Deficit and weight training

dave400008
dave400008 Posts: 3 Member
edited November 2024 in Health and Weight Loss
If you're eating in a deficit and only do weight training / use the resistance machine would you bulk up or lose weight ?

Replies

  • malibu927
    malibu927 Posts: 17,562 Member
    You will lose weight due to the deficit, but you'll be saving your muscle so the loss will be nearly all fat.

    In order to bulk up, you need a calorie surplus.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    dave400008 wrote: »
    If you're eating in a deficit and only do weight training / use the resistance machine would you bulk up or lose weight ?

    Lose weight
  • cdahl383
    cdahl383 Posts: 726 Member
    You'll lose weight. Eating sufficient protein and lifting heavy will help preserve the muscle you have while you're in a deficit though so it's a good idea to continue doing that.
  • mmapags
    mmapags Posts: 8,934 Member
    For the most part, I agree with those above. You won't "bulk up" in a deficit. But under some circumstances you might gain a little muscle mass if 1) you are obese 2) you are new to resistance training 3) you are coming back off a layoff from resistance training. It won't be a lot and definitely would not be considered bulking up.
  • AnnPT77
    AnnPT77 Posts: 34,689 Member
    Mostly lose fat, preserve existing muscle (may be some very modest newbie gains if you work hard and are obese to start, but don't count on it). Use the free weights, if possible.

    But so worth doing: When the fat drops enough, you'll look, feel & function better than if you'd lost muscle along the way.
  • mikenmar
    mikenmar Posts: 31 Member
    I'm managing to lose weight with a calorie deficit while putting on a bit of muscle, but it's tough and slow going. I lift four times a week with heavy weights, and I eat 200g of protein a day. The muscle gains are very subtle, but they're there. At least I think so; I'm getting stronger, anyway.

  • se015
    se015 Posts: 583 Member
    With weight lifting and caloric deficit you shouldn't gain any weight or size, the deficit will allow you to lose weight, preferably fat, but some muscle loss will occur too. You need calories to repair muscles when lifting
  • Okiludy
    Okiludy Posts: 558 Member
    AnnPT77 wrote: »
    mikenmar wrote: »
    I'm managing to lose weight with a calorie deficit while putting on a bit of muscle, but it's tough and slow going. I lift four times a week with heavy weights, and I eat 200g of protein a day. The muscle gains are very subtle, but they're there. At least I think so; I'm getting stronger, anyway.

    Not disputing what you're saying, but your comment reminds me to say something I should have included in my previous post:

    Especially for those new to weight training, strength gains are definitely possible in a calorie deficit. Muscle fiber recruitment and efficiency can improve, and central nervous system adaptations are another mechanism.

    Though adding new muscle mass is tough/less likely in a calorie deficit, strength improvement is definitely possible (as are other forms of improved athletic performance, given the right program).

    This is what I am experiencing pretty much word for word. I am following Starting Strength and am able to do week 3 of the program pretty well. I am not following the diet of the program and see both muscle and strength gains. I am a noob and am sure this is the reason why. I also am staring to really feel the workouts for the next day or 2 and I think my recovery is suffering do to eating at a deficit.

    Oh I am also obese and am sure that is influencing my ability to continue gains. Someone with less fat might be at a disadvantage in this regard.
  • Seffell
    Seffell Posts: 2,244 Member
    You'll lose weight and if you are a beginner you will gain muscle.
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