How to Gain muscle while cutting
Smidge22
Posts: 46 Member
I am new at MFP. I need help with how to cut my carbs down but the same time gain muscle and cut my body fat down.
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Replies
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I also need friends0
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You don't need to cut carbs.
You can't build muscle in a deficit.
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A small deficit, adequate protein and a well structured progressive overload lifting program will give you the best chance. And keep the carbs as they prevent protein breakdown5
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Just train with a proper program, in a moderate deficit, with high protein. Reap the benefits of some fat loss, cross your fingers for a little muscle gain. In the end, you'll look better no matter what.2
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I am doing a 500 calorie deficit per day while eating a high protein, moderate carbs, lower fat nutrition plan. I am slimming down and packing on muscle. Contrary to what many believe it is possible to do. I am proof.1
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Explain how you pack on muscle when gaining muscle would result in added weight? There's NO WAY you're "packing" on what you're losing in fat. You may be seeing more definition and your strength may increase, but gaining significant muscle while on a deficit is improbable.EricExtreme wrote: »I am doing a 500 calorie deficit per day while eating a high protein, moderate carbs, lower fat nutrition plan. I am slimming down and packing on muscle. Contrary to what many believe it is possible to do. I am proof.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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Explain how you pack on muscle when gaining muscle would result in added weight? There's NO WAY you're "packing" on what you're losing in fat. You may be seeing more definition and your strength may increase, but gaining significant muscle while on a deficit is improbable.EricExtreme wrote: »I am doing a 500 calorie deficit per day while eating a high protein, moderate carbs, lower fat nutrition plan. I am slimming down and packing on muscle. Contrary to what many believe it is possible to do. I am proof.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
I am one of the few lucky ones that can do it. I am eating 1.2-1.4 grams of protein , .5 grams of carbs (all complex), and .2 grams of healthy fats per pound of body weight. I am doing a 5 day heavy lifting routine and 5-6 days of various cardio. I was a fitness model for many years until my neck was injured. I just got back to the gym after rehabbing my neck 2 months ago. I have lost nearly 30lbs (around 8lbs of that was due to a 10 day long flu that I could barely eat during) and have packed over 4 inches onto my arms and several onto my legs. I eat every 2 ½-3 hours but keep a calorie deficit. I also do vegetable juicing twice a day. After 20 years of fitness experience I can play my metabolism like a fiddle. I am one of the few lucky ones that can pull off cutting while putting on a decent amount of muscle. I know it is not the norm and is improbable but it isn't impossible. I wish everyone was as lucky as I am.
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Packing on inches isn't uncommon when one returns to weight lifting because glycogen and water fill up the cells in the muscle. And if you've been in fitness for 20 years, unless you're getting a little "help" your hormone profiles are better than when you were in your 20's where most guys have peak testosterone to grow significant muscle. To pack on muscle after your late 30's isn't very likely ON A DEFICIT. It's not impossible to do it, but it's not just going to happen in a couple of months. It usually takes a couple of years or more on a recomp to add significant muscle.EricExtreme wrote: »
Explain how you pack on muscle when gaining muscle would result in added weight? There's NO WAY you're "packing" on what you're losing in fat. You may be seeing more definition and your strength may increase, but gaining significant muscle while on a deficit is improbable.EricExtreme wrote: »I am doing a 500 calorie deficit per day while eating a high protein, moderate carbs, lower fat nutrition plan. I am slimming down and packing on muscle. Contrary to what many believe it is possible to do. I am proof.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
I am one of the few lucky ones that can do it. I am eating 1.2-1.4 grams of protein , .5 grams of carbs (all complex), and .2 grams of healthy fats per pound of body weight. I am doing a 5 day heavy lifting routine and 5-6 days of various cardio. I was a fitness model for many years until my neck was injured. I just got back to the gym after rehabbing my neck 2 months ago. I have lost nearly 30lbs (around 8lbs of that was due to a 10 day long flu that I could barely eat during) and have packed over 4 inches onto my arms and several onto my legs. I eat every 2 ½-3 hours but keep a calorie deficit. I also do vegetable juicing twice a day. After 20 years of fitness experience I can play my metabolism like a fiddle. I am one of the few lucky ones that can pull off cutting while putting on a decent amount of muscle. I know it is not the norm and is improbable but it isn't impossible. I wish everyone was as lucky as I am.
