Registered Dietitian in TX here to answer questions.

Is it possible to gain muscle and lose fat at the same? I've read it wasn't. I was hoping this would explain why I've only lost 2 pounds in over a month with the above diet (whole grains/fruits/veggies/lean meats). I've begun weight training twice a week and my cardio mixes in strength. Could it be I am adding muscle whilst losing fat, or is the more likely assumption that the food I eat does not match its advertised caloric intake?

Gaining muscle requires a caloric surplus. Fat loss requires a caloric deficit. Sometimes these cycles of anabolism and catabolism can be short, so it may appear that we are gaining muscle and losing fat "at the same time."

It also all depends where you are in your phyisque. If you're already lean and lost 2 pounds in a month, that's not bad at all. If you're obese, 2 pounds in a month is pretty slow. The general rule of thumb is if you want to lose more weight, increase your deficit a bit. Monitor. Adjust as needed.

Thank you so much for answering my question! You have no idea how much help it is. It's so nice of you to sacrifice your time.

I am 149 pounds, at 5'5". I am very large breasted (each breast weighing around 6 - 7 pounds) so this affects my weight. I would consider myself leaner but not skinny.


So the muscle I see in my arms and legs were already there, I just now don't have as much fat hiding them?

You're welcome!

5'5" and breasts that are 7 pounds each? I don't believe you. I think I'm gonna have to see photo proof. Hahaha, jk.

Yup, you're muscles were just waiting to be seen! You can still build a lot of strength while you are cutting calories so keep lifting heavy!

Haha. I finally figured out how to make those scales in the produce section at Randall's useful! Wash your purchases, friends. (I'm kidding.)

Thanks for all of your help! Never thought of there being a difference between making my muscle stronger and actually creating new ones! That makes a lot of sense. I'm going for long and lean, so I'll keep up the lifting! Thanks!

Well muscular strength for a weight lifting beginner (in my opinion, that's less than 1 year of consistent training) largely comes from technique and neural component adapting to the exercises. A lot of strength can come from adding on extra lean mass, but that requires a caloric surplus. Even while weight lifting there will be some added fat during a "bulking" phase.
During a caloric deficit, the heavy weight lifting will help to preserve lean mass. The end effect is you get to keep your muscles, and now they show because you have less fat.

Hi Tony - people argue a lot about "eating back calories". If we are on the lowest 1200 calorie diet and burn off 500 through exercise, should we eat those back? Thanks.

I don't recommend that my clients "eat back" calories from exercise because I use them in my estimations when I write their calorie prescription.

In my opinion MFP can overestimate calories burned from exercise.

My practical advice is that if you're able to function without eating back the extra calories, you don't feel worn down, or deprived, having a larger caloric deficit will just help you lose weight faster. If you're eating back calories and still losing weight at the rate you're happy with, then keep on eating them. If you're not losing weight, it could be a good place to start.

Hope that helps.