least at maintenance levels, again, if not more. DO NOT WORRY about gaining. Whatever you gain will be part muscle and part fat, and when you truly start on a deficit with increased biking (THAT'S when you want to bike those three days/week BUT lift at maintenance levels, not progressive overloads), you'll really start to burn off the fat and see the re-comp of the body you've worked so hard at through lifting.
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CarlydogsMom wrote: »First of all, you are at 131 and want to get to around 125, and you've set your MFP weight loss goal to 1 pound a week, AND you want to build muscle and lose weight at the same time? I think you have several goals that have virtually opposite ways of getting there all mashed into the same time frame.
Personally (and there are many others who probably know more than I do) I think you're on some diametrically opposed paths. First, I think setting your weight loss to 1 lb per week is really high given that you essentially are on the last 5-6 pounds you want to lose.
Second, if you want to gain muscle mass, while some initial weight training would be beneficial in increasing strength while on a deficit, you're not going to make much progress on the weight-lifting and muscle-volume gaining while 1) in a deficit; and 2) in such an extreme deficit given you're on your last 5-6 pounds.
Third, with your 1-lb loss per week at your weight, and given the workout load you're putting yourself in, both in cardio and weights, I can't imagine that you're not going to burn out at some point.
So....I highly recommend the following:
1. Give up on your weight loss goal FOR A SHORT WHILE. Try setting your weight goals to maintenance, or even gaining a half-pound per week.
2. Focus on lifting progressively heavier weights, continuing to use your Stronglifts program.
3. You will begin building muscle and adding fat at a very slow rate. Yes, it's scary, but essentially you'd be getting into a short "bulk" and then later "cut" cycle. The slight excess in calories will allow your muscles to grow. A small bit of fat will also be added, but you already know how to lose fat. Do not freak out, do not worry. It's ok, I promise. Enjoy the bulk phase of eating. Yum.
4. Focus on getting the right amount of protein (at least 0.8 to 1 gram of protein for every pound of lean body mass) and fill out the rest in carbs/fat.
5. Let Stronglifts do its work. Progress on weights. Keep cardio to whatever you feel you WANT to do...but you won't NEED to do much, if any at all. Don't do it if it's not what you really truly feel like doing. Give yourself a freaking break and focus on those weights.
6. Try this for a couple months. Watch your strength build, keep track of your weight. You will gain slightly, but the strength and slight growth in muscle will be highly noticeable, and rather addicting.
7. After at a minimum of a couple months doing this, start your cut. Set your goals to lose about a 1/2-lb a week, keep on strength training, then add a bit more cardio. This will generate more in fat loss and maintenance of muscle. You won't be gaining alot of muscle mass if you're on a cut, but you should be able to at least maintain your strength at the last, or slightly lower, weights you lifted at during your bulk.
8. End of summer, you'll have lost the little bit of fat you gained during your bulk; you'll have built stronger muscles, and you'll look more lean...and I promise you won't give a crap if you're 131 or 125. I can virtually guarantee you'll look better regardless of the number on the scale.
To continue on as you're doing--trying to lose weight fast (1 pound / week when you only want to lose 5 pounds???), but build muscle at the same time, and while doing a ton of cardio (which works to lose both fat and muscle; contradictory to your goal of building muscle) is an exercise in futility, and you'll end up just being frustrated. Work on one goal at a time and be patient. Good things come to those who wait, AND who lift heavy.
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CarlydogsMom wrote: »NekoneMeowM..., here's my initial reaction to your latest:
If you do Stronglifts correctly, you should (at least in the beginning) feel some sense of exhaustion on your muscles. It becomes apparent as "DOMS" (delayed onset muscle soreness) over the 24-48 hours subsequent to lifting. This may or may not affect your bike riding, but in my very humble opinion, either your weightlifting/DOMS will dictate how much you want to ride the next day, or you may soon burn out if you go all out lifting on Days 1, 3, and 5 and go all-out biking on days 2, 4, and 6. Muscles NEED REST when you're lifting progressively heavy loads. Matter of fact, that's when your muscles do all the growing. They grow when they repair/recover, NOT when you're lifting. Lifting only prompts the repair/recovery activity.
