working out on a calorie deficit

belrowley
belrowley Posts: 24
edited March 4 in Fitness and Exercise
This is probably a dumb question. I hope I can explain it well enough....

Do you build any muscle when eating at a deficit? If not, what is the point of eating your calories back? Or working out while eating at a deficit at all? I am not talking cardiovascular health, just weight Loss.

I am confused because if I burn 800 calories of fat, then eat 800. Is it a wash if I have not improved my muscles/metabolism.

Replies

  • JoRocka
    JoRocka Posts: 17,525 Member
    If you haven't ever lifted before- you'll build some strength and some muscles.

    After a while "newb gains" (which is neural adaptation) will stop- and you'll either just get stronger for a while- or you'll have to transition to an actual bulk phase to put on size and strength. So you can get stronger- and to a point- under certain circumstances you can build muscle - while on a deficit- so there is no real downside to lifting on a deficit- only wins (there is a caveat to this- but it's not applicable to your case)

    Eating back calories is to make sure you maintain the minimum number of calories required.

    It takes 10 bucks to run your car all day.
    But you did an extra 2 hours of driving- you still need 10 bucks to get to work- so you have to put "eat back" calories in- even if you never fill the tank all the way up- you drove more than usual- you need more gas than usual.

    make sense?
  • bstender82
    bstender82 Posts: 14 Member
    It's my understanding that you can't build muscle on a deficit but it will help you maintain what you already have. As for eating back your calories burned I've also been told to never eat more then half back as most tools used to measure are over estimated.
  • erickirb
    erickirb Posts: 12,294 Member
    lifting in a deficit (while getting adequate protein) helps you retain the muscle you already have. If you don't lift a larger % of your weight loss will come from lean muscle. Also the larger your caloric deficit (not eating cals back may cause this, depending on goal loss/week) can lead to a larger % of lean muscle loss vs. a smaller deficit.
  • belrowley
    belrowley Posts: 24
    I see. So it is possible to retain or even gain a bit, for beginners.

    My goal is to lose a few pounds and lift some areas, like the booty.


    Thanks guys.
  • erickirb
    erickirb Posts: 12,294 Member
    I see. So it is possible to retain or even gain a bit, for beginners.

    My goal is to lose a few pounds and lift some areas, like the booty.


    Thanks guys.

    Yes, and if you happen to be obese you can gain slightly more than someone with less to lose. I would suggest you look into programs in existence, no need to make up your own routine and re-invent the wheel, so to speak.

    check out the books (programs) New Rules of Lifting for Women, starting strength, or the programs strong lifts 5x5, or strong curves.
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