Trying to build muscle mass - too high of a deficit?

amsparky

Hi all!

Last week I was at my lowest weight (again) after beginning this eating more to weigh less journey. I have been trying to eat my TDEE - 15% and while I don't often get there, I have been eating more, which has really helped out with my blood sugar (I am severely hypoglycemic). I thought "See? This proves I am on the right track!"

Then I measured myself this morning. <sigh>

I am up almost an inch in my waist and gained in my thighs and arms. The amount equals a little less than an inch, but still. I am currently doing NROL4W and trying to build lean body mass, so I know the scale will fluctuate. I'm ok with that and have accepted this. I also know to not trust the scale, but the measurements don't lie either.

Here's the frustration:
I recently purchased a BodyMedia Fit which I LOVE. My average deficit is 448. I *know* this it too much for building muscle mass, so I've been trying to get it to around 250-300. I burn between 2100-2450 a day. I cut back on cardio once I started lifting heavy, but I'm still trying to fit in some miles.

The week's weight gain could be due to a lot of things: too much sodium yesterday (which I don't do often), my IBS (I don't "go" very often (1-2x a week) - I've been trying to get this figured out too), too many carbs (trying to get my morning blood sugar regulated better), etc.

I try to stay away from the scale, but I woke up feeling that I would see something good. Not so much. LOL

Here's the question: do you think my deficit is too much still? I am trying to build muscle mass, but I still have enough padding over the muscle.

I hate that when things like this happen, I micro analyze EVERYTHING. It shouldn't be this darn complicated!!!

Any feedback/insight/hand holding is GREATLY appreciated!!

PS - my diary is open and I welcome feedback. I have multiple food allergies (wheat, dairy, yeast, lettuce, spinach, almonds) and am fairly limited in my food choices. Thanks!

amsparky

Anyone? <shameless bump>

jamaicanlady

From what I've read, you cannot build muscle mass on a deficit unless you're a beginner. You can maintain your current muscle mass and lose fat but to build muscle you need to create a surplus.

I'm about to start NROL and my goal will be to maintain my current lean body mass while reducing my fat.

MissMaggie3

From what I've read, you cannot build muscle mass on a deficit unless you're a beginner. You can maintain your current muscle mass and lose fat but to build muscle you need to create a surplus.

I'm about to start NROL and my goal will be to maintain my current lean body mass while reducing my fat.

Yes, that's my understanding too. It is a very difficult balance to get right - I'm doing NROLFW and have been eating a surplus, and I am gaining muscle but a bit of fat too, so I'm now cutting back (or at least, that's the plan).

amsparky

Thanks guys! That's what I thought, but I can't wrap my head around eating at surplus! LOL

I'm still having mental issues about eating TDEE-15%, much less surplus.

kdiamond

As the others said, you can't build a decent muscle mass (aside from noob gains) on a deficit. You need to go on a bulk. You don't have to go on a "major" bulk. I did maintenance on non lifting days and 150-200 over on lifting days and I was able to put on a little bit of muscle (I was pretty lean already) and drop some body fat. Took me a good 3-4 months to put on 1-2 pounds of muscle. For women it is a slow process.

amsparky

Thanks for the reply - I have a BIG issue with patience. I get frustrated when I see others who eat worse than I do and they get better results. Shouldn't be complaining OR comparing...

Awkward30

So, I basically just want to repeat what other people said... you can't really lose weight and gain muscle. At least not appreciably.

Here's a good article on the topic http://www.bodyrecomposition.com/muscle-gain/general-philosophies-of-muscle-mass-gain.html

Interestingly, this article recommends getting quite lean before bulking. My current plan is to get down to ~18% body fat, stay there for the summer, and do a winter bulk eating maintenance +250 ish, about 5 months should put on 10 lbs with hopefully a 50-50 mix of fat and muscle, then diet down a bit and who knows after that. Honestly, I'm kinda excited to just see what I've got under all this fat in the first place. I hope I have some huge imbalance or something as I work best when I have a clear goal like "build up hams and tris" but that's neither here nor there.

About the gain, I've been doing the BMF with a deficit of close to 500 for a while. I'm currently around 22% body fat and I've never seen an increase in measurements, except waist when bloated from TMI stuff, and that is very temporary. I don't know how lean you are now, but it seems weird for measurements to increase. Even if you lost 1 lb of fat and gained 1 lb of muscle, you would see a decrease in measurements because the fat occupies less space than the muscle.

MissMaggie3

So, I basically just want to repeat what other people said... you can't really lose weight and gain muscle. At least not appreciably.

Here's a good article on the topic http://www.bodyrecomposition.com/muscle-gain/general-philosophies-of-muscle-mass-gain.html

That's a great article - thank you very much.

amsparky

Thanks for the replies and the link. I guess I'm having trouble believing I need to eat that much. And I *know* the number on the scale isn't a true weight gain - I'm at too much of a deficit for that. It doesn't make it any easier for me to ignore though.

I've been trying to only weigh in every 2 weeks or less, as opposed to daily like I used to. I need to be less tied to that stupid scale!