You Can Gain Muscle On A Calorie Deficit!!

Ripken818836701 · March 2012

Guys here is another thread ( awesome thread by the way) that shows a few others from MFP. some of them have cut fat and gained lean muscle at the same time.
http://www.myfitnesspal.com/topics/show/518789-the-difference-weight-lifting-makes

ninerbuff · March 2012

Guys here is another thread ( awesome thread by the way) that shows a few others from MFP. some of them have cut fat and gained lean muscle at the same time.
http://www.myfitnesspal.com/topics/show/518789-the-difference-weight-lifting-makes

No, most of them just got more defined and didn't gain muscle. Here's another great example of looking like someone who gained muscle, but actually just lost fat and now looks way more muscular.

Lee Priest at 246

Lee Priest at 202

The illusion of looking muscular many times let's people think that they put on muscle (while on a deficit) when in fact it's practically impossible.

I'm sure we'll agree to disagree.

A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

Ripken818836701 · March 2012

show previous quotes

Guys here is another thread ( awesome thread by the way) that shows a few others from MFP. some of them have cut fat and gained lean muscle at the same time.
http://www.myfitnesspal.com/topics/show/518789-the-difference-weight-lifting-makes

No, most of them just got more defined and didn't gain muscle. Here's another great example of looking like someone who gained muscle, but actually just lost fat and now looks way more muscular.
The illusion of looking muscular many times let's people think that they put on muscle (while on a deficit) when in fact it's practically impossible.

I'm sure we'll agree to disagree.

A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

ninerbuff, LMAO!! So I did the impossible!! If its impossible please explain to me how the fellow MFP. member in the first set of pics got leaner but at the same time gained 5 lbs in 1 month? By the way there is no shame in being wrong!! Just sayin.

5 lbs heavier in after pic, but tighter and leaner

Stacy, read her story here: She is 14 lbs heavier in after
http://nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

10 lbs heavier in after

AntWrig · March 2012

show previous quotes

Did you get a DEXA or body pod done before you leaned out? It doesn't look like you gained very much muscle at all, but retained your muscle and lost the fat. /shrug. FWIW, IMO You weren't skinny fat in the beginning, you had a good base underneath, you were just overweight, simple as that. As you trained the muscle you probably added some density to it, retained it, gaining definition around the muscle from losing fat, but you certainly don't look like you gained very much LM.

Congrats on your hardwork though, you look great.

No I didnt, why would I ? Below is a pic. of when I was 25, ( along with the other pics I posted) I got married at 26 and started to gain fat soon after. But at 25 I was fully grown and at the point that I wasnt going to gain any more muscle naturally. Also I am almost 6"2 with long arms and legs, if I was just under 5"10 (the height of the avg. adult male) It would be easier to see my lean muscle gains.
Now please tell me that I wasnt "" skinny fat""

March-2011 (- 10/12lbs)

May-2011

Aug-2011

Oct-2011

Jan-2012

Present

You didn't gain any muscle. You just lowered your body fat. There is a big difference.

mrfitness_28 · March 2012

amazing transformation keep it up

Cheri_Moves · March 2012

Bump to read later... good stuff!

mrfitness_28 · March 2012

very true i dont change much now that ive put on some good quality size but my muscle continues to weight more but it will take another good 5 - 10kgs to see another big change, you need to up calories first to put on size and then tighten with smart nutrition gaining also requires carefulful food choices with allowance to body types ectomorphs can have some junk on the side and still burn it off, endo needs to be cautious and meso will just build it into m uscle as long as cardio is in the plan.

CoryIda · March 2012

1) Yes, you should do strength training. Lift heavy things. It's good for you. Period.
2) With very few exceptions, you can't gain muscle on a caloric deficit. You can lose fat surrounding the muscle, and you can help minimize muscle loss, but you most likely aren't going to gain muscle.
3) Muscle doesn't weigh more than fat. It is more dense than fat, which means a pound of muscle takes up less room than a pound of fat.

AntWrig · March 2012

November 2007
Fat

Decemember 2008

Calorie deficit the WHOLE year. I played around with calories, but I never was in a weekly or monthly surplus. Yes, I was leaner, but muscle gain?? Maybe some newbie gains or muscle memory, nothing spectacular.

March 2009

This is after bulking that December. You can clearly seen the muscle gain and fat too.

