Really impossible to build muscle on a calorie deficit?

kpkitten
kpkitten Posts: 164 Member
in Fitness and Exercise
Hi!

I've seen it said a lot that you can't build muscle on a calorie deficit, only maintain the muscle you have. After losing 3 stone then plateauing and eventually adding 1 stone back on, I've started a basic strength programme as well as keeping the cardio I was already doing, but I'm worried that I won't see the results I want whilst dieting.

I'm eating about a 750-1000 calorie deficit (so 1,350-1600 calories a day), just switched from Weightwatchers to just MFP, and I'm keeping my protein high, including diet protein shakes on strength training days.

The worry I've got is that after a year of dieting with minimal exercise, and only cardio when I started exercising, I will have reduced my muscle to almost nothing. Is it worth upping my calories to 0 deficit, or even +500 for a few weeks, to try to actually build some muscle, and then drop to a deficit again to maintain? Or is it actually possible to build muscle on a deficit with the right diet?

I have another 4.5 stone to go to get to my initial goal weight, but I'm not too concerned about how long it takes to get there, but I'm wondering if it would be quicker to get to my goal, and if I'd be healthier when I get there, if I try no deficit, or even a surplus, for a few weeks?

Thanks!

Replies

  • 3dogsrunning
    3dogsrunning Posts: 27,167 Member
    It is not exactly impossible, there are some exceptions. "Overfat" people, people who have come off of a long layoff and newbies will add some muscle. I"m not talking huge amounts/bodybuilder bulking proportions.

    Dieting and cardio only is not ideal for maintaining muscle, however, unless you were severly restricting with huge amounts of cardio or had gotten to the point where you were a very low weight and still severely restricting, I don't think you would have lost all your muscle.

    You could do a break but I don't really see the point. Personally, I'd continue with strength training/exercise and deficit and see where you are when you get close to goal. I'd do bulk cycles after getting to a lower body fat, that's just me though.

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