Can't build muscle in deficit Q

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  • quiksylver296
    quiksylver296 Posts: 28,442 Member
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    stanmann571 wrote: »
    SmithsonianEmpress wrote: »
    quiksylver296 wrote: »
    Either you are in a deficit (losing fat), in maintenance (recomping - very slowly losing fat and adding small amounts of muscle), or in a surplus (gaining muscle and fat). Assuming you are also following a proven, progressive lifting program.

    So what happens to your body when you are in a deficit and following a proven, progressive lifting program?
    If you're an advanced or intermediate lifter, you don't lose much muscle or strength.

    If you're a beginner lifter, you maintain or gain strength and possibly muscle.

    And you burn fat in both.
  • LAWoman72
    LAWoman72 Posts: 2,846 Member
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    Thanks so much, everyone. I appreciate the help.
  • Sumiblue
    Sumiblue Posts: 1,597 Member
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    sijomial wrote: »
    No there isn't a magic switch that gets thrown when you go one calorie under TDEE that prevents muscle protein synthesis. Not that your body actually knows you are in a deficit of course.

    Like most absolute statements "you can't build muscle in a deficit" is incorrect.
    Do also remember that deficit is a range, bigger the deficit the harder it becomes.

    Add previously lifted, current training status, genetically gifted, PEDs to list above.

    I hate the phrase "you can't build something out of nothing". My current TDEE is around 3,000 and 2,999 would be a deficit and certainly isn't nothing.

    My comment about not building something out of nothing was pertaining to OP’s confusion about TDEE & BMR. Eating below BMR would be trying to build something (muscle) out of nothing (inadequate calories to even maintain bodily functions).
    OP, if you lift now while losing fat with a reasonable deficit you will probably like the results.
  • trigden1991
    trigden1991 Posts: 4,658 Member
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    LAWoman72 wrote: »
    Okay, got it. Thanks.

    But then...how am I losing fat as you say, without a deficit?

    You're probably not.
  • LAWoman72
    LAWoman72 Posts: 2,846 Member
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    Sumiblue wrote: »
    sijomial wrote: »
    No there isn't a magic switch that gets thrown when you go one calorie under TDEE that prevents muscle protein synthesis. Not that your body actually knows you are in a deficit of course.

    Like most absolute statements "you can't build muscle in a deficit" is incorrect.
    Do also remember that deficit is a range, bigger the deficit the harder it becomes.

    Add previously lifted, current training status, genetically gifted, PEDs to list above.

    I hate the phrase "you can't build something out of nothing". My current TDEE is around 3,000 and 2,999 would be a deficit and certainly isn't nothing.

    My comment about not building something out of nothing was pertaining to OP’s confusion about TDEE & BMR. Eating below BMR would be trying to build something (muscle) out of nothing (inadequate calories to even maintain bodily functions).
    OP, if you lift now while losing fat with a reasonable deficit you will probably like the results.

    Awesome, thanks.

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