EDIT: and unless you're 5', you're not "packing" on muscle on a 1500 calorie a day intake.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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EricExtreme wrote: »
Explain how you pack on muscle when gaining muscle would result in added weight? There's NO WAY you're "packing" on what you're losing in fat. You may be seeing more definition and your strength may increase, but gaining significant muscle while on a deficit is improbable.EricExtreme wrote: »I am doing a 500 calorie deficit per day while eating a high protein, moderate carbs, lower fat nutrition plan. I am slimming down and packing on muscle. Contrary to what many believe it is possible to do. I am proof.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
I am one of the few lucky ones that can do it. I am eating 1.2-1.4 grams of protein , .5 grams of carbs (all complex), and .2 grams of healthy fats per pound of body weight. I am doing a 5 day heavy lifting routine and 5-6 days of various cardio. I was a fitness model for many years until my neck was injured. I just got back to the gym after rehabbing my neck 2 months ago. I have lost nearly 30lbs (around 8lbs of that was due to a 10 day long flu that I could barely eat during) and have packed over 4 inches onto my arms and several onto my legs. I eat every 2 ½-3 hours but keep a calorie deficit. I also do vegetable juicing twice a day. After 20 years of fitness experience I can play my metabolism like a fiddle. I am one of the few lucky ones that can pull off cutting while putting on a decent amount of muscle. I know it is not the norm and is improbable but it isn't impossible. I wish everyone was as lucky as I am.
You've increased your bicep measurement 4 inches within two months? While in a 500 calorie deficit and losing 30 pounds in that time span? And you were sick for almost two weeks of that time? Is that what you're actually claiming here?
And just to clarify, you're claiming that you did this 100% natty?5 -
Yes 100% natural. I love the supporting nature on this thread. Your skepticism isn't warranted. I have no reason to make anything up. It is possible to do it. As unlikely as it normally would be there are exceptions to the rule and luckily I am one of them. Thank you for your assuming innocence and support.0
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EricExtreme wrote: »Yes 100% natural. I love the supporting nature on this thread. Your skepticism isn't warranted. I have no reason to make anything up. It is possible to do it. As unlikely as it normally would be there are exceptions to the rule and luckily I am one of them. Thank you for your assuming innocence and support.
I didn't assume anything, merely clarifying. And I'd think that you would understand the skepticism, seeing as how you yourself admit it's improbable and would normally be unlikely. It's a very extraordinary claim. Especially while consistently eating 1250 calories per day (as shown in your food diary), which is an extremely low level for a grown male, and working out 5-6 days a week. Unless you're very small, you're probably running about a 1500 calorie/day deficit at that intake level when you factor in the calories burned in your workouts.1 -
EricExtreme wrote: »I am doing a 500 calorie deficit per day while eating a high protein, moderate carbs, lower fat nutrition plan. I am slimming down and packing on muscle. Contrary to what many believe it is possible to do. I am proof.
With the amount of calories you're eating and the amount of exercise you claim to be doing, that ain't a 500 calorie deficit. Neither does losing 30 pounds in 2 months fit with that.4 -
EricExtreme wrote: »Yes 100% natural. I love the supporting nature on this thread. Your skepticism isn't warranted. I have no reason to make anything up. It is possible to do it. As unlikely as it normally would be there are exceptions to the rule and luckily I am one of them. Thank you for your assuming innocence and support.
Did you take progress pics, or have dexa scans?2 -
EricExtreme wrote: »Yes 100% natural. I love the supporting nature on this thread. Your skepticism isn't warranted. I have no reason to make anything up. It is possible to do it. As unlikely as it normally would be there are exceptions to the rule and luckily I am one of them. Thank you for your assuming innocence and support.
