Cut or maintain calories for sculpting?

Whatsername0413

I'm trying to get in better shape for an upcoming trip in 4 weeks. For the last month I've just been focusing on cutting calories (500 cal deficit) and I've been doing Jillian Michaels ripped in 30 workout 4 days/week. I started at 137 and I'm down to 134 now (my goal is 130 & I'm 5'6" btw) but I'm also interested on gaining muscle for a more toned look. I know for that I'll need to eat a higher percentage of protein (right now I'm only at 20%), but I'm wondering if I'll be able to gain muscle with my current deficit, or if I should increase my calorie allowance? Any guidance would be much appreciated!

SezxyStef

no you can't gain muscle on a deficit period unless one of the following is true

teenage boy
New to lifting
obese

JM anything is not a muscle building program anyway.

to build muscle you need a progressive load lifting program and a surplus of calories in which you are gaining not losing.

To get the look you are after (btw Toned is a fitness industry word that has absolutely no truth in the way they use it) you get rid of the fat to show the muscle currently there...but with a 500 a day deficit and only 7lbs to lose I suspect you are losing muscle/fat/water.

Whatsername0413

Thanks for your reply @SezxyStef, I had a feeling I wouldn't be able to gain muscle at a deficit.

I know JM isn't the best resource for muscle building, but having been very sedentary the last few years (desk job and college), I'm very out of shape, so I wanted to start small.

I think I'm ready to up my game, but I'll have to invest in some weights as I don't have a gym membership (& when I did I never went, so at-home works are my best option). Any advice on the best equipment to start with for a newbie?

SezxyStef

Whatsername0413 wrote: »

Thanks for your reply @SezxyStef, I had a feeling I wouldn't be able to gain muscle at a deficit.

I know JM isn't the best resource for muscle building, but having been very sedentary the last few years (desk job and college), I'm very out of shape, so I wanted to start small.

I think I'm ready to up my game, but I'll have to invest in some weights as I don't have a gym membership (& when I did I never went, so at-home works are my best option). Any advice on the best equipment to start with for a newbie?

I did JM 30DS x2 when I started and I remember getting stronger and upping the hand weights to 10lbs.

I then invested in a home gym for lifting heavy. But with 2nd hand equipment or homemade.

Really all you need is a bench, a bar and some plates and if you google safety measures for squats you can find a few good things that are easy to have at home.

I have a bench, a curl bar, a couple straight bars and about 300lbs in plates ranging from 2.5 to 25lbs.

My husband built me a squat rack for safety and I have been lifting for 3 years.

Search out Strong LIfts and this group.
http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women

Now mind you I have never purposely done a bulk...I can't wrap my head around gaining on purpose...
but I did eat at maintenance for a period and lifted and I lost more fat and probably built a small amount of muscle but you will be pleased when you start lifting and build strength.

tryin2die2self

I would start out with some body weight exercises. The military have been getting people in shape for how long, using nothing but a weighted pack and boots. Lean toward as many major muscle groups and total body exercises as you can: push ups, squats, burpees, sprints, lunges, etc. There are a number of Get to X number of pushups, situps, squats, etc out there that can be helpful. A push up alone as so many variations it is not even funny: wide arm, diamond, standard, spiderman, superman, etc. Then you can add in variety: incline, decline, quarters down, quarter up, negatives, etc. Once you pound those out for a month I think you would be in a better place for investing in equipment, but it is still not necessary.

When you get to the point where it takes a considerable amount of time to see progress in body weight then I would switch to adding in equipment. If you wanted to go low cost/low space a set of fitness bands would put you in a great place. Just adding a 10 lbs fitness band to push ups and planks can turn a moderate workout set in a trial.

SezxyStef

tryin2die2self wrote: »

I would start out with some body weight exercises. The military have been getting people in shape for how long, using nothing but a weighted pack and boots. Lean toward as many major muscle groups and total body exercises as you can: push ups, squats, burpees, sprints, lunges, etc. There are a number of Get to X number of pushups, situps, squats, etc out there that can be helpful. A push up alone as so many variations it is not even funny: wide arm, diamond, standard, spiderman, superman, etc. Then you can add in variety: incline, decline, quarters down, quarter up, negatives, etc. Once you pound those out for a month I think you would be in a better place for investing in equipment, but it is still not necessary.

When you get to the point where it takes a considerable amount of time to see progress in body weight then I would switch to adding in equipment. If you wanted to go low cost/low space a set of fitness bands would put you in a great place. Just adding a 10 lbs fitness band to push ups and planks can turn a moderate workout set in a trial.

ah she is doing ripped in 30 which is a good routine which includes a lot of what you mentioned.

To see muscle you have to get rid of the fat....that's it.

The rest is all about strength.