confused about this fitness myth
stonel94
Posts: 550 Member
Okay, so you can't gain muscle when you're eating at a deficit but in my, and a lot of people i know's experience, while eating at a deficit, but very high protein, I became a smaller size yet stayed at the same or gained weight. So the only thing that made sense to me was I lost fat to reduce the size but I gained some muscle to keep the weight the same. But apparently...that can't happen...so what did happen then because I know I was eating at a deficit, I know I'm increasing weights, I know I'm physically smaller and more defined, but my actual number weight hasn't changed....any answers?
0
Replies
-
I want to know the answer to this too!0
-
Sounds like a re-composition, but you eat around maintenance-- typically. It's slow, but it's possible.0
-
Beginners can put on more muscle than advanced people im guessing a person doing weights for years for example cant gain muscle and lose fat at same time, Im thinking a beginner will have 'beginner gains' then taper off. But maybe im just spouting 'broscience'.0
-
Beginners can put on more muscle than advanced people im guessing a person doing weights for years for example cant gain muscle and lose fat at same time, Im thinking a beginner will have 'beginner gains' then taper off. But maybe im just spouting 'broscience'.
Lifting also increases your bone density.0 -
1) if someone gains weight, they are at a surplus (assuming not fluid weight...see below)
2) lifting causes you to retain fluid (glycogen and water) in the muscle and will make you weigh more
3) you can get 'newbie' gains of a few pounds if new to lifting (age, genetics, gender, size of deficit, training intensity and routine and BF% will determine how much)
4) you can 'recomp' at maintenance (or sometimes at a slight deficit) due to improved nutrient partitioning where you very slowly lose fat and gain muscle (the factors noted above will determine how fast)
ETA: you can gain strength without gaining muscle mass0 -
you lost fat-which in turn up's your lean mass-doesn't mean you gained muscle necessarily.0
-
The question is how much of a deficit? -5% of TDEE? -10%? It's a bit hard to assess not knowing what you're basing your deficit against.
If you are eating significantly over your RMR and your weight hasn't changed but you're losing inches, the only explanation would be that you have lost some body fat and gained some muscle mass. It's not implausible assuming that you're not talking about something crazy like doing daily intense workouts and eating <1000 calories.0 -
[img]data:image/jpeg;base64,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[/img]0
-
Beginners can put on more muscle than advanced people im guessing a person doing weights for years for example cant gain muscle and lose fat at same time, Im thinking a beginner will have 'beginner gains' then taper off. But maybe im just spouting 'broscience'.
To be quite honest, this answer sounds more possible than any broscience I've been subjected to.0 -
1) if someone gains weight, they are at a surplus (assuming not fluid weight...see below)
2) lifting causes you to retain fluid (glycogen and water) in the muscle and will make you weigh more
3) you can get 'newbie' gains of a few pounds if new to lifting (age, genetics, gender, size of deficit, training intensity and routine and BF% will determine how much)
4) you can 'recomp' at maintenance (or sometimes at a slight deficit) due to improved nutrient partitioning where you very slowly lose fat and gain muscle (the factors noted above will determine how fast)
ETA: you can gain strength without gaining muscle mass
^This0 -
I remember on the Biggest Loser last season Dani gained 19lbs of lean muscle mass over the 3 month period while losing like 100lbs. She was definitely eating at a deficit.0
-
I get confused about that too. You can't gain muscle, but you can gain strength. Apparently not. But in reality, yes? If I weren't gaining strength, why bother doing it? If I weren't really gaining strength, why can I now lift a weight that I couldn't six months ago? If I wouldn't be able to gain strength, why is the general recommendation that I should lift more and do cardio less? So everyone keeps telling me that there is no way that I'm gaining muscle because I'm eating at a deficit. But clearly, I'm gaining strength. But strength without muscle?
