confused about this fitness myth

Options
stonel94
stonel94 Posts: 550 Member
in Fitness and Exercise
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?
«1

Replies

  • MelStren
    MelStren Posts: 457 Member
    Options
    I want to know the answer to this too!
  • vjohn04
    vjohn04 Posts: 2,276 Member
    Options
    Sounds like a re-composition, but you eat around maintenance-- typically. It's slow, but it's possible.
  • crandos
    crandos Posts: 377 Member
    Options
    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'.
  • nz_deevaa
    nz_deevaa Posts: 12,209 Member
    Options
    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.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    Options
    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
  • SassyCalyGirl
    SassyCalyGirl Posts: 1,932 Member
    Options
    you lost fat-which in turn up's your lean mass-doesn't mean you gained muscle necessarily.
  • Carol_L
    Carol_L Posts: 296 Member
    Options
    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.
  • KarmaxKitty
    KarmaxKitty Posts: 901 Member
    Options
    [img]data:image/jpeg;base64,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[/img]
  • KarmaxKitty
    KarmaxKitty Posts: 901 Member
    Options
    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.
  • PikaKnight
    PikaKnight Posts: 34,971 Member
    Options
    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
  • Sapporo
    Sapporo Posts: 693 Member
    Options
    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.
  • NaomiJFoster
    NaomiJFoster Posts: 1,450 Member
    Options
    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.
  • mustgetmuscles1
    mustgetmuscles1 Posts: 3,346 Member
    Options
    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^
  • brower47
    brower47 Posts: 16,356 Member
    Options
    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.
  • LiftAllThePizzas
    LiftAllThePizzas Posts: 17,857 Member
    Options
    But clearly, I'm gaining strength. But strength without muscle?
    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.
  • NaomiJFoster
    NaomiJFoster Posts: 1,450 Member
    Options
    But clearly, I'm gaining strength. But strength without muscle?
    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.

    Interesting. I've never heard it explained like that. And I think I understand what you just said.
  • 3dogsrunning
    3dogsrunning Posts: 27,167 Member
    Options
    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.
  • DopeItUp
    DopeItUp Posts: 18,771 Member
    Options
    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.
  • AnvilHead
    AnvilHead Posts: 18,344 Member
    Options
    But clearly, I'm gaining strength. But strength without muscle?
    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.

    Interesting. I've never heard it explained like that. And I think I understand what you just said.
    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.
  • DopeItUp
    DopeItUp Posts: 18,771 Member
    Options
    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).

Categories