Building muscle and losing fat on higher calorie deficit?

aperis2615
aperis2615 Posts: 13 Member
in Health and Weight Loss
I’ve heard so many mixed things here. I would like to lose another 5-10 lbs but I want it to be more BF% and honestly preserve or build lean muscle without gaining too much weight. I’ve just heard way to many mixed things and want to know if anyone could provide clarification or what worked for them.

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  • sardelsa
    sardelsa Posts: 9,812 Member
    edited March 2019
    What I would recommend (and what has worked for me):

    -Eat in a calorie deficit (nothing too aggressive)
    -Follow a progressive resistance program
    -Adequate protein (around 0.8-1g per lb lean body mass /goalweight minimum)
    -Lots of patience and consistency

    If you are eating in a deficit, you will lose weight not gain. However many people find they retain water when they start lifting .. just remember to ride it out and not let it mess with you if that happens.

    Once you get closer to goal you can focus on continuing to lean out a bit and build a bit of muscle, by eating at maintenance and recomping.

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