Ripken818836701 · March 2012

You didn't gain any muscle. You just lowered your body fat. There is a big difference.

fitnesssocial, look at my arms in my Aug.-20011 pic. and then my May-2011 pic. My arms were larger in August than they were in May and they were also larger in May than they were in March despite dropping body weight. Like I said over and over that at my highest weight, my calves and forearms were very skinny, I didnt have any traps or fat covering them either and I could feel nothing but bone under my skin in my upper chest and on the outside of my arms were my bi's, tri's and delts meet. So even at my highest weight I didnt have any fat covering my calves,forearms, traps, upper chest or were my Bi's. Tri's and Delts meet.
Now - 74 lbs I have large traps,( they grew like weeds) larger calves and forearms ( they grew like molasses in winter) my Pecs are getting closer and closer to touching my colar bone and there is nothing but muscle were my Bi's, Tri's and Delts meet.

Ripken818836701 · March 2012

amazing transformation keep it up

Thanks!

AntWrig · March 2012

show previous quotes

You didn't gain any muscle. You just lowered your body fat. There is a big difference.

fitnesssocial, look at my arms in my Aug.-20011 pic. and then my May-2011 pic. My arms were larger in August than they were in May and they were also larger in May than they were in March despite dropping body weight. Like I said over and over that at my highest weight, my calves and forearms were very skinny, I didnt have any traps or fat covering them either and I could feel nothing but bone under my skin in my upper chest and on the outside of my arms were my bi's, tri's and delts meet. So even at my highest weight I didnt have any fat covering my calves,forearms, traps, upper chest or were my Bi's. Tri's and Delts meet.
Now - 74 lbs I have large traps,( they grew like weeds) larger calves and forearms ( they grew like molasses in winter) my Pecs are getting closer and closer to touching my colar bone and there is nothing but muscle were my Bi's, Tri's and Delts meet.

Minus any new gains, you may have you can't defy the human body. You need to be in a calorie surplus to build muscle. If you were taking anabolics you would still need to be in a surplus.

Ripken818836701 · March 2012

November 2007
Fat

Decemember 2008

Calorie deficit the WHOLE year. I played around with calories, but I never was in a weekly or monthly surplus. Yes, I was leaner, but muscle gain?? Maybe some newbie gains or muscle memory, nothing spectacular.

March 2009

This is after bulking that December. You can clearly seen the muscle gain and fat too.

Awesome transformation!! All you have to do is compare your traps and forearms in the first 2 pics to see that you gained lean muscle while on a deficit.

Ripken818836701 · March 2012

show previous quotes

You didn't gain any muscle. You just lowered your body fat. There is a big difference.

fitnesssocial, look at my arms in my Aug.-20011 pic. and then my May-2011 pic. My arms were larger in August than they were in May and they were also larger in May than they were in March despite dropping body weight. Like I said over and over that at my highest weight, my calves and forearms were very skinny, I didnt have any traps or fat covering them either and I could feel nothing but bone under my skin in my upper chest and on the outside of my arms were my bi's, tri's and delts meet. So even at my highest weight I didnt have any fat covering my calves,forearms, traps, upper chest or were my Bi's. Tri's and Delts meet.
Now - 74 lbs I have large traps,( they grew like weeds) larger calves and forearms ( they grew like molasses in winter) my Pecs are getting closer and closer to touching my colar bone and there is nothing but muscle were my Bi's, Tri's and Delts meet.

Minus any new gains, you may have you can't defy the human body. You need to be in a calorie surplus to build muscle. If you were taking anabolics you would still need to be in a surplus.

Well I would rather get fat again than take steriods. I cant tell in your pics but were your arms larger in the 2nd pic than they were in the first pic? Both my arms are over 1.5 inches larger than they were when I started working out. Also I think you misunderstand my point of this thread, I never claimed that you could see gains on a deficit that were anywhere to close to the gains you would see on a surplus.

suziecue66 · March 2012

November 2007
Fat

Decemember 2008

Calorie deficit the WHOLE year. I played around with calories, but I never was in a weekly or monthly surplus. Yes, I was leaner, but muscle gain?? Maybe some newbie gains or muscle memory, nothing spectacular.

March 2009

This is after bulking that December. You can clearly seen the muscle gain and fat too.

WOW!!

