Can I still build muscle while dieting?

Halziees

Hi all!

I have read through many posts here on MFP, all of which have been very helpful… so hopefully my questions here won't be *too* redundant (apologies if they are anyways).

I am recently back to fitness, I was out of commission after being dx'd with lupus and then a subsequent ruptured lung. Starting slow, I went back to the gym about 3 weeks ago now, and I am only on cardio at the moment to build up my lung health again. I'll be starting strength training this next week (excited).

My questions are: I lost about 5 pounds the first two weeks… and now, I seem to have put back 2 of them. I know it's common to say I'm being very accurate about my calorie intake, but I really believe I am being strict about it (maybe too strict?). So that's my first question… if someone could take a look at my food diary and let me know where I am off track. I typically save my calories for evening/dinner, as it's just always worked best for me. If I eat early in the day, I get sick to my stomach.

Second question is, is it possible to put on muscle while dieting? That may be a dumb question, but I am not sure. Prior to my health issues, I would 'exercise' by dance/tennis/etc. It was something I never really thought about. But now that I've gone through being stuck in bed… I really want to make myself as strong as possible (hence the weight training).

For reference, I am a 29 y/o female, 5'9".

Open to all suggestions, and thanks in advance!!

JimiB73

Can't really build muscle while in a caloric deficit...but you can keep the muscle you have and lose fat, so you'll look more muscular. Your diary isn't public so can't see it.

Halziees

Thanks, Jimi! And so sorry! I thought it was public… it is now.

Edit: Also… would it be smarter then, to eat more calories and weight train? I really just want to get fit, not so much get super skinny. If so, how many calories a day would I require to actually start putting on some muscle?

JimiB73

You have a lot of days where you're not eating enough (unless you weren;t logging.) You need to eat that 1200 each day.....and then more when you exercise. MFP already has a defecit in there for you to lose weight, so eat the calories it's telling you to eat. Then, to keep the muscle you have, start weight training like you said and also take in more protein. Shoot for at least 100 grams if possible. Good luck!

mccindy72

Your best bet would be to follow the calorie deficit until you reach your goal weight. Use the strength training and protein to maintain muscle during that time. Once you've reached your goal weight, if you want to build muscle, you've got to eat at a calorie surplus and start a heavy lifting program. that's really the only way to build muscle. You have to eat at a surplus because you have to have something to build the muscle from.

Halziees

Thanks again, Jimi! I am logging absolutely everything I eat… I have been really meticulous. So I am not eating enough? I was wondering (as I am crabby and hungry most days lately). Thank you for the tip on how much protein to aim for when I start trying to build up some muscle! So excited to start! I really appreciate the help.

And mccindy72, thank you for the advice!! I'm just gonna keep sticking to the deficit that MFP has allotted me then (and not under)… hopefully I'll see more lbs vanish soon, and then I can work on muscle. Also, if that is you in your pic, you look great girl!

mccindy72

Thanks again, Jimi! I am logging absolutely everything I eat… I have been really meticulous. So I am not eating enough? I was wondering (as I am crabby and hungry most days lately). Thank you for the tip on how much protein to aim for when I start trying to build up some muscle! So excited to start! I really appreciate the help.

And mccindy72, thank you for the advice!! I'm just gonna keep sticking to the deficit that MFP has allotted me then (and not under)… hopefully I'll see more lbs vanish soon, and then I can work on muscle. Also, if that is you in your pic, you look great girl!

that is me, thank you for the compliment.

Dedshot

I am eating at a calorie deficit and building muscle. I eat slightly below maintenance, enough to fuel me/my workouts, with lots of protein. I'm not trying to get "big", just losing body fat and building lean muscle to replace it. Working out great so far for me. It's not impossible to do this, but I'm sure it varies from person to person. I happen to be genetically hardwired for muscle building, which is why it might be easier for me to build muscle while eating slightly below maintenance. I think it is true that many people find it very difficult to do both at the same time, and would rather do cut/bulk cycles. Different strokes for different folks.

mccindy72

I am eating at a calorie deficit and building muscle. I eat slightly below maintenance, enough to fuel me/my workouts, with lots of protein. I'm not trying to get "big", just losing body fat and building lean muscle to replace it. Working out great so far for me. It's not impossible to do this, but I'm sure it varies from person to person. I happen to be genetically hardwired for muscle building, which is why it might be easier for me to build muscle while eating slightly below maintenance. I think it is true that many people find it very difficult to do both at the same time, and would rather do cut/bulk cycles. Different strokes for different folks.

*sigh*

There is a difference between strengthening and increasing density of existing muscle, and building new muscle. It's not possible to build new muscle bulk while eating at a calorie deficit, since there is no material being provided from which to build the muscle. This is why body builders eat at a surplus and consume protein shakes,etc.

Dedshot

I am eating at a calorie deficit and building muscle. I eat slightly below maintenance, enough to fuel me/my workouts, with lots of protein. I'm not trying to get "big", just losing body fat and building lean muscle to replace it. Working out great so far for me. It's not impossible to do this, but I'm sure it varies from person to person. I happen to be genetically hardwired for muscle building, which is why it might be easier for me to build muscle while eating slightly below maintenance. I think it is true that many people find it very difficult to do both at the same time, and would rather do cut/bulk cycles. Different strokes for different folks.

*sigh*

There is a difference between strengthening and increasing density of existing muscle, and building new muscle. It's not possible to build new muscle bulk while eating at a calorie deficit, since there is no material being provided from which to build the muscle. This is why body builders eat at a surplus and consume protein shakes,etc.

lol@*sigh*
Then that's ^ what I'm doing, and it's working.
It's a good thing I'm not a bodybuilder. Then I'd be WAY far off, huh? As I mentioned, I'm not trying to get big so I have no reason to consume a surplus of calories and protein. Please see above "losing body fat" and "lean muscle". Please forgive me, MFP elder, for using the term "building" instead of "strengthening and increasing density of existing muscle" - that must have been what I meant. Very misleading of me. I apologize.

OP, listen to nothing of what I said.