If you don't feel like you need a rest, and can bike just fine and dandy the next day...I have a feeling you might not be lifting as heavy as you should. Hence, one of your goals (building muscle to eventually have a more defined body) might not be met.
So...pay very close attention to your body and the cues it's going to be giving you. If you have no soreness, lift heavier. If you have soreness, bike lighter. Really hone in on your intuition and grow that mind-body connection. Listen to what your body is telling you, which may be "hey, I'm feeling no soreness, lift heavier, girlfriend."
Second, you are continuing to eat in a deficit. Again, this will not really help you build muscle. Yes, you will see increases in strength, but strength does not always equate to building muscle. You can grow a nominal amount of strength while in a deficit, but not always (or at least you'll plateau) in growing muscles. If you eat in a deficit, you are risking, again, not meeting your goal of building muscle to create a more defined body.
So yes at a minimum, you should eat back your exercise calories, ESPECIALLY if you are lifting and still eating at a deficit. However, do note that weightlifting itself--the actual activity--doesn't really burn a heck of alot of calories. For some, yes--like for a guy who pumps a full-body routine for 90 minutes, OK, I'll give ya that. But for me, say, a 30-minute session lifting heavy, I really only mentally add about 50 calories to my day (but I still eat at a surplus anyway while I'm "bulking."). And, if you haven't seen some daily post on "where is the calories in the weightlifting section in the Exercise reporting section?" you can find "weightlifting" under the Cardio section. Again, though, it's not going to be much. BTW, the Weightlifting section in your Exercise reporting tab is just for you to track your weights, not report calories burned.
Eat at least at maintenance levels, again, if not more. DO NOT WORRY about gaining. Whatever you gain will be part muscle and part fat, and when you truly start on a deficit with increased biking (THAT'S when you want to bike those three days/week BUT lift at maintenance levels, not progressive overloads), you'll really start to burn off the fat and see the re-comp of the body you've worked so hard at through lifting.
You raise a lot of really valid points that I had overlooked, and I appreciate that. I do think that I could be lifting heavier, as the program recommends 90 seconds rest if it was easy, and 3 minutes if it wasn't (whereas I typically find myself impatient after about 30 seconds). So that's definitely something to take into consideration...
I'm a bit worried about eating at a surplus, as I don't feel that Stronglifts is really intensive enough to justify eating at 2000 calories a day (which is about what I would have to do if I want to eliminate a deficit, AND eat back my calories) I'm used to eating 1200 to 1400, and I'm already struggling with the thought of going to 1600, but I guess once I'm working harder, I'll actually WANT that energy, and need those calories. Whereas now they just seem to sit heavy in my stomach...
I guess the biggest thing I'm confused on is eating at a surplus (at least 1700 calories, for me, not including exercise calories) because I want to gain muscle, yes, but I'm worried about controlling the muscle to fat ratio. If I start seeing more fat than muscle gain (I mean, significantly more, I'm likely going to get scared and want to ditch it... So, with that being said, I'll start out at 1500, see how it feels. I'll start lifting heavier and stick to cycling maybe one day out of the week if I'm feeling froggy and up for it. Just to keep some cardio in there, and because I genuinely enjoy it. Then on my "rest days" I'll probably just do some yoga to help recoop the muscles, and also build that mind-body connection that so desperately needs some strengthening...
Baby steps, baby steps... I'll slowly work my way up to maintence levels, then up to a deficit once I feel that I'm ready. I lost 9 pounds and dropped a good full percent body fat (subjective, I know) in about a month and a half's time when I went from 1200 to 1400 calories a day and started the Stronglifts/Cycling 3 days a week. So there's proof that I can shed that fat pretty easy; I really do need to stop being scared about bulking up and just start lifting heavy and getting my gains on so I can trim off all the excess fat and have a nice slab of prime ribs to gander at/show off at the end of the day ;P
Thank you again, to everyone! This is such a huge help and I'm learning so much that I never would have been willing to accept via outside source...0 -
You've been given great info so far.
I'd suggest at this stage upping the cals a bit though. 1500 at 130lbs is still low for the amount of activity it seems you are doing. Your maintenance cals are probably a bit lower due to the dieting so far. As you increase, your metabolism will increase and it is likely that you can eat a fair few more calories before any actual weight gain.
There will be an initial increase as suggested. Predominantly water due to carb increases in most cases. Each gram of carbs hold 3-4g of carbs. Plus in some cases the physical volume of the food.
I'd ease up a bit on the cardio on off days personally. If it's just light intensity like travelling on a bike then no issue as long as you eat enough cals to make up for it.
I was going to mention that some higher rep ranges could be beneficial but at your current level I'd say stick to the 5x5 until you have plateau'd in strength and reset 3 times. Then evaluate.0 -
AllanMisner wrote: »Muscle gains while on a calorie deficit is not likely to happen. You’ve seen some gain, but that had more to do with being new to lifting and keeping your deficit at a reasonable level.
If you want to go for both, then you’ll need to lower your expectations of each. Here’s how I would do it:
- Change the calorie deficit to 250 per day (this will slow your fat loss).
- Increase your protein a little.
- Change your rep range from 5 to 8, but still lift as heavy as you can (shift from strength to hypertrophy focus).
It might take another two months to see any tangible results.
Very true0 -
chrisdavey wrote: »You've been given great info so far.
I'd suggest at this stage upping the cals a bit though. 1500 at 130lbs is still low for the amount of activity it seems you are doing. Your maintenance cals are probably a bit lower due to the dieting so far. As you increase, your metabolism will increase and it is likely that you can eat a fair few more calories before any actual weight gain.
There will be an initial increase as suggested. Predominantly water due to carb increases in most cases. Each gram of carbs hold 3-4g of carbs. Plus in some cases the physical volume of the food.
I'd ease up a bit on the cardio on off days personally. If it's just light intensity like travelling on a bike then no issue as long as you eat enough cals to make up for it.
I was going to mention that some higher rep ranges could be beneficial but at your current level I'd say stick to the 5x5 until you have plateau'd in strength and reset 3 times. Then evaluate.
Even if I cut out the cardio, would you suggest eating higher? Apparently my maintenance level would be 1700... I'll have to give it a shot...0 -
OK, I totally get the nervousness regarding eating above maintenance let alone in caloric excess. Really, I do. I think, given the naturally active lifestyle you've designed for yourself, you'll find it surprisingly hard to gain. I thought that the day I started eating in excess, I'd wake up the next day 20 pounds heavier. It didn't happen. Gaining was actually harder than I thought it'd be.
And I understand that you might think Stronglifts isn't much of a workout now. If you keep on progressing to heavier weights, I think you'll find it more challenging and exhausting to your system, and soon you'll see what many of us are saying--you WILL need rest days!
I was told by my trainer to just eat about 250 calories over my TDEE (if you haven't heard of that, google it and look on these forums, lots of info; total daily energy expenditure). He suggested something as simple as a glass of whole milk. Or chocolate milk (one of the best recovery drinks ever!). My regular diet with the addition of some whole milk/chocolate milk, that added fats, carbs, and protein. Cow milk, not almond/soy/rice (virtually no protein). Makes it easier to "go back" to a deficit--just subtract the milk.
So why don't you first try eating at maintenance (maintenance AND eat back your exercise calories, which is true maintenance) by sticking to your regular diet only adding a glass of milk and a scoop of protein powder. The test, really, would be to see if you could still progress on weights. Trust me, you'll hit a wall if you don't give yourself enough nutrition.
One of the earlier posters suggested keeping a weekly tally of calories in/out. If you don't feel the weights give you a major workout (and like I said, weightlifting itself isn't a huge calorie burner), on those days eat at maintenance (again, maintenance plus exercise calories--which if all you do is weights, that would be sort of the same). On days you bike, that's when your muscles do need that extra energy for repair and growth, plus you'd be doing a bit more exercise, hit maintenance (eating your exercise calories) PLUS maybe an additional 200 calories. So a few times a week, you go over by a couple hundred calories. That's not going to even add up to 1/2 pound a week.
