Can you build muscle without eating a lot of protein?
Terpnista84
Posts: 517 Member
I eat between 60-90 grams a day which is less than my required amount for my weight (152 lbs). But I have quite a bit of definition in my legs because I do a lot of lower body compound movements. So what is going on with my body? Am I burning fat around my muscle or am I gaining muscle?
0
Replies
-
yes- but odds are you are just losing body fat and revealing your muscle.
Muscle building requires carbs- insulin spikes- and unless you're a new beginner (I don't think you are if memory serves me correctly) you're going to need to be in a calorie surplus to be actually gaining size
Size =/= definition.0 -
1 gram per Lb of LBM is optimal and more than sufficient. You don't have to eat your weight in protein. Anywhere from 0.8 - 1 gram per Lb of LBM would work.0
-
If you're in a surplus, protein intake can be lower and you can probably build muscle with the amount you have listed.
If you're in a deficit then you're probably just revealing the muscles by eliminating fat on top of them.0 -
yes- but odds are you are just losing body fat and revealing your muscle.
Muscle building requires carbs- insulin spikes- and unless you're a new beginner (I don't think you are if memory serves me correctly) you're going to need to be in a calorie surplus to be actually gaining size
Size =/= definition.
That's right! I forgot it's a calorie surplus not the protein to gain muscle.
I knew I couldn't have been gaining muscle because I always eat at a deficit. But I feel like my legs are getting thicker due to the muscle.
The definition isn't super obvious because I still have excess fat to burn. But I notice the definition when walking and when I wear tight workout pants and see my legs in the gym mirror when doing squats.
Are my visible muscles attributed to strength training or eating at a deficit?0 -
If you're in a surplus, protein intake can be lower and you can probably build muscle with the amount you have listed.
If you're in a deficit then you're probably just revealing the muscles by eliminating fat on top of them.
co sign...yes- but odds are you are just losing body fat and revealing your muscle.
Muscle building requires carbs- insulin spikes- and unless you're a new beginner (I don't think you are if memory serves me correctly) you're going to need to be in a calorie surplus to be actually gaining size
Size =/= definition.
cosigned again0 -
If you're in a surplus, protein intake can be lower and you can probably build muscle with the amount you have listed.
If you're in a deficit then you're probably just revealing the muscles by eliminating fat on top of them.
Got it! So the strength training is good for keeping those muscles in tact as opposed to them being eaten up by cardio and diet.0 -
Terpnista84 wrote: »yes- but odds are you are just losing body fat and revealing your muscle.
Muscle building requires carbs- insulin spikes- and unless you're a new beginner (I don't think you are if memory serves me correctly) you're going to need to be in a calorie surplus to be actually gaining size
Size =/= definition.
That's right! I forgot it's a calorie surplus not the protein to gain muscle.
I knew I couldn't have been gaining muscle because I always eat at a deficit. But I feel like my legs are getting thicker due to the muscle.
The definition isn't super obvious because I still have excess fat to burn. But I notice the definition when walking and when I wear tight workout pants and see my legs in the gym mirror when doing squats.
Are my visible muscles attributed to strength training or eating at a deficit?
Low body fat is required to have definition.
one thing to keep in mind, protein while in a deficit helps maintain muscle mass. So low protein can increase the odds of losing muscle, even if you are weight training.
0 -
Ahh thanks for this.. I wonder about protein intake to gain muscle mass .. I'm tiny. 5'0", 91 lbs 8% bf according to my scale (not sure about accuracy). I want to gain muscle mass and be at 99 lbs; struggling to get 90 g of protein daily. Went to couple of personal trainer appointments last week (currently looking for PT) both said I need to up my calories which I'm cautious to do having lost 12 lbs.. So much to much to learn... and do! Have a great week!
