Calorie deficit = no muscle mass gain. so why am I stronger?
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Slightly worrying info for a n00b, considering the problems I'm having getting out of my calorie deficit (and I'm a dude, so DOH yeah I want muscles) - BUT, still want to tag this post for future reference0
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Strength gain =/= muscle gain ...from my understanding.0
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The topic says it all. I have read on here for months that you cannot gain muscle in a calorie deficit. So here is my question. If I cannot gain muscle mass in a calorie deficit, how am I continually getting stronger? Can you gain strength without gaining muscle? I am able to lift more weights, do more pushes and am generally stronger but I have been in a calorie deficit for the past 6 months. Sorry if this question is completely ignorant but I just haven't seen an explanation for this on the site - just a constant influx of comments that you cant gain muscle in a calorie deficit. Thanks for any info!
Short answer: yes, you can.
Longer answer: neural adaptations allow for more muscle fiber recruitment and greater force of contraction in your muscles when you lift. Form improvements also aid in moving more weight.0 -
Okay, my arms have always been very skinny- my husband calls them spaghetti arms.
There was barely any fat for muscles to hide under.
I eat at a deficit but see definite muscle definition in my arms and shoulders that I didn't have before.
So, how does that fit into your explanation?
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition0 -
How long do your muscles stay "full" after strength training?
Is this temporary only lasting a few hours etc. or permanent if you continue to lift on a regular basis?
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition0 -
How long do your muscles stay "full" after strength training?
Is this temporary only lasting a few hours etc. or permanent if you continue to lift on a regular basis?
Ah, ninerbuff thank you for simple, straightforward, concise answers.0 -
All that muscle weighs more than fat nonsense you see, in reality both weigh about what water weighs. A pound of muscle is about the size of a pint. It doesn't take a whole lot to be a pretty obvious difference.
If that were true, then the water displacement method of measuring body fat percentage wouldn't work, because it is based on body fat having a lower mass per unit of volume than lean body mass does.
ahhhhhhh
::face desk::
a pound is a pound is a pound
weight, volume, and density are NOT synonyms... FFS
Human body fat has a lower specific gravity than muscle does, which means that it is less dense, which means that it weighs less per unit of volume, which means that pound of fat takes up more space than a pound of muscle.0 -
Bump lots of good info0
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Muscle mass and strength are 2 different things. Strength is actually a mental perception.0
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Muscle mass and strength are 2 different things. Strength is actually a mental perception.0
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I am 1.5 weeks into a cutting phase (Granted I'm taking a fat burner and am supplementing with BCAAs for the first time ever). I am tracking everything.
Beginning - 178 lbs, 13.1% BF.
This morning - 177lbs, 12.4% BF.
These numbers are from calipers, read by the same person, at the same time of day.
Doing the math, that is 1.4 lbs of fat loss and .4 lb of lean mass gain. Even taking any kind of variance into account, there was some muscle gain.0 -
I am 1.5 weeks into a cutting phase (Granted I'm taking a fat burner and am supplementing with BCAAs for the first time ever). I am tracking everything.
Beginning - 178 lbs, 13.1% BF.
This morning - 177lbs, 12.4% BF.
These numbers are from calipers, read by the same person, at the same time of day.
Doing the math, that is 1.4 lbs of fat loss and .4 lb of lean mass gain. Even taking any kind of variance into account, there was some muscle gain.
I'm not convinced that you truly understand what a "variance" (or "margin of error") actually means.0 -
I am 1.5 weeks into a cutting phase (Granted I'm taking a fat burner and am supplementing with BCAAs for the first time ever). I am tracking everything.
Beginning - 178 lbs, 13.1% BF.
This morning - 177lbs, 12.4% BF.
These numbers are from calipers, read by the same person, at the same time of day.
Doing the math, that is 1.4 lbs of fat loss and .4 lb of lean mass gain. Even taking any kind of variance into account, there was some muscle gain.0 -
My god why is this thread still going? The question was answered correctly in the first page.0
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My god why is this thread still going?
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I am 1.5 weeks into a cutting phase (Granted I'm taking a fat burner and am supplementing with BCAAs for the first time ever). I am tracking everything.
Beginning - 178 lbs, 13.1% BF.
This morning - 177lbs, 12.4% BF.
These numbers are from calipers, read by the same person, at the same time of day.
Doing the math, that is 1.4 lbs of fat loss and .4 lb of lean mass gain. Even taking any kind of variance into account, there was some muscle gain.0 -
The topic says it all. I have read on here for months that you cannot gain muscle in a calorie deficit. So here is my question. If I cannot gain muscle mass in a calorie deficit, how am I continually getting stronger? Can you gain strength without gaining muscle? I am able to lift more weights, do more pushes and am generally stronger but I have been in a calorie deficit for the past 6 months. Sorry if this question is completely ignorant but I just haven't seen an explanation for this on the site - just a constant influx of comments that you cant gain muscle in a calorie deficit. Thanks for any info!
So as I understand it, the strength gains without mass gains are basically a matter of coordination, much like learning to do maneuvers on a video game controller, or how to do a flip, throw a fastball, or whatever. IOW strength gains would result from increased 'coordination' of the firing of muscles as the motor units in charge of firing them learn the optimal sequence/timing.0 -
IN for strength gains.0
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I don't know where you heard a skin caliper margin of error being 15%, but I think my point of the "variance" comment has been misinterpreted. The variance you're referring to applies to actual BF% vs. calculated BF%. The variance I'm referring to is exactly what I listed. Who takes the measurements each time, what time of day you measure, etc. Those variances, like water weight variances, are much smaller.
His creds and curriculum vitae are under the "Meet the Editor" tab on his site.0 -
bump for later.0
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