Building Muscle and Caloric Deficit

abrantner
abrantner Posts: 90
edited October 2024 in Health and Weight Loss
Question.. I have seen in lots of different posts that you "can't build muscle while having a caloric deficit." If this is true, why have I gained definition in my arms and legs as I have lost weight, and I have gotten stronger -- able to workout w/ heavier weights.. I generally stay within my calorie goals, and rarely eat back ALL of my exercise calories.

Thanks,
Allison

Replies

  • 3GKnight
    3GKnight Posts: 203
    There is no such thing as a 'hard and fast' fitness rule, but it may be that losing the fat is allowing the muscles you had to show.
  • erickirb
    erickirb Posts: 12,294 Member
    Question.. I have seen in lots of different posts that you "can't build muscle while having a caloric deficit." If this is true, why have I gained definition in my arms and legs as I have lost weight, and I have gotten stronger -- able to workout w/ heavier weights.. I generally stay within my calorie goals, and rarely eat back ALL of my exercise calories.

    Thanks,
    Allison

    because you lost the fat over the muscles and you can now see them. there is also something called beginners gains, where if you are new to lifting you will see some gains in the beginning.

    You can also get stronger without your muscles getting bigger, what that is is the conditioning of the muscle you already have.
  • Cookiehart
    Cookiehart Posts: 11
    Hi Allison!!
    You remind me of ME!!!! I also have lost 5 pounds and I'm seeing a change in my body as far as muscle definition.
    I'm trying to be patient, because I really want that scale to DROP big numbers.
    Now here we are with the holidays upon us and I'm so trying not to stress about it. I just don't want my little 5 pounds to slip
    away.
    Congratulations on all your success. Happy Thanksgiving.!!:flowerforyou:
    If you could use another cheerleader on your team, I'm here!!!!
  • SergeantSunshine_reused
    SergeantSunshine_reused Posts: 5,382 Member
    Question.. I have seen in lots of different posts that you "can't build muscle while having a caloric deficit." If this is true, why have I gained definition in my arms and legs as I have lost weight, and I have gotten stronger -- able to workout w/ heavier weights.. I generally stay within my calorie goals, and rarely eat back ALL of my exercise calories.

    Thanks,
    Allison

    because you lost the fat over the muscles and you can now see them. there is also something called beginners gains, where if you are new to lifting you will see some gains in the beginning.

    You can also get stronger without your muscles getting bigger, what that is is the conditioning of the muscle you already have.

    Exactly this. The more fat you lose the more definition you get.
    Strength does not always mean muscle gain. My numbers have gone up and I have not had an increase in muscle mass.
    there is such a thing as newbie gains, but that still isn't going to be a ton.
    Building muscle takes a good amount of time and effort.
  • rileysowner
    rileysowner Posts: 8,345 Member
    You can build a little muscle when starting out, but not a lot. Certainly not as much as many people want to put on. If you want to lose fat and put on muscle rather than just preserve as much of what you already have as you can, you would need to do some very careful eating doing things like having a small, no more that 250 calorie deficit, on none workout days, and eating as surplus on your workout days. You would also have to very carefully manage your macros, and you would need to lift heavy.
  • 0PhAtDaDdY
    0PhAtDaDdY Posts: 569 Member
    Question.. I have seen in lots of different posts that you "can't build muscle while having a caloric deficit." If this is true, why have I gained definition in my arms and legs as I have lost weight, and I have gotten stronger -- able to workout w/ heavier weights.. I generally stay within my calorie goals, and rarely eat back ALL of my exercise calories.

    Thanks,
    Allison

    Interesting I have started strength training as well but still have a calorie deficit...I still need to loose a few more pounds but I got to keep it all tone...I hope one day when I get a few more muscle I will be able to eat a little more....Keep us posted on ya results?
  • Sidesteal
    Sidesteal Posts: 5,510 Member
    Here's what I have read and what I think is correct:

    Strength gains are caused by both lean mass gains and from neurological adaptions (rate coding). While in a deficit, it's typically rate coding at work.

    It's not IMPOSSIBLE to gain lean mass at a deficit, but it's unlikely, and typically only happens in new and overweight people, or people who are returning to training after a long layoff (muscle memory). And in new and overweight people it's not a substantial amount of lean mass gains, and it requires heavy training and smart macronutrient intake.

    In my opinion, it's not fair to say it's IMPOSSIBLE, but I think in most cases it's not much of a gain if anything and most importantly, I think people often mistake fat loss and strength gains for muscle gains.

    You're looking more muscular because you're losing the fat that was covering the muscles.
  • abrantner
    abrantner Posts: 90
    Thanks guys, I am merely curious. I am not looking to "bulk up" or anything. Just make what God gave me look pretty and toned. :) lol.
  • LorinaLynn
    LorinaLynn Posts: 13,247 Member
    Correct me if I'm wrong, but I also think it's possible to get stronger and even get larger, more defined muscles, while not technically gaining any muscle MASS.

    For instance, I lost a few pounds of lean body weight with the pounds I lost, but I never had any little bump of a muscle pop up when I flexed my arms or legs before.
  • 2live4ever79
    2live4ever79 Posts: 79 Member
    Congrats Allison! Hope you keep at it. I'm in the same boat but I'm loving every little improvement I see in myself. Not just physically but emotionally. :-)
  • SergeantSunshine_reused
    SergeantSunshine_reused Posts: 5,382 Member
    Thanks guys, I am merely curious. I am not looking to "bulk up" or anything. Just make what God gave me look pretty and toned. :) lol.

    women don't really "bulk up" we gain muscle very slowly. We don't have the testosterone to look like a man. The ladies who are ripped have very low body fat % I wish i looked like them!

    so no worries! :flowerforyou:
  • iplayoutside19
    iplayoutside19 Posts: 2,304 Member
    Correct me if I'm wrong, but I also think it's possible to get stronger and even get larger, more defined muscles, while not technically gaining any muscle MASS.

    For instance, I lost a few pounds of lean body weight with the pounds I lost, but I never had any little bump of a muscle pop up when I flexed my arms or legs before.

    Correct.
  • treesloth
    treesloth Posts: 162 Member
    That's generally true except in the case of overweight beginners. Muscles that are underutilized will grow into a new, "normal" usage size. Fat will start to disappear. Those two factors together create definition. Continuing that pattern, however, is problematic at best, and in many cases is effectively impossible.
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