0 -
**So much to learn and do..0
-
nicfitnesszone wrote: »Ahh thanks for this.. I wonder about protein intake to gain muscle mass .. I'm tiny. 5'0", 91 lbs 8% bf according to my scale (not sure about accuracy). I want to gain muscle mass and be at 99 lbs; struggling to get 90 g of protein daily. Went to couple of personal trainer appointments last week (currently looking for PT) both said I need to up my calories which I'm cautious to do having lost 12 lbs.. So much to much to learn... and do! Have a great week!
yes, you need to up your calories if you want to add muscle. Also, carbs are going to be more important when adding muscle.
I would suggest checking out the sticky in the gaining weight forum, a lot of food info there.0 -
nicfitnesszone wrote: »Ahh thanks for this.. I wonder about protein intake to gain muscle mass .. I'm tiny. 5'0", 91 lbs 8% bf according to my scale (not sure about accuracy). I want to gain muscle mass and be at 99 lbs; struggling to get 90 g of protein daily. Went to couple of personal trainer appointments last week (currently looking for PT) both said I need to up my calories which I'm cautious to do having lost 12 lbs.. So much to much to learn... and do! Have a great week!
Did you mean 18% body fat? Because 8% on women is virtually not possible.
0 -
nicfitnesszone wrote: »Ahh thanks for this.. I wonder about protein intake to gain muscle mass .. I'm tiny. 5'0", 91 lbs 8% bf according to my scale (not sure about accuracy). I want to gain muscle mass and be at 99 lbs; struggling to get 90 g of protein daily. Went to couple of personal trainer appointments last week (currently looking for PT) both said I need to up my calories which I'm cautious to do having lost 12 lbs.. So much to much to learn... and do! Have a great week!
Did you mean 18% body fat? Because 8% on women is virtually not possible.
I don't trust my scale :-) One of those scales that claimed can measure BF by standing on it. I started at 103.5 17%-20% BF depending on time of day.. As I dropped lbs and weighed myself the BF% dropped to 8%-10%. Still don't trust it really. Once I decide on PT I will get the real/accurate body composition. I go by how my clothes fit :-)
0 -
Terpnista84 wrote: »If you're in a surplus, protein intake can be lower and you can probably build muscle with the amount you have listed.
If you're in a deficit then you're probably just revealing the muscles by eliminating fat on top of them.
Got it! So the strength training is good for keeping those muscles in tact as opposed to them being eaten up by cardio and diet.
Precisely.0 -
nicfitnesszone wrote: »Ahh thanks for this.. I wonder about protein intake to gain muscle mass .. I'm tiny. 5'0", 91 lbs 8% bf according to my scale (not sure about accuracy). I want to gain muscle mass and be at 99 lbs; struggling to get 90 g of protein daily. Went to couple of personal trainer appointments last week (currently looking for PT) both said I need to up my calories which I'm cautious to do having lost 12 lbs.. So much to much to learn... and do! Have a great week!
yes, you need to up your calories if you want to add muscle. Also, carbs are going to be more important when adding muscle.
I would suggest checking out the sticky in the gaining weight forum, a lot of food info there.
Will check it out. Thanks!! :-)0 -
Terpnista84 wrote: »yes- but odds are you are just losing body fat and revealing your muscle.
Muscle building requires carbs- insulin spikes- and unless you're a new beginner (I don't think you are if memory serves me correctly) you're going to need to be in a calorie surplus to be actually gaining size
Size =/= definition.
That's right! I forgot it's a calorie surplus not the protein to gain muscle.
I knew I couldn't have been gaining muscle because I always eat at a deficit. But I feel like my legs are getting thicker due to the muscle.
The definition isn't super obvious because I still have excess fat to burn. But I notice the definition when walking and when I wear tight workout pants and see my legs in the gym mirror when doing squats.
Are my visible muscles attributed to strength training or eating at a deficit?
To add to my original post and as others have stated, if you're not in an energy surplus you're not building any appreciable muscle...you are cutting fat and revealing what muscle there is underneath as well as observing "pump"....0
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.4K Introduce Yourself
- 43.8K Getting Started
- 260.2K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.4K Recipes
- 232.5K Fitness and Exercise
- 427 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.7K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions