Gaining muscle while eating at a deficit?

Davina_JH

I am sure there is a thread on this already, maybe someone can just point me in the right direction.

I think my BMI is 27. I am 5'8"+ and currently 177. I have been losing weight steadily. I was eating around 1600 and doing 30DS plus extra cardio maybe 5x week. I just started (this week) strength training 4 days a week, with cardio 3 days. I am a stay-at-home mama so I clean & cook etc; that's about it for daily movement. I also breastfeed. I am now eating around 1600 on rest days, 2000 on training days. My new TDEE using the scoobycalculator was something like 2505.

Anyway, is it okay for me to continue strength training now? I want to build muscle but I also want to get rid of the rest of my fat, of course. Will the muscle I put on just burn off the fat slowly after a few months?

Thanks:flowerforyou:

lizzardsm

Hey! Just a quick answer and some places to search. In a caloric deficit, you may gain a little bit of muscle if you are really new to strength training. Beyond that you will not gain muscle mass but gain strength. See this thread!

http://www.myfitnesspal.com/topics/show/818594-building-muscle-and-losing-fat-at-the-same-time

Also check out these awesome posts. They will help a ton!
http://www.myfitnesspal.com/topics/show/833026-important-posts-to-read

Davina_JH

Hey! Just a quick answer and some places to search. In a caloric deficit, you may gain a little bit of muscle if you are really new to strength training. Beyond that you will not gain muscle mass but gain strength. See this thread!

http://www.myfitnesspal.com/topics/show/818594-building-muscle-and-losing-fat-at-the-same-time

Also check out these awesome posts. They will help a ton!
http://www.myfitnesspal.com/topics/show/833026-important-posts-to-read

Thank you! Checking them out now :happy:

Sarauk2sf

In addition to those links I want to make the point that strength training is very important while losing weight as it will help preserve muscle. There are a slew of other benefits also.

_noob_

"Newbie gains" are absolutely possible on a deficit.

Basically the more untrained you are when you start strength training appropriately the more potential there is for "newbie gains".

It's actually not true that no muscle is ever built on a net deficit. As even in a net deficit there are periods of anabolism and catabolism as it's not like food is evenly digested IRL. Reverse is true in a bulk.

Trained individuals are likely to make next to no progress progress on muscle building in a deficit though, but most do not fall into that category for many months/years.

Even done optimally, muscle building is a slow process though.

Sarauk2sf

"Newbie gains" are absolutely possible on a deficit.

Basically the more untrained you are when you start strength training appropriately the more potential there is for "newbie gains".

It's actually not true that no muscle is ever built on a net deficit. As even in a net deficit there are periods of anabolism and catabolism as it's not like food is evenly digested IRL. Reverse is true in a bulk.

Trained individuals are likely to make next to no progress progress on muscle building in a deficit though, but most do not fall into that category for many months/years.

Even done optimally, muscle building is a slow process though.

Just to put this into context though - for a woman, newbie gains are insignificant, especially for those who are not overweight.

Davina_JH

hmmm...more to think about... thanks:flowerforyou:

Sarauk2sf

Whether you will make any actual mass gains is a bit of a distractor IMO. Strength training will help preserve muscle, will make you stronger, help bone density and make you look better. Whether you gain no actual muscle mass or gain a couple of pounds does not detract from those benefits.

Plus it makes you feel like a badass!

mustgetmuscles1

Plus it makes you a badass!

Fixed it. : )

_noob_

"Newbie gains" are absolutely possible on a deficit.

Basically the more untrained you are when you start strength training appropriately the more potential there is for "newbie gains".

It's actually not true that no muscle is ever built on a net deficit. As even in a net deficit there are periods of anabolism and catabolism as it's not like food is evenly digested IRL. Reverse is true in a bulk.

Trained individuals are likely to make next to no progress progress on muscle building in a deficit though, but most do not fall into that category for many months/years.

Even done optimally, muscle building is a slow process though.

Just to put this into context though - for a woman, newbie gains are insignificant, especially for those who are not overweight.

and most people would mistake strength gains for muscle gains as well...particularly in newbies. Muscle size is a BITCH to increase. I said that just so people don't get discourage that "progress" can't be made in a deficit.

Granted most of it's retraining to a state I formerly was, but I've increased my bench press by about 100 lbs, squat by about 200, and deadlift by about 100 lbs since Feb. of last year, all while on a deficit. Those are strength gains, and though I don't have a means to quantify it, I can assure that I've made some gains in size (as I do feel around and see/feel the changes in my body).

I know my post is anecdontal "broscience" but just trying to say the best i can for my own personal experience.

My advice would mirror yours though, just train, eat to gain or lose depending on goal.

Davina_JH

Whether you will make any actual mass gains is a bit of a distractor IMO. Strength training will help preserve muscle, will make you stronger, help bone density and make you look better. Whether you gain no actual muscle mass or gain a couple of pounds does not detract from those benefits.

Plus it makes you feel like a badass!

Plus it makes you a badass!

haha! This is my actual goal, to be a badass!!! So I am on the right track either way! :smokin:

Sarauk2sf

So that we can better track open threads that require further input, we are locking those which seem to have come to resolution: http://www.myfitnesspal.com/topics/show/914180-thread-locking-and-intake-follow-ups

If you want to comment or ask further questions, please feel free to PM either myself or SideSteel and we will unlock it.