AntWrig · March 2012

show previous quotes

You didn't gain any muscle. You just lowered your body fat. There is a big difference.

fitnesssocial, look at my arms in my Aug.-20011 pic. and then my May-2011 pic. My arms were larger in August than they were in May and they were also larger in May than they were in March despite dropping body weight. Like I said over and over that at my highest weight, my calves and forearms were very skinny, I didnt have any traps or fat covering them either and I could feel nothing but bone under my skin in my upper chest and on the outside of my arms were my bi's, tri's and delts meet. So even at my highest weight I didnt have any fat covering my calves,forearms, traps, upper chest or were my Bi's. Tri's and Delts meet.
Now - 74 lbs I have large traps,( they grew like weeds) larger calves and forearms ( they grew like molasses in winter) my Pecs are getting closer and closer to touching my colar bone and there is nothing but muscle were my Bi's, Tri's and Delts meet.

Minus any new gains, you may have you can't defy the human body. You need to be in a calorie surplus to build muscle. If you were taking anabolics you would still need to be in a surplus.

Well I would rather get fat again than take steriods. I cant tell in your pics but were your arms larger in the 2nd pic than they were in the first pic? Both my arms are over 1.5 inches larger than they were when I started working out.

My arms appeared to be larger, did I gain some muscle possibly. I don't have any diet logs at the time, but more than likely my protein intake was sky high. Coupled with me being fat, I was probably able to build some muscle. Does it compare to a true bulking cycle no.

So, what you're saying IS possible, if the right conditions are met.

1. Large protein intake.
2. You have to have a high body fat amount to create the large deficit.

Ripken818836701 · March 2012

show previous quotes

You didn't gain any muscle. You just lowered your body fat. There is a big difference.

fitnesssocial, look at my arms in my Aug.-20011 pic. and then my May-2011 pic. My arms were larger in August than they were in May and they were also larger in May than they were in March despite dropping body weight. Like I said over and over that at my highest weight, my calves and forearms were very skinny, I didnt have any traps or fat covering them either and I could feel nothing but bone under my skin in my upper chest and on the outside of my arms were my bi's, tri's and delts meet. So even at my highest weight I didnt have any fat covering my calves,forearms, traps, upper chest or were my Bi's. Tri's and Delts meet.
Now - 74 lbs I have large traps,( they grew like weeds) larger calves and forearms ( they grew like molasses in winter) my Pecs are getting closer and closer to touching my colar bone and there is nothing but muscle were my Bi's, Tri's and Delts meet.

Minus any new gains, you may have you can't defy the human body. You need to be in a calorie surplus to build muscle. If you were taking anabolics you would still need to be in a surplus.

Well I would rather get fat again than take steriods. I cant tell in your pics but were your arms larger in the 2nd pic than they were in the first pic? Both my arms are over 1.5 inches larger than they were when I started working out.

My arms appeared to be larger, did I gain some muscle possibly. I don't have any diet logs at the time, but more than likely my protein intake was sky high. Coupled with me being fat, I was probably able to build some muscle. Does it compare to a true bulking cycle no.

So, what you're saying IS possible, if the right conditions are met.

1. Large protein intake.
2. You have to have a high body fat amount to create the large deficit.

First, I never claimed to get the same gains as the guys that I workout with that eat at a surplus every day. They have put on far more muscle than I have over the last year and I bust my butt just as hard as they do.
Second. Another 6-7lbs and I will be doing a bulk myself.
Third, I have eaten between 1-1.5 grams of protein for every lb. of body weight every day for the last year.

AntWrig · March 2012

show previous quotes

You didn't gain any muscle. You just lowered your body fat. There is a big difference.

fitnesssocial, look at my arms in my Aug.-20011 pic. and then my May-2011 pic. My arms were larger in August than they were in May and they were also larger in May than they were in March despite dropping body weight. Like I said over and over that at my highest weight, my calves and forearms were very skinny, I didnt have any traps or fat covering them either and I could feel nothing but bone under my skin in my upper chest and on the outside of my arms were my bi's, tri's and delts meet. So even at my highest weight I didnt have any fat covering my calves,forearms, traps, upper chest or were my Bi's. Tri's and Delts meet.
Now - 74 lbs I have large traps,( they grew like weeds) larger calves and forearms ( they grew like molasses in winter) my Pecs are getting closer and closer to touching my colar bone and there is nothing but muscle were my Bi's, Tri's and Delts meet.

Minus any new gains, you may have you can't defy the human body. You need to be in a calorie surplus to build muscle. If you were taking anabolics you would still need to be in a surplus.

Well I would rather get fat again than take steriods. I cant tell in your pics but were your arms larger in the 2nd pic than they were in the first pic? Both my arms are over 1.5 inches larger than they were when I started working out.

