building strength in deficit

redpandora56

Hi all, first a disclaimer: really not trying to start a heated debate, genuinely just trying to get some more information and opinions.

I have seen a couple of posts, in a couple of threads, that mention you cannot build muscle while in deficit. My question is, I've been eating at a deficit for about 6 weeks now, but doing strength training as well as cardio. I see a marked improvement in muscle definition in my arms, shoulders, abs and thighs. In addition to this definition I am much stronger and can now lift heavier (though still not heavy, getting there!,) plank longer etc than I could when I started.

My question is - if I'm eating at deficit, is it safe to say the definition I'm seeing isn't a gain of muscle but rather a loss of fat around the muscles? Or is it safe to say that because of the increase of strength, I will have gained a little muscle?

Just curious really! What I'm doing is working for me, in terms of getting the results I wanted - but I'm curious to learn more about exactly what the results mean.

parkscs

The vast majority of people cannot gain significant muscle in a deficit. What's typically meant by that statement is you can't gain muscle at the rate you're losing fat; it's much easier to lose 2 pounds of fat than it is to gain 2 pounds of muscle. That doesn't mean particular muscles won't see a bit of growth though and if nothing else your muscles may appear larger because they're retaining more water than they were before. As for adding strength, you can do this regardless of whether you're adding muscle mass to your body.

Ultimately, I wouldn't worry about it because it's really out of your control. If by eating adequate protein and lifting heavy you can gain some muscle mass while at a deficit, awesome. If eating adequate protein and lifting heavy only results in you retaining the vast majority of your existing muscle mass while at a deficit, hey, that's better than losing more of your existing muscle mass. In short, all you can do is train hard, eat right and see where that takes you.

Anniebotnen

It is possible to gain muscle while eating at a deficit, as long as the deficit is not too big and you're getting enough protein. As Parks says, the gain may not be as significant as it would be at a higher food intake, but it can be done.

RGv2

Hi all, first a disclaimer: really not trying to start a heated debate, genuinely just trying to get some more information and opinions.

I have seen a couple of posts, in a couple of threads, that mention you cannot build muscle while in deficit. My question is, I've been eating at a deficit for about 6 weeks now, but doing strength training as well as cardio. I see a marked improvement in muscle definition in my arms, shoulders, abs and thighs. In addition to this definition I am much stronger and can now lift heavier (though still not heavy, getting there!,) plank longer etc than I could when I started.

My question is - if I'm eating at deficit, is it safe to say the definition I'm seeing isn't a gain of muscle but rather a loss of fat around the muscles? Or is it safe to say that because of the increase of strength, I will have gained a little muscle?

Just curious really! What I'm doing is working for me, in terms of getting the results I wanted - but I'm curious to learn more about exactly what the results mean.

is it safe to say the definition I'm seeing isn't a gain of muscle but rather a loss of fat around the muscles?

^^Yes, lifting in a deficit maintains muscle mass, so the weight you lose is mostly fat and water.

Increased Strength =/= Increased Mass. Increased strength comes from nuroadaptation.(sp?) Where basically your body becomes more efficient at lifting the weight.

It's possible to gain in a deficit, if the deficit is extremely small (that takes a long time and is body recomp), if you are severely undertrained, morbidly obese, or a previous athlete returning to exercise.

12by311

Hi all, first a disclaimer: really not trying to start a heated debate, genuinely just trying to get some more information and opinions.

I have seen a couple of posts, in a couple of threads, that mention you cannot build muscle while in deficit. My question is, I've been eating at a deficit for about 6 weeks now, but doing strength training as well as cardio. I see a marked improvement in muscle definition in my arms, shoulders, abs and thighs. In addition to this definition I am much stronger and can now lift heavier (though still not heavy, getting there!,) plank longer etc than I could when I started.

My question is - if I'm eating at deficit, is it safe to say the definition I'm seeing isn't a gain of muscle but rather a loss of fat around the muscles? Or is it safe to say that because of the increase of strength, I will have gained a little muscle?

Just curious really! What I'm doing is working for me, in terms of getting the results I wanted - but I'm curious to learn more about exactly what the results mean.

Considering you can't build something out of nothing, you aren't gaining muscle eating at a deficit (especially if your ticket is right and you have less to lose).

You CAN reveal muscle by lowering body fat.

You CAN gain strength eating at a deficit.

This is not to you OP, but just in general:

It's been said before, but needs to be said again....SO many on this forum think it's way too easy to gain muscle. Even if it's not your goal or plan, educate yourself about bulking (deliberately trying to gain weight while weight lifting to essentially gain new muscle). These people bulking DO NOT HAVE AN EASY TIME GAINING MUSCLE. It's very hard work. And you cannot pick and choose what you gain...muscle or fat. Therefore, when people purposefully bulk they are also gaining fat along with that muscle that they will then CUT (as much fat while preserving as much muscle as possible) when ready.

That's why when someone comes on the forum and writes, "ZOMG my arms are getting HYOOOOGE. Please help me! I'm gaining muscle like the hulk. I eat 950 calories a day and I run eleventy billion miles a day and just recently started doing bicep curls...how can I not gain muscle?!??!!" .....people get a little perturbed.


Yeah...I said perturbed.


But back to you OP, good for you for wanting to learn!

redpandora56

thanks for the input everyone, very helpful! Everything you guys have said makes sense and has sated my sense of curiosity.
Back to perfecting my pushups now! :happy: