Is it possible...?

Naomi91
Naomi91 Posts: 892 Member
edited September 2024 in Fitness and Exercise
To build muscle on a calorie restriction?

Im not worried about losing "weight" number on the scale doesnt matter to me. I care about body composition :]

I have 10 weeks till my goal and would like to have less body fat and more muscle by then!
I have my calories set at losing 1lb/week so it doesnt drop too low

I have been doing full body lifts 2 times a week and my numbers are going up, so does this mean I am building?

I am a rugby player looking to get lean and mean! need to be stronger for my sport but want to cut down body fat too! Any tips?

thanks for taking the time to read :]

Replies

  • skinnylizzard
    skinnylizzard Posts: 460 Member
    Interesting lady! I think it's great that you are getting strong! I used to do a lot of bodybuilding in my younger days. I think it's really important to get plenty of protein if your looking to build muscle. Also be sure to have something after you workout to restore your glycogen stores in your muscle. As far as calorie restriction is concerned, I think your body will tell you if you aren't getting enough. You will be weak and lethargic.
  • Atlantique
    Atlantique Posts: 2,484 Member
    I saw a great post on this yesterday. I think it was actually in a topic about the right amount of protein to eat. I'll go see if I can find it for you.

    Edit: Here's the thread. look for the very thorough explanation from SHBoss. http://www.myfitnesspal.com/topics/show/183858-confused-need-a-real-explination
  • Naomi91
    Naomi91 Posts: 892 Member
    I am getting plenty of protein :D And have some complex carbs after my workouts :]

    I hope it works!! Will be eating 1500 on most days, but with a burn of around 600 D: dont know if thats too low. but every 4 days it goes up to 2000 :]all heathy foods of course :]
  • 1FITmamaofTWINS
    1FITmamaofTWINS Posts: 185 Member
    you need to be consuming at least 400 calories ABOVE your maintence level to actually build muscle.. toning is another thing though
  • Naomi91
    Naomi91 Posts: 892 Member
    you need to be consuming at least 400 calories ABOVE your maintence level to actually build muscle.. toning is another thing though

    this was exactly what i thought. I have read so many things saying you can build on a deficit but i havent been able to believe it.

    I have always gone by starve fat and feed muscle :D
  • anubis609
    anubis609 Posts: 3,966 Member
    Sure it is. Usually people tend to take in more calories for more muscle mass, but if you're just trying to get your muscles more toned and strengthened, and burn body fat, it's absolutely doable on a caloric deficit to lose 1 pound a week. Our daily caloric intakes may be different because of gender, weight, and height, but I'm doing the same thing you are where I'm more concerned about muscular strength.

    If you just started incorporating lifting into your workout regimen, usually the gain comes from muscle swelling. It will go back down once the muscles are flushed out. Make sure to get in protein afterwards for muscle repair, obviously and since you're doing them 2x a week, I think you're good on having a resting period for optimal muscle repair. Cardio could be done on the days between your lifts, for calorie burns just to reduce overall body fat %.

    Alternatively, you could focus on specific muscle groups every other day such as pulling exercises that target biceps, back, and shoulders one day, then pushing exercises that target chest and triceps on another day, then lower body and core routines on a third alternating day.

    Those are just my suggestions. I'm sure you'll have more by the time this posts.
  • rileysowner
    rileysowner Posts: 8,380 Member
    Seeing as in the months from June to September my lean mass went up and my fat mass went down, the whole time I was in a caloric deficit, I would say sure it is. I seem to remember a study that looked at this that I read about, but I'm not sure when I read it. It showed an increase in muscle mass (not a huge one but one anyway) while in a caloric deficit. I will have to do some digging and see if I can find it again. The idea of a caloric deficit is to make your body burn fat for energy while providing the other building blocks that it needs such a protein, not to stop your muscles from growing. Will you grow lots of muscle while on a diet, no, but you can build muscle.
  • 1FITmamaofTWINS
    1FITmamaofTWINS Posts: 185 Member
    still strength train though.... it will tone you up.... but NO its not possible to really build hard muscle when restricting your calories... I feel ya though girl I am lifting HEAVY only to help keep the muscles I have... as soon as I hit that 115 im upping my calories 500 then eventually 800... and thats with eating my exercise calories...

    and then after a few months of that I will lean out and start to diet again so I can really show off the gains I made.

    It's a process of repeation and thats how figure competitors get into top shape for their shows =) takes some time but well worth it all
  • 1FITmamaofTWINS
    1FITmamaofTWINS Posts: 185 Member
    PS

    take in 115-130 grams of protein per day... consume carbs and protein before AND after workouts and go pick yourself up glutamine, BCAA, and creatine.

    it will help repair your torn muscles after a workout =)
  • Naomi91
    Naomi91 Posts: 892 Member
    I have read up on a lot about that cycle! Figured thats more of what I had to do! I love lifting and wont stop :]

    I take in about 120+ grams of protein as well, mostly from chewy sources from meats :] and only 1 protein shake in the morning

    defiantely getting the glutamine, BCAA, and creatine as soon as spring break hits!

    What kind of carbs do you have before a workout? I usually have oats and some chicken after I workout and not much before
This discussion has been closed.

Categories