Strength and "Bodybuilding" in a deficit?

cajuntank

I know the general mantra around is you are not going to bodybuild while in a caloric deficit, but yet I read articles and information about your body fat and fat in general getting used as alternative energy to carbs when you are on a low carb diet.

So my question is, if I have the unfortunate access to a good amount of body fat :grumble: , and I go on a low carb diet to switch my body's fuel source from primarily carbs to fat, then won't I get the double effect of losing weight and be able to bodybuild since I have access to all off these "stored calories"?

I have lifted before in the past some, but got off track and never a strength program. This go round, I have been lifting for about 6 months doing SL 5x5 (actually doing 3x5 now on all lifts and Madcow for squats) and added accessory exercises (dips, chins, etc...). I am wanting to bring a little more symmetry to my body and while my priority is still weight loss and strength, I would like to know if i would see any benefit in incorporating a bodybuilding program for certain muscles while on a deficit?

Sarauk2sf

If someone has a good amount of weight to lose, they can actually build muscle and lose fat at the same time without messing around with low carb, which still does not get around the fact that you are in a deficit.

Trying to manage this via nutrient manipulation imo is not seeing the wood for the trees. What will give you a better chance of gaining muscle...eat in a way that maximizes your workout effectiveness. That is not usually low carb.

The amount you gain will depend on age, training 'life', training intensity, size of our deficit, macro mix, your BF%, gender, genetics, among others.

If you have added assists to 5 x 5, then you are effectively doing a bb program, assuming the lift/set/rep selection is appropriate.

cajuntank

I'm male, 41, about 50lbs still needing to lose, and based on taking measurements (neck, waist, wrist, etc...), I am around 30% body fat still. My current macro breakdown is your standard 40/30/30 split which gives me 230g carbs, 77g fat, and 173g of protein on 2300 calories per day. This, for me is around TDEE-25%-28%, give or take. I generally lose between 1.3-1.8lbs per week on average.

My accessory lifts will generally be in the 4x8-10 range. Some others like Good Mornings, that have greatly helped with my deadlifts, dips and other exercises that are primarily body weight exercises will tend to run 5x10-15 set/rep range. My SL and accessory lifts tend to run me into a solid 2 hour workout. I do this 3 times per week and do treadmill 2 times a week for 6 miles total at a pace of between 4-4.5 mph for most of that distance.

Is there anything you would suggest I tweak or change given my goals?

SideSteel

I'm male, 41, about 50lbs still needing to lose, and based on taking measurements (neck, waist, wrist, etc...), I am around 30% body fat still. My current macro breakdown is your standard 40/30/30 split which gives me 230g carbs, 77g fat, and 173g of protein on 2300 calories per day. This, for me is around TDEE-25%-28%, give or take. I generally lose between 1.3-1.8lbs per week on average.

My accessory lifts will generally be in the 4x8-10 range. Some others like Good Mornings, that have greatly helped with my deadlifts, dips and other exercises that are primarily body weight exercises will tend to run 5x10-15 set/rep range. My SL and accessory lifts tend to run me into a solid 2 hour workout. I do this 3 times per week and do treadmill 2 times a week for 6 miles total at a pace of between 4-4.5 mph for most of that distance.

Is there anything you would suggest I tweak or change given my goals?

What is your current body weight?

cajuntank

244lbs according to the scale the other day, though I have not logged it into MFP as of yet.

Also, I have my calories set to 2300 as based on my average weight loss, I must underestimate my calories somewhere in my food by about 100 or so, so this way, I keep myself honest and my error in measurement or calculations consistent throughout.

cajuntank

Correction, 242.4lbs as of this morning

SideSteel

Looking at your stats I'd say the following:

1) You're doing well and you can keep going at the pace you are going and that's fine.

And

2) If you wanted to go slightly faster that would also be fine. If you choose to do this I would drop carbohydrate to about 190 and leave everything else as is (ie you'd reduce cals by ~150-200 by dropping carbs a bit lower and leaving fat and protein as is).

cajuntank

Ok, thanks SideSteel. I am going on vacation for a week and since I've been eating at a calorie deficit for several months now, my plan was to eat at TDEE for a week (as calculated with "light activity" since I know I will not be working out) which calculated out to be around 2800 calories. Then when I return, I will go back to normal deficit with your suggestions implemented.

Thanks.