Athletes can gain muscle while losing fat on deficit diet

heybales · January 2012

Besides several other studies that say it can be done, yet another.
But the caveat still applies, if you are already ripped and been lifting, you would have a difficult time having enough fat to lose while you gained muscle on deficit diet.

If you are not ripped and have some pounds to lose, read on.

Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes.
http://www.ncbi.nlm.nih.gov/pubmed/21558571

When weight loss (WL) is necessary, athletes are advised to accomplish it gradually, at a rate of 0.5-1 kg/wk. However, it is possible that losing 0.5 kg/wk is better than 1 kg/wk in terms of preserving lean body mass (LBM) and performance.

The aim of this study was to compare changes in body composition, strength, and power during a weekly body-weight (BW) loss of 0.7% slow reduction (SR) vs. 1.4% fast reduction (FR). We hypothesized that the faster WL regimen would result in more detrimental effects on both LBM and strength-related performance.

Twenty-four athletes were randomized to SR (n = 13, 24 ± 3 yr, 71.9 ± 12.7 kg) or FR (n = 11, 22 ± 5 yr, 74.8 ± 11.7 kg).
They followed energy-restricted diets promoting the predetermined weekly WL.
All athletes included 4 resistance-training sessions/wk in their usual training regimen.
The mean times spent in intervention for SR and FR were 8.5 ± 2.2 and 5.3 ± 0.9 wk, respectively (p < .001).
BW, body composition (DEXA), 1-repetition-maximum (1RM) tests, 40-m sprint, and countermovement jump were measured before and after intervention.

Energy intake was reduced by 19% ± 2% and 30% ± 4% in SR and FR, respectively (p = .003).

BW and fat mass decreased in both SR and FR by 5.6% ± 0.8% and 5.5% ± 0.7% (0.7% ± 0.8% vs. 1.0% ± 0.4%/wk) and 31% ± 3% and 21 ± 4%, respectively.
LBM increased in SR by 2.1% ± 0.4% (p < .001), whereas it was unchanged in FR (-0.2% ± 0.7%), with significant differences between groups (p < .01).

In conclusion, data from this study suggest that athletes who want to gain LBM and increase 1RM strength during a WL period combined with strength training should aim for a weekly BW loss of 0.7%.

FoxyMcDeadlift · January 2012

bump for later

heybales · January 2012

I really should upload this stuff during the day so it doesn't get lost in the shuffle.

koosdel · January 2012

" The aim of this study was to compare changes in body composition, strength, and power..."

I just thought this point should be re-stated.

Harkins86 · January 2012

Interesting. I needed to hear this today, I know it's true but sometimes I'm less patient than I should be. Thanks for the reminder!

cacrat · January 2012

It is possible to lose fat and gain muscle at the same time even in the ripped, that's body recomposition. I'm not sure what effect this study has on that, other than to reinforce that it is possible.

kneeki · January 2012

It is most certainly possible to gain muscle while keeping low body fat. I and hundreds of thousands (I'm guessing there) of people do it every month. This is almost entirely due to the fact that the lower your body fat is the more accurate the formulas become. I personally utilize the Katch-McArdle Formula for this.

Acg67 · January 2012

The full study can be found here

http://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=6&ved=0CD4QFjAF&url=http://brage.bibsys.no/nih/bitstream/URN:NBN:no-bibsys_brage_17906/1/Garthe%20IntJSportNutrExercMetabol%202011.pdf&ei=CxEPT-W2CsHs0gH41r2LAw&usg=AFQjCNHSb3EHhURcxsBAz20_6k_PvtyAUg&sig2=KQAQTF9njVVaZfOT_MVaNA

In the discussion section they do note that the lbm gains for the slow reduction group came almost all from their upper body, and that most of the athletes trained their legs heavily for their sport and that may have lead to the upper body being slightly less trained and therefore more apt to respond to to the training

Topsking2010 · January 2012

Bump

lglg11 · January 2012

Such perfect timing . I have been wondering about this for a few days .
thanks for the post !

slimkay1 · January 2012

Bump! Need time to chew.

