Build Muscle while calorie deficit?

I have to say, as a newbie to this site, this thread has left me entirely confused. So, I have lost 50 pounds in about 12 months with another 30 to go...My workout routine does not include heavy lifting, but does include lower and upper body strength and resistance training every other day using lighter weights. I have seen a significant change in my muscle tone (especially upper body) and personal strength. As I still have 30 pounds to go, am I understanding that I should not move to heavy lifting until I am no longer working in a calorie deficit to drop these 30?

Can someone explain to me in layman's terms what the difference is between building muscle and toning?

When most people say they want to "tone," what they essentially mean is that they want to maintain muscle mass while decreasing their body fat %. This is usually accomplished most efficiently by lifting heavy and eating slightly below maintenance calories.

Building muscle can only be done by eating at a calorie surplus and lifting heavy for a long period of time. This is usually done once someone reaches their ideal body fat %.

Can someone explain to me in layman's terms what the difference is between building muscle and toning?

When most people say they want to "tone," what they essentially mean is that they want to maintain muscle mass while decreasing their body fat %. This is usually accomplished most efficiently by lifting heavy and eating slightly below maintenance calories.

Building muscle can only be done by eating at a calorie surplus and lifting heavy for a long period of time. This is usually done once someone reaches their ideal body fat %.

So if I am doing cardio and strength training as my exercise regimen, I cannot build muscle or tone?

I just find it confusing based on my own results so far, as I am eating on a deficit, I have lost weight, but my thighs have not decreased in size. In fact, they have increased in size, they are firmer, and the muscle seems to be more visible as well. My jeans are getting tighter in the thighs, but looser in the waist. Is there an explanation for this?

I had a question about this business of "calorie-deficit-to-lose-fat" versus "calorie-surplus-to-gain-muscle". How fast can our bodies shift from one mode to the other? What if I decide to eat more and lift weights Mon-Wed-Fri and then reduce calories and do some cardio on Tues-Thurs? Will I lose fat part of the week and grow muscle on other days?

Hrmm.. now that the experts are online, can someone take a crack at my question above? Is this the formula to build muscle *and* burn off fat, or am I just drunk on my post-workout merlot? :drinker:

Can someone explain to me in layman's terms what the difference is between building muscle and toning?

When most people say they want to "tone," what they essentially mean is that they want to maintain muscle mass while decreasing their body fat %. This is usually accomplished most efficiently by lifting heavy and eating slightly below maintenance calories.

Building muscle can only be done by eating at a calorie surplus and lifting heavy for a long period of time. This is usually done once someone reaches their ideal body fat %.

So if I am doing cardio and strength training as my exercise regimen, I cannot build muscle or tone?

I just find it confusing based on my own results so far, as I am eating on a deficit, I have lost weight, but my thighs have not decreased in size. In fact, they have increased in size, they are firmer, and the muscle seems to be more visible as well. My jeans are getting tighter in the thighs, but looser in the waist. Is there an explanation for this?

Newbie gains. If you're new to lifting you ca. Still build muscle while eating at a decifit for about the first six months or so.

Ah! Interesting. Is there a site you or others would recommend in regards to it? I would love to learn more.

Eat a slight calorie deficit. However, load up on the protein. The general rule of thumb is 1 gram/protein per 1 lbs of body weight (if you weight 150 lbs, eat 150 grams of protein).

Wow, that's about 3x the protein I eat on a typical day. Serious carb-hound here. Thanks for the info!

I've heard it as 1 gram per pound of lean body mass, so that's what I do. So for me, 130 lbs, 25% body fat, I aim for 97 grams.

It is a lot, I have trouble reaching it.

Muscle requires protein to build. Not calories. If you do not get enough protein your body will eat away at muscle as well as fat and you will heal slower and get less out of strength training. If you have trouble getting it in your regular diet try a protein powder. A scoop in the morning and a scoop at night before bed or right after a work out. Personally I eat a lot of tuna. I hike 4 days a week and strength train 3 days a week. I add protein powder after a work out and the next morning to add to the healing and gain.