I didn't assume anything, merely clarifying. And I'd think that you would understand the skepticism, seeing as how you yourself admit it's improbable and would normally be unlikely. It's a very extraordinary claim. Especially while consistently eating 1250 calories per day (as shown in your food diary), which is an extremely low level for a grown male, and working out 5-6 days a week. Unless you're very small, you're probably running about a 1500 calorie/day deficit at that intake level when you factor in the calories burned in your workouts.
And those numbers stack up with the 30lbs in two months. At that steep a deficit I'd be very surprised if there were even newbie/returners gains to be had.2 -
A small deficit, adequate protein and a well structured progressive overload lifting program will give you the best chance. And keep the carbs as they prevent protein breakdown
This is true. But it depends on personal preference. I don't have the patience for the slow progress of recomp. I prefer bulk/cut.
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EricExtreme wrote: »I am doing a 500 calorie deficit per day while eating a high protein, moderate carbs, lower fat nutrition plan. I am slimming down and packing on muscle. Contrary to what many believe it is possible to do. I am proof.
Besides small newbie gains, packing on muscle on a 500 deficit is not very feasible. When you lose weight your muscles will look bigger and more noticeable but it doesn't mean you've added mass to them.1 -
Ironandwine69 wrote: »A small deficit, adequate protein and a well structured progressive overload lifting program will give you the best chance. And keep the carbs as they prevent protein breakdown
This is true. But it depends on personal preference. I don't have the patience for the slow progress of recomp. I prefer bulk/cut.
Well the good thing is, I didn't suggest a recomp. Deficit = cut. But I do agree it's personal preference.1 -
EricExtreme wrote: »
Explain how you pack on muscle when gaining muscle would result in added weight? There's NO WAY you're "packing" on what you're losing in fat. You may be seeing more definition and your strength may increase, but gaining significant muscle while on a deficit is improbable.EricExtreme wrote: »I am doing a 500 calorie deficit per day while eating a high protein, moderate carbs, lower fat nutrition plan. I am slimming down and packing on muscle. Contrary to what many believe it is possible to do. I am proof.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
I am one of the few lucky ones that can do it. I am eating 1.2-1.4 grams of protein , .5 grams of carbs (all complex), and .2 grams of healthy fats per pound of body weight. I am doing a 5 day heavy lifting routine and 5-6 days of various cardio. I was a fitness model for many years until my neck was injured. I just got back to the gym after rehabbing my neck 2 months ago. I have lost nearly 30lbs (around 8lbs of that was due to a 10 day long flu that I could barely eat during) and have packed over 4 inches onto my arms and several onto my legs. I eat every 2 ½-3 hours but keep a calorie deficit. I also do vegetable juicing twice a day. After 20 years of fitness experience I can play my metabolism like a fiddle. I am one of the few lucky ones that can pull off cutting while putting on a decent amount of muscle. I know it is not the norm and is improbable but it isn't impossible. I wish everyone was as lucky as I am.
You've increased your bicep measurement 4 inches within two months? While in a 500 calorie deficit and losing 30 pounds in that time span? And you were sick for almost two weeks of that time? Is that what you're actually claiming here?
And just to clarify, you're claiming that you did this 100% natty?
Synthol is natty right?1 -
EricExtreme wrote: »Yes 100% natural. I love the supporting nature on this thread. Your skepticism isn't warranted. I have no reason to make anything up. It is possible to do it. As unlikely as it normally would be there are exceptions to the rule and luckily I am one of them. Thank you for your assuming innocence and support.
I didn't assume anything, merely clarifying. And I'd think that you would understand the skepticism, seeing as how you yourself admit it's improbable and would normally be unlikely. It's a very extraordinary claim. Especially while consistently eating 1250 calories per day (as shown in your food diary), which is an extremely low level for a grown male, and working out 5-6 days a week. Unless you're very small, you're probably running about a 1500 calorie/day deficit at that intake level when you factor in the calories burned in your workouts.
I have severe hypothyroidism. I have a very physical job and will put on fat weight at 1750 calories with exercise. Where most guys live on 2000-3000 calories my hypothyroidism makes me put on fat weight (quickly) if I go much above 1750 calories.
