High protein and calorie deficit equal moar lbm?

EccentricDad
EccentricDad Posts: 875 Member
in Food and Nutrition
Does eating 1 gram of protein per every kilogram of body weight at a calorie deficit only maintain lean body mass or does it build it too?

Replies

  • SideSteel
    SideSteel Posts: 11,068 Member
    Does eating 1 gram of protein per every kilogram of body weight at a calorie deficit only maintain lean body mass or does it build it too?

    There's a ton of variables that go into this but very generally speaking, in a calorie deficit you're not going to build lean mass unless you are:

    1) New to training
    2) Very overweight

    And in the above two conditions you'll potentially gain lbm in a deficit for a little while.

    or

    3) returning from a long layoff

    (http://www.bodyrecomposition.com/fat-loss/adding-muscle-while-losing-fat-qa.html)

    Generally speaking I'd set your min to 1g/lb LBM and not 1g/kg.


    As deficit size increases the ability to retain LBM decreases and protein needs go up.
  • Acg67
    Acg67 Posts: 12,142 Member
    Does eating 1 gram of protein per every kilogram of body weight at a calorie deficit only maintain lean body mass or does it build it too?

    You need the proper stimulus to maintain or build lbm
  • SideSteel
    SideSteel Posts: 11,068 Member
    Does eating 1 gram of protein per every kilogram of body weight at a calorie deficit only maintain lean body mass or does it build it too?

    You need the proper stimulus to maintain or build lbm

    Very good point. I thought that was implied :)
  • EccentricDad
    EccentricDad Posts: 875 Member
    Without going to the gym or buying calipers, how do I figure my current LBM?
  • VelociMama
    VelociMama Posts: 3,119 Member
    Without going to the gym or buying calipers, how do I figure my current LBM?

    You can estimate it via measurements, however, these measurements were very wrong for me the last time I did them: http://www.scientificpsychic.com/fitness/diet.html

    My last DEXA scan had me at 27% body fat. This calculator put me at 32% (same day and both pre-baby). 5 points is a big difference. LBM = body weight - fat weight.

    That being said, as long as you're consistent with the same method, you should be able to evaluate your progress though.
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    Without going to the gym or buying calipers, how do I figure my current LBM?

    Lean Body Mass = Body Weight – (Body Weight x Body Fat %)

    figure out your body weight with a tape measure.
  • shlobiwan
    shlobiwan Posts: 110 Member
    Is there a recommended way to calculate LBM without calipers? Eventually I plan to get a hold of some but in the meantime I'd just like to get an estimate.
  • shlobiwan
    shlobiwan Posts: 110 Member
    crap, those posts weren't there when I posted, LOL
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    Everything You Need to Know About Body Fat Percentage

    http://www.nerdfitness.com/blog/2012/07/02/body-fat-percentage/
  • heybales
    heybales Posts: 18,842 Member
    Is there a recommended way to calculate LBM without calipers? Eventually I plan to get a hold of some but in the meantime I'd just like to get an estimate.

    http://www.gymgoal.com/dtool_fat.html

    If within 5% of all, take the avg.

    If outside 5%, your body shape may not lend well to measurement method of BF% estimate.
  • rovernio
    rovernio Posts: 157
    maintain maybe even lose a bit

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