I've decided that I'm going to interpret it to mean that you won't develop visibly larger muscles, but that the muscles that you do have will develop and grow stronger. And stronger muscles help your body burn calories more efficiently. So then the fat disappears, leaving the existing muscle poking out of the lower-fat skin. But I have no idea, lol.0 -
1) if someone gains weight, they are at a surplus (assuming not fluid weight...see below)
2) lifting causes you to retain fluid (glycogen and water) in the muscle and will make you weigh more
3) you can get 'newbie' gains of a few pounds if new to lifting (age, genetics, gender, size of deficit, training intensity and routine and BF% will determine how much)
4) you can 'recomp' at maintenance (or sometimes at a slight deficit) due to improved nutrient partitioning where you very slowly lose fat and gain muscle (the factors noted above will determine how fast)
ETA: you can gain strength without gaining muscle mass
^This
Yep^0 -
1) if someone gains weight, they are at a surplus (assuming not fluid weight...see below)
2) lifting causes you to retain fluid (glycogen and water) in the muscle and will make you weigh more
3) you can get 'newbie' gains of a few pounds if new to lifting (age, genetics, gender, size of deficit, training intensity and routine and BF% will determine how much)
4) you can 'recomp' at maintenance (or sometimes at a slight deficit) due to improved nutrient partitioning where you very slowly lose fat and gain muscle (the factors noted above will determine how fast)
ETA: you can gain strength without gaining muscle mass
^This
This needs to be quoted again because it's the answer you're looking for.0 -
Yes. Strength is a product of firing muscles in the optimal sequence at the optimal balances to generate the needed forces. Strength training causes your CNS to 'learn' the necessary coordination.But clearly, I'm gaining strength. But strength without muscle?0 -
Yes. Strength is a product of firing muscles in the optimal sequence at the optimal balances to generate the needed forces. Strength training causes your CNS to 'learn' the necessary coordination.But clearly, I'm gaining strength. But strength without muscle?
Interesting. I've never heard it explained like that. And I think I understand what you just said.0 -
I remember on the Biggest Loser last season Dani gained 19lbs of lean muscle mass over the 3 month period while losing like 100lbs. She was definitely eating at a deficit.
And that was hugely and fiercely debated on the boards.
I'm going to stick with more reliable sources than a reality tv show.
Oh and what Sara said.0 -
I remember on the Biggest Loser last season Dani gained 19lbs of lean muscle mass over the 3 month period while losing like 100lbs. She was definitely eating at a deficit.
Even on the biggest, meanest bulk cycle you could manage, a huge man couldn't build 19lbs of muscle in 3 months. I doubt even a year for most men. Nevermind a woman... who is also in a caloric deficit. She gained 0lbs of muscle, guaranteed. In fact, in losing 100lbs, she probably LOST a little bit of muscle at BEST. She probably actually lost a decent amount of muscle given the huge caloric deficit required to lose 100lbs in 3 months.
Only way you could gain 19lbs of muscle in 3 months would be to take lots and lots of steroids as a large man (while eating a considerable surplus of calories) and even THEN it's iffy.
In other words, reality TV shows are full of crap. I'm sure this comes as a surprise to you.0 -
Google 'neural adaptation'. Your central nervous system adapts to the increasing loads placed upon it by becoming more efficient at recruiting/utlizing existing muscles. It's quite common to get stronger without getting bigger....in fact if you don't, you're doing something wrong.
Yes. Strength is a product of firing muscles in the optimal sequence at the optimal balances to generate the needed forces. Strength training causes your CNS to 'learn' the necessary coordination.But clearly, I'm gaining strength. But strength without muscle?
Interesting. I've never heard it explained like that. And I think I understand what you just said.0 -
Beginners can put on more muscle than advanced people im guessing a person doing weights for years for example cant gain muscle and lose fat at same time, Im thinking a beginner will have 'beginner gains' then taper off. But maybe im just spouting 'broscience'.
Beginner gains are real, but they are very limited. When I started lifting I put on about 2lbs of LBM which is pretty consistently average. Since then my LBM has stayed almost exactly the same (which was a year ago).0 -
Google 'neural adaptation'. Your central nervous system adapts to the increasing loads placed upon it by becoming more efficient at recruiting/utlizing existing muscles. It's quite common to get stronger without getting bigger....in fact if you don't, you're doing something wrong.
Yes. Strength is a product of firing muscles in the optimal sequence at the optimal balances to generate the needed forces. Strength training causes your CNS to 'learn' the necessary coordination.But clearly, I'm gaining strength. But strength without muscle?
Interesting. I've never heard it explained like that. And I think I understand what you just said.
Thank you! That's very helpful.0 -
I have been pondering this for sometime now too. Eating at a deficit, going down in inches, but I put on 6 lbs. I did switch from light weights + cardio to light cardio + heavy lifting, so could be newbie gains I suppose. But 6 lbs?0
-
Read #2 and #3 in Sara's post above - especially #2 about water/glycogen retention.I have been pondering this for sometime now too. Eating at a deficit, going down in inches, but I put on 6 lbs. I did switch from light weights + cardio to light cardio + heavy lifting, so could be newbie gains I suppose. But 6 lbs?0
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.4K Introduce Yourself
- 43.8K Getting Started
- 260.2K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.4K Recipes
- 232.5K Fitness and Exercise
- 426 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.7K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions