Cardio/Weights & Bulk/Cut- help me understand

CALake

I read all the posts in regards to lifting/bulking and cardio/cutting, but I am still not clear. Please help me to understand if you can!

My understanding is that you can not gain muscle and lose weight at the same time by cutting calories. You either lift and eat extra calories to gain muscle, or you eat at a deficit to lose weight (and muscle).

Is this based on a day? A weekly average?

Currently I do weights (P90X2) 3-4 times a week, swim 2x per week, run 3x per week, and do plyo/HIIT once. Some days are obviously doubles with weights/cardio.

If I eat sufficient calories on the days I lift, and eat at a deficit on days I don't, will this result in weight loss and muscle gain? Or is it an all or nothing, one or the other deal?

CALake

Anyone? Please!?

ericgAU

Hi there,

I'm currently in the midst of a bulking cycle at the moment after losing over 80lbs. My understand of it is that you cannot build muscle mass while running at a calorie deficit. My calorie goal right now is about 500 above my TDEE. I've been doing a pretty rigorous lifting program over the last 2 months and have shed about 3%BF and gained a small amount of lean muscle (newbie gains). I've also cut my cardio down to 20 minutes low intensity per day and on one of my rest days I do about 20 minutes of HIIT on either the elliptical, treadmill or bike. Add me if you like. Eric

crisanderson27

www.leangains.com

LaMujerMasBonitaDelMundo

Hi I'm currently in the fat loss phase (aka cutting) so I upped my cardio from 3 days to 6 days a week plus weight lifting. To minimize muscle loss in a deficit is to eat at a moderate deficit (I'm eating 200 cals below my TDEE), continue lifting & eat sufficient protein to support your existing muscles.

If you goal is to build muscle (aka bulking up), you need to reduce your cardio (but continue to do it to minimize fat gain that comes along with the muscle gain) & eat about 200-500 cals above your TDEE.

If I eat sufficient calories on the days I lift, and eat at a deficit on days I don't, will this result in weight loss and muscle gain? Or is it an all or nothing, one or the other deal?

No it doesn't necessarily result in either of those two. The reason why we need to eat more on lifting days is to replenish our muscles that were teared up after each lifting session. After we lift, our muscles will be depleted with glycogen & protein which is why carbs & protein are important components of a post-workout meal. However it will not result in muscle gain nor weight loss. To gain muscle is to eat at a surplus for weeks & to lose fat is to eat at a deficit for weeks also to arrive to that 3,500 cals = 1 lb.