Dizzle_65 · January 2012

bump

lorenzoinlr · March 2012

I've lost 20 over perhaps 10 weeks from 212 to 192 with a very noticeable muscle gain paticularly during those periods where weight loss was 1-1.5 lbs. per week. I'm now at 22% BF.

J_Remps · March 2012

bump

watboy · March 2012

love this. I also gained muscle on a calorie deficit and I'm glad research and other people have experienced the same thing. Its been established people who are beginners or where very overweight can also do it which was my case.Thanks for posting!

bumpity bump.

watboy · March 2012

Bump bump

FORIANN · March 2012

bump

Mompanda4 · March 2012

Bump

bondavbriwil · April 2012

bump for awesomeness

tenunderfour · April 2012

LeighPeele.com

Lots of good stuff on this topic.

Azdak · April 2012

I really should upload this stuff during the day so it doesn't get lost in the shuffle.

Or write it up as a blog and just repost the link or the entire comment periodically.

Azdak · April 2012

The full study can be found here

http://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=6&ved=0CD4QFjAF&url=http://brage.bibsys.no/nih/bitstream/URN:NBN:no-bibsys_brage_17906/1/Garthe%20IntJSportNutrExercMetabol%202011.pdf&ei=CxEPT-W2CsHs0gH41r2LAw&usg=AFQjCNHSb3EHhURcxsBAz20_6k_PvtyAUg&sig2=KQAQTF9njVVaZfOT_MVaNA

In the discussion section they do note that the lbm gains for the slow reduction group came almost all from their upper body, and that most of the athletes trained their legs heavily for their sport and that may have lead to the upper body being slightly less trained and therefore more apt to respond to to the training

That's why it's so important to read the entire study. The devil is in the details.

DopeItUp · May 2012

Tagged

Ripcode · May 2012

Tagged

sel254 · May 2012

bump :happy:

ouandi · May 2012

This is exactly what I'm trying to do go from 30%BF to 24% BF without losing my 66lb bicep strength (or any other of my muscle strength). I have my calorie deficit set to 0.5/week. I did notice this week I lost about 0.4 lbs BUT my normal weights seemed very heavy so it's possible I lost some of my muscle mass as well.

FlyeredUp · May 2012

I gained plenty of lean muscle while eating at a deficit and losing 83 lbs over a 13 month period. You just need to try to limit you're weight loss to 1 lb per week and eat at least one gram of protein for every lb. of body weight. But I also want to point out that I was a newbie to lifting an overweight and that it would be more beneficial for someone that is like 25% BF. or less to bulk and cut instead of trying to gain lean muscle while on a deficit.

PercivalHackworth · May 2012

bump for read later

redheadmommy · May 2012

The full study can be found here

http://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=6&ved=0CD4QFjAF&url=http://brage.bibsys.no/nih/bitstream/URN:NBN:no-bibsys_brage_17906/1/Garthe%20IntJSportNutrExercMetabol%202011.pdf&ei=CxEPT-W2CsHs0gH41r2LAw&usg=AFQjCNHSb3EHhURcxsBAz20_6k_PvtyAUg&sig2=KQAQTF9njVVaZfOT_MVaNA

In the discussion section they do note that the lbm gains for the slow reduction group came almost all from their upper body, and that most of the athletes trained their legs heavily for their sport and that may have lead to the upper body being slightly less trained and therefore more apt to respond to to the training

It still doesn't not change the fact that these athletes GAIN MUSCLE on a CALORIE DEFICIT, which has been said million times here that is not possible. Moreover upper body is the place where many people want to focus on gaining muscle. That is certainly true for most pear shaped women, who wants to lose the fat in their butt and wants to build a bit muscle on their upper body at the same time.

joejccva71 · May 2012

SMH. Read the ENTIRE study again folks.

hedgiie · May 2012

thanks for posting

Athletes can gain muscle while losing fat on deficit diet

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