Building muscle on a caloric deficit

AldrinYeo
AldrinYeo Posts: 26 Member
in Fitness and Exercise
Hey Guys! So I have been trying to lose weight for the past 7-8 Months, i dedicated myself to eating 1200 calories a day and sometimes I eat only 1000 calories. I managed to lose 9kg and it's unhealthy but I want to start building muscle definition as im really happy with my weight, so do I need a caloric surplus now to gain muscles definition Or can I still gain muscle definition on my usual 1200-1800 calorie deficit? My daily calorie intake to maintain my weight is 2200 calories.
Thank you guys in advance

Replies

  • MelissaPhippsFeagins
    MelissaPhippsFeagins Posts: 8,063 Member
    Eat maintenance at least, if you're happy with your weight. Maybe 100-200 over that to build muscle actually. But I have built quite a bit of muscle for a female in the last six months eating maintenance and lifting heavy.
  • IsaackGMOON
    IsaackGMOON Posts: 3,358 Member
    You 'dedicated' yourself to eat 1200 calories and sometimes 1000 calories? You do realise the RDA minimum caloric intake for a male is 1500 calories.

    I don't know what you're thinking, eating at 1200 calories? wtf?
  • rsclause
    rsclause Posts: 3,103 Member
    I say lose weight until you are at your proper weight and then try to add muscle mass. Its still good to workout and lift weights to tone and add strength to get a head start. I think building muscle mass and calorie deficit are opposing paths.
  • pmm3437
    pmm3437 Posts: 529 Member
    edited July 2015
    You can gain strength and muscle tone from training regardless of calories.

    You gain/reveal definition by reducing BMI %.

    In order to gain mass, you need the proper building blocks and energy to fuel it. That means protein and either a caloric surplus, or sufficient body fat to be cannibalized to make up for the lack of dietary calories.

    If you are not overweight/obese, you wont be able to do much if anything without a surplus.

    Start eating a minimum of 1500 cals a day; anything less for a male is unsafe without medical supervision.
  • jkwolly
    jkwolly Posts: 3,049 Member
    IsaackGMOON wrote: »
    You 'dedicated' yourself to eat 1200 calories and sometimes 1000 calories? You do realise the RDA minimum caloric intake for a male is 1500 calories.

    I don't know what you're thinking, eating at 1200 calories? wtf?
    Yeah, major wtf.
  • LolBroScience
    LolBroScience Posts: 4,537 Member
    You're 18 and primed for growth. Eat at maintenance or slight surplus.
  • eric_sg61
    eric_sg61 Posts: 2,925 Member
    LolBroScience wrote: »
    You're 18 and primed for growth. Eat at maintenance or slight surplus.

    This^^^. 16-25 are the magic years for growth, don't sabotage it or you'll be kicking yourself in the head when you get old like me
  • whatatime2befit
    whatatime2befit Posts: 625 Member
    I'd be worried about losing muscle, not only fat, eating at that much of a deficit. Losing weight is important, but not at the expense of your health.
  • XavierNusum
    XavierNusum Posts: 720 Member
    1200 calories at 18 is bad, you need more to fuel everything that's going on in your body. You have probably already suppressed your metabolism so a slow increase to reset you metabolic rate is really needed. Please go to the EM2WL group on MFP and read the stuff there.
    community.myfitnesspal.com/en/group/3817-eat-more-2-weigh-less
  • eddiethebadman
    eddiethebadman Posts: 1 Member
    man! i eat every day at least 1400cal! You must have strenght ... only 1000cal? thats bad for your health.
  • AldrinYeo
    AldrinYeo Posts: 26 Member
    Thank you guys so much for opening my eyes, I was bullied for my weight since last year and I guess it really got the best of me. I'll be sure to take in all your advice.
  • ninerbuff
    ninerbuff Posts: 48,973 Member
    If you're like 4'10" then you could. If not, then you need to eat WAY more to put on any decent size.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
    9285851.png
  • giantrobot_powerlifting
    giantrobot_powerlifting Posts: 2,598 Member
    I wish I was 18 again. All those glorious newby strength/muscle gains and eating all the food.
  • JoRocka
    JoRocka Posts: 17,525 Member
    rsclause wrote: »
    I say lose weight until you are at your proper weight and then try to add muscle mass. Its still good to workout and lift weights to tone and add strength to get a head start. I think building muscle mass and calorie deficit are opposing paths.

    whut?

    did you read his post at all- he was regularly eating 1200 or under.
    The guy needs to be eating anything and everything and lifting all the things. He'll never be able to put muscle on like he can now.

    He's got a special kind of newb gains coming his way if he can just go for it and get off the eating 1200 calories a day ridiculousness.

    my magic 8 ball says not likely- but meh- whatever. he needs to eat- and lift.
  • XavierNusum
    XavierNusum Posts: 720 Member
    JoRocka wrote: »
    whut?

    did you read his post at all- he was regularly eating 1200 or under.
    The guy needs to be eating anything and everything and lifting all the things. He'll never be able to put muscle on like he can now.

    He's got a special kind of newb gains coming his way if he can just go for it and get off the eating 1200 calories a day ridiculousness.

    my magic 8 ball says not likely- but meh- whatever. he needs to eat- and lift.

    True, well said and straight to the point.

    Step 1: Eat everything
    Step 2: Lift everything, everyday
    Step 3: Repeat

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