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I have already gain a lot weight. I want to start to cut0
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unenhanced that's not possible1
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People make things up all the time to show they're "unique" when it comes to certain things. Again, science doesn't support your claim so why should it be believable?EricExtreme wrote: »Yes 100% natural. I love the supporting nature on this thread. Your skepticism isn't warranted. I have no reason to make anything up. It is possible to do it. As unlikely as it normally would be there are exceptions to the rule and luckily I am one of them. Thank you for your assuming innocence and support.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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But you're a pharmacy tech right? So you're not taking ANYTHING to combat your hypothyroidism? My wife has it and takes Synthroid at a precise dose to normalize daily function. Surely you're doing that as well?EricExtreme wrote: »EricExtreme wrote: »Yes 100% natural. I love the supporting nature on this thread. Your skepticism isn't warranted. I have no reason to make anything up. It is possible to do it. As unlikely as it normally would be there are exceptions to the rule and luckily I am one of them. Thank you for your assuming innocence and support.
I didn't assume anything, merely clarifying. And I'd think that you would understand the skepticism, seeing as how you yourself admit it's improbable and would normally be unlikely. It's a very extraordinary claim. Especially while consistently eating 1250 calories per day (as shown in your food diary), which is an extremely low level for a grown male, and working out 5-6 days a week. Unless you're very small, you're probably running about a 1500 calorie/day deficit at that intake level when you factor in the calories burned in your workouts.
I have severe hypothyroidism. I have a very physical job and will put on fat weight at 1750 calories with exercise. Where most guys live on 2000-3000 calories my hypothyroidism makes me put on fat weight (quickly) if I go much above 1750 calories.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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30 lb in 2 months, including a large loss due to a 10-day flu, and severe hypothyroidism?
No, not happening. Heck, I doubt that would happen even if not natty.2 -
dylanhammonds2019 wrote: »I have already gain a lot weight. I want to start to cut
Sorry i think your thread got hijacked...lol.
Time to cut then. Get in a calorie deficit and keep lifting heavy. Try to maintain your lifting routine (as in, try to keep the weight and volume up) as much as you can during the cut to minimize muscle loss.
No need to cut carbs...you'll want those or your energy will go down the drain on your workouts.
Best of luck. Cutting sucks but that's when the results of a long hard bulk show up.
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But you're a pharmacy tech right? So you're not taking ANYTHING to combat your hypothyroidism? My wife has it and takes Synthroid at a precise dose to normalize daily function. Surely you're doing that as well?EricExtreme wrote: »EricExtreme wrote: »Yes 100% natural. I love the supporting nature on this thread. Your skepticism isn't warranted. I have no reason to make anything up. It is possible to do it. As unlikely as it normally would be there are exceptions to the rule and luckily I am one of them. Thank you for your assuming innocence and support.
I didn't assume anything, merely clarifying. And I'd think that you would understand the skepticism, seeing as how you yourself admit it's improbable and would normally be unlikely. It's a very extraordinary claim. Especially while consistently eating 1250 calories per day (as shown in your food diary), which is an extremely low level for a grown male, and working out 5-6 days a week. Unless you're very small, you're probably running about a 1500 calorie/day deficit at that intake level when you factor in the calories burned in your workouts.
I have severe hypothyroidism. I have a very physical job and will put on fat weight at 1750 calories with exercise. Where most guys live on 2000-3000 calories my hypothyroidism makes me put on fat weight (quickly) if I go much above 1750 calories.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
How's being a pharmacy tech a very physical job? Those pills can't be that heavy.
Okay I'm done splitting hairs.3 -
Ironandwine69 wrote: »
But you're a pharmacy tech right? So you're not taking ANYTHING to combat your hypothyroidism? My wife has it and takes Synthroid at a precise dose to normalize daily function. Surely you're doing that as well?EricExtreme wrote: »EricExtreme wrote: »Yes 100% natural. I love the supporting nature on this thread. Your skepticism isn't warranted. I have no reason to make anything up. It is possible to do it. As unlikely as it normally would be there are exceptions to the rule and luckily I am one of them. Thank you for your assuming innocence and support.