My arms appeared to be larger, did I gain some muscle possibly. I don't have any diet logs at the time, but more than likely my protein intake was sky high. Coupled with me being fat, I was probably able to build some muscle. Does it compare to a true bulking cycle no.

So, what you're saying IS possible, if the right conditions are met.

1. Large protein intake.
2. You have to have a high body fat amount to create the large deficit.

First, I never claimed to get the same gains as the guys that I workout with that eat at a surplus every day. They have put on far more muscle than I have over the last year and I bust my butt just as hard as they do.
Second. Another 6-7lbs and I will be doing a bulk myself.
Third, I have eaten between 1-1.5 grams of protein for every lb. of body weight every day for the last year.

I was saying that it's possible, so I agree with you...

ninerbuff · March 2012

show previous quotes

Guys here is another thread ( awesome thread by the way) that shows a few others from MFP. some of them have cut fat and gained lean muscle at the same time.
http://www.myfitnesspal.com/topics/show/518789-the-difference-weight-lifting-makes

No, most of them just got more defined and didn't gain muscle. Here's another great example of looking like someone who gained muscle, but actually just lost fat and now looks way more muscular.
The illusion of looking muscular many times let's people think that they put on muscle (while on a deficit) when in fact it's practically impossible.

I'm sure we'll agree to disagree.

A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

ninerbuff, LMAO!! So I did the impossible!! If its impossible please explain to me how the fellow MFP. member in the first set of pics got leaner but at the same time gained 5 lbs in 1 month? By the way there is no shame in being wrong!! Just sayin.

5 lbs heavier in after pic, but tighter and leaner

Stacy, read her story here: She is 14 lbs heavier in after
http://nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

From her story:

That’s because it IS an absurd amount of food. This is what Staci does, day in, day out in order togain weightso that she can lift heavier weights.

And I think you’ll agree with me that despite all of this extra work to pack on a lot of weight, the last word you would use to describe Staci’s physique these days is “bulky.”

Ooops. Yep she gained weight by eating more. That's how you usually gain weight.

10 lbs heavier in after

[/quote]Guess you forgot to read the part where they upped their calories to gain weight.

Your story here is (and on most fitness forums) is nothing new. The whole "building muscle" on calorie deficit had been rehashed so many times. Exceptions were mentioned, but the amount of muscle is very little compared to actual putting it on on purpose.
Read the laws of thermodynamics. It will make more sense if you understand how you can't make something out of nothing. And you're right there is no shame is being wrong.................you just have to admit it to yourself.

A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

RonSwanson66 · March 2012

To add to this, people new to heavy lifting will usually see an increase in several pounds due to bone density (especially women).

Ripken818836701 · March 2012

show previous quotes

You didn't gain any muscle. You just lowered your body fat. There is a big difference.

fitnesssocial, look at my arms in my Aug.-20011 pic. and then my May-2011 pic. My arms were larger in August than they were in May and they were also larger in May than they were in March despite dropping body weight. Like I said over and over that at my highest weight, my calves and forearms were very skinny, I didnt have any traps or fat covering them either and I could feel nothing but bone under my skin in my upper chest and on the outside of my arms were my bi's, tri's and delts meet. So even at my highest weight I didnt have any fat covering my calves,forearms, traps, upper chest or were my Bi's. Tri's and Delts meet.
Now - 74 lbs I have large traps,( they grew like weeds) larger calves and forearms ( they grew like molasses in winter) my Pecs are getting closer and closer to touching my colar bone and there is nothing but muscle were my Bi's, Tri's and Delts meet.

Minus any new gains, you may have you can't defy the human body. You need to be in a calorie surplus to build muscle. If you were taking anabolics you would still need to be in a surplus.

Well I would rather get fat again than take steriods. I cant tell in your pics but were your arms larger in the 2nd pic than they were in the first pic? Both my arms are over 1.5 inches larger than they were when I started working out.

My arms appeared to be larger, did I gain some muscle possibly. I don't have any diet logs at the time, but more than likely my protein intake was sky high. Coupled with me being fat, I was probably able to build some muscle. Does it compare to a true bulking cycle no.

So, what you're saying IS possible, if the right conditions are met.

1. Large protein intake.
2. You have to have a high body fat amount to create the large deficit.

First, I never claimed to get the same gains as the guys that I workout with that eat at a surplus every day. They have put on far more muscle than I have over the last year and I bust my butt just as hard as they do.
Second. Another 6-7lbs and I will be doing a bulk myself.
Third, I have eaten between 1-1.5 grams of protein for every lb. of body weight every day for the last year.