See how you feel on some regimen like that. Give it time for your body to stabilize. When you lift heavy, you tear tiny little fibers in your muscles, and your muscles will retain water to repair/recover. You'll see bumps and dips in your weight; don't worry, just look at trends week to week, month to month. Take measurements and photos. Test and experiment. It's all good. You're not going to blimp out in a month or two by eating just barely over excess. Really. Trust yourself. And lift as heavy as possible and incorporate those suggested rest periods in between sets. They're programmed in for a reason.0 -
You can definitely build muscle on a deficit, well I can anyway. Just make sure you're eating clean, lots of protein. Keep your weights routine regular and heavy. Good luck!
A.C.E. Certified Personal and Group Fitness Trainer
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Been in fitness for 30 years and have studied kinesiology and nutrition
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CarlydogsMom wrote: »OK, I totally get the nervousness regarding eating above maintenance let alone in caloric excess. Really, I do. I think, given the naturally active lifestyle you've designed for yourself, you'll find it surprisingly hard to gain. I thought that the day I started eating in excess, I'd wake up the next day 20 pounds heavier. It didn't happen. Gaining was actually harder than I thought it'd be.
And I understand that you might think Stronglifts isn't much of a workout now. If you keep on progressing to heavier weights, I think you'll find it more challenging and exhausting to your system, and soon you'll see what many of us are saying--you WILL need rest days!
I was told by my trainer to just eat about 250 calories over my TDEE (if you haven't heard of that, google it and look on these forums, lots of info; total daily energy expenditure). He suggested something as simple as a glass of whole milk. Or chocolate milk (one of the best recovery drinks ever!). My regular diet with the addition of some whole milk/chocolate milk, that added fats, carbs, and protein. Cow milk, not almond/soy/rice (virtually no protein). Makes it easier to "go back" to a deficit--just subtract the milk.
So why don't you first try eating at maintenance (maintenance AND eat back your exercise calories, which is true maintenance) by sticking to your regular diet only adding a glass of milk and a scoop of protein powder. The test, really, would be to see if you could still progress on weights. Trust me, you'll hit a wall if you don't give yourself enough nutrition.
One of the earlier posters suggested keeping a weekly tally of calories in/out. If you don't feel the weights give you a major workout (and like I said, weightlifting itself isn't a huge calorie burner), on those days eat at maintenance (again, maintenance plus exercise calories--which if all you do is weights, that would be sort of the same). On days you bike, that's when your muscles do need that extra energy for repair and growth, plus you'd be doing a bit more exercise, hit maintenance (eating your exercise calories) PLUS maybe an additional 200 calories. So a few times a week, you go over by a couple hundred calories. That's not going to even add up to 1/2 pound a week.
See how you feel on some regimen like that. Give it time for your body to stabilize. When you lift heavy, you tear tiny little fibers in your muscles, and your muscles will retain water to repair/recover. You'll see bumps and dips in your weight; don't worry, just look at trends week to week, month to month. Take measurements and photos. Test and experiment. It's all good. You're not going to blimp out in a month or two by eating just barely over excess. Really. Trust yourself. And lift as heavy as possible and incorporate those suggested rest periods in between sets. They're programmed in for a reason.
Your wisdom is endless, I swear, haha. Seriously though, this is so appreciated, and I'm (slowly, but surely) becoming more comfortable with the idea of "bulking". I think that eating at maintenance is much more reasonable a place to start than trying to go from a 500 calorie deficit to eating an excess...
I've also come to the conclusion that I need to focus on lifting heavier (probably a lot heavier) to the point where I need that 90 seconds rest, and I'm not fidgeting to go again in 30 seconds, twiddling my thumbs. And you're right, that once I get going heavy, I won't want to do cardio on my off days, because I'll NEED that break. So since I have M - W off, I figured I could do my weights M and W, and then maybe just throw in biking on Tuesdays if I'm feeling froggy. Then Th and Sat, just rest, do some yoga, or something. I do hot yoga on Sunday nights, and that's a workout in itself, so maybe Th and Sat can just be "take it easy, you deserve this, here have some ice cream" days... xD
And I guess you're right... I went a few years with just eating whatever I damned well pleased, and literally sitting on my bum 90% of the time (except for when I'd go to the bar and drink/dance all night) and I never went far over 140, so I figure if I'm watching what I eat and busting my *kitten* on the weights, then there's no reason I can't do this...
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