I didn't assume anything, merely clarifying. And I'd think that you would understand the skepticism, seeing as how you yourself admit it's improbable and would normally be unlikely. It's a very extraordinary claim. Especially while consistently eating 1250 calories per day (as shown in your food diary), which is an extremely low level for a grown male, and working out 5-6 days a week. Unless you're very small, you're probably running about a 1500 calorie/day deficit at that intake level when you factor in the calories burned in your workouts.
I have severe hypothyroidism. I have a very physical job and will put on fat weight at 1750 calories with exercise. Where most guys live on 2000-3000 calories my hypothyroidism makes me put on fat weight (quickly) if I go much above 1750 calories.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
How's being a pharmacy tech a very physical job? Those pills can't be that heavy.
Okay I'm done splitting hairs.
I'm a certified pharmacy tech but manage a pharmaceutical retail store. Becoming a CPhT was a requirement to help out when they get busy. I spend most of my day moving around heavy boxes and doing inventory related procedures. I run around the store all day helping people and average close to 15,000 steps a day.0 -
I have a challenge for everyone... this forum is for helping people... not jumping down people's throats when something doesn't agree with their opinion or values. There are always exceptions to the rules as human physiology can be complicated. People will believe that there is an invisible man in the sky that controls everything but someone has a weird metabolism and people go out of their way to try to tell him he is wrong when he knows his own body. Is it so hard to accept people on this forum at their word? What does contradicting them gain you? I know what I have accomplished and your trying to convince me otherwise will not be successful. I see it with my own eyes and have confirmation from a licensed athletic trainer from a local sports team that I know and has taken my measurements. In the future I suggest that you use the forum to help people instead of pontificating and trying to knock them down. I know it is hard for some people to wrap their mind around the thought that they aren't correct 100% of the time and that a stranger on the net could actually be correct. So a licensed athletic team trainer with several decades of experience and my own eyes knows less than someone making assumptions over the internet who can't accept someone at their word for reasons I can't fathom. You would be surprised how much better life is when the glass is half full at all times. I know what I have accomplished and what has been confirmed by a licensed experienced professional. Your skepticism won't change what I have accomplished and I am proud of it
Find someone else to to step on to make yourself feel intellectually superior. I am done with this conversation. Ibid you a good day and hope that you can re-evaluate how you choose to treat people. Positivity and support makes life so much better than contradicting people. Ciao! 0 -
EricExtreme wrote: »I have a challenge for everyone... this forum is for helping people... not jumping down people's throats when something doesn't agree with their opinion or values. There are always exceptions to the rules as human physiology can be complicated. People will believe that there is an invisible man in the sky that controls everything but someone has a weird metabolism and people go out of their way to try to tell him he is wrong when he knows his own body. Is it so hard to accept people on this forum at their word? What does contradicting them gain you? I know what I have accomplished and your trying to convince me otherwise will not be successful. I see it with my own eyes and have confirmation from a licensed athletic trainer from a local sports team that I know and has taken my measurements. In the future I suggest that you use the forum to help people instead of pontificating and trying to knock them down. I know it is hard for some people to wrap their mind around the thought that they aren't correct 100% of the time and that a stranger on the net could actually be correct. So a licensed athletic team trainer with several decades of experience and my own eyes knows less than someone making assumptions over the internet who can't accept someone at their word for reasons I can't fathom. You would be surprised how much better life is when the glass is half full at all times. I know what I have accomplished and what has been confirmed by a licensed experienced professional. Your skepticism won't change what I have accomplished and I am proud of it Find someone else to to step on to make yourself feel intellectually superior. I am done with this conversation. Ibid you a good day and hope that you can re-evaluate how you choose to treat people. Positivity and support makes life so much better than contradicting people. Ciao!
There is a "licenced experienced professional" coach in my area who runs training camps where his clients regularly spout off about their massive muscle gains and bf% decrease in a few days training with him. It's all a load of bs. But they believe it because it sounds good - who wouldn't want to gain muscle and lose fat that easily and quickly?
People are skeptical as what you are claiming is ridiculously unlikely. Why should we believe something that hasn't been proven or any evidence shown - people can say anything on the internet, including you!4
This discussion has been closed.
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