I was saying that it's possible, so I agree with you...

I know, I just wanted to make sure you or anyone else didnt think that the purpose of this thread was to claim that you could acheive the same amount of gains on a deficit as on a surplus. Only to let people know that even if they are on a deficit implementing a weight lifting program is still well worth the effort.

Ripken818836701 · March 2012

show previous quotes

Guys here is another thread ( awesome thread by the way) that shows a few others from MFP. some of them have cut fat and gained lean muscle at the same time.
http://www.myfitnesspal.com/topics/show/518789-the-difference-weight-lifting-makes

No, most of them just got more defined and didn't gain muscle. Here's another great example of looking like someone who gained muscle, but actually just lost fat and now looks way more muscular.
The illusion of looking muscular many times let's people think that they put on muscle (while on a deficit) when in fact it's practically impossible.

I'm sure we'll agree to disagree.

A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

ninerbuff, LMAO!! So I did the impossible!! If its impossible please explain to me how the fellow MFP. member in the first set of pics got leaner but at the same time gained 5 lbs in 1 month? By the way there is no shame in being wrong!! Just sayin.

5 lbs heavier in after pic, but tighter and leaner

Stacy, read her story here: She is 14 lbs heavier in after
http://nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

From her story:
show previous quotes

That’s because it IS an absurd amount of food. This is what Staci does, day in, day out in order togain weightso that she can lift heavier weights.

And I think you’ll agree with me that despite all of this extra work to pack on a lot of weight, the last word you would use to describe Staci’s physique these days is “bulky.”

Ooops. Yep she gained weight by eating more. That's how you usually gain weight.

10 lbs heavier in after

10 lbs heavier in after

Guess you forgot to read the part where they upped their calories to gain weight.

Your story here is (and on most fitness forums) is nothing new. The whole "building muscle" on calorie deficit had been rehashed so many times. Exceptions were mentioned, but the amount of muscle is very little compared to actual putting it on on purpose.
Read the laws of thermodynamics. It will make more sense if you understand how you can't make something out of nothing. And you're right there is no shame is being wrong.................you just have to admit it to yourself.

A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor [/quote
Been in fitness for 28+ years and have studied kinesiology and nutrition

Hey I have no problem admitting when Im wrong, I was wrong about numerous things since I started.
But just because they increased their calorie intake they still got leaner!! So they were still on a deficit and gained muscle at the same time. Or are you saying you can lose fat while on a surplus?

funkycamper · March 2012

Hey I have no problem admitting when Im wrong, I was wrong about numerous things since I started.
But just because they increased their calorie intake they still got leaner!! So they were still on a deficit and gained muscle at the same time. Or are you saying you can lose fat while on a surplus?

No, those who built muscle weren't eating in a deficit. You obviously missed the quote from the story about the amazing Stacy.

That’s because it IS an absurd amount of food. This is what Staci does, day in, day out in order togain weightso that she can lift heavier weights.

And I think you’ll agree with me that despite all of this extra work to pack on a lot of weight, the last word you would use to describe Staci’s physique these days is “bulky.”

Did you actually read the link to her story?

ninerbuff · March 2012

Hey I have no problem admitting when Im wrong, I was wrong about numerous things since I started.
But just because they increased their calorie intake they still got leaner!! So they were still on a deficit and gained muscle at the same time. Or are you saying you can lose fat while on a surplus?

If you read the stories, they dieted down too low and lost muscle. To get that muscle back, they increased their calories (which is a surplus) and learned to lift correctly which resulted in weight gain. Now genetics will dictate how your metabolism will do on whether or not you gain a lot of fat or not with the muscle. Some gain pound for pound, some only a little. It's different person to person. But you can't be on surplus and deficit AT THE SAME TIME. They would cancel each other out.

A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

Ripken818836701 · March 2012

show previous quotes

Hey I have no problem admitting when Im wrong, I was wrong about numerous things since I started.
But just because they increased their calorie intake they still got leaner!! So they were still on a deficit and gained muscle at the same time. Or are you saying you can lose fat while on a surplus?

No, those who built muscle weren't eating in a deficit. You obviously missed the quote from the story about the amazing Stacy.
show previous quotes

That’s because it IS an absurd amount of food. This is what Staci does, day in, day out in order togain weightso that she can lift heavier weights.

And I think you’ll agree with me that despite all of this extra work to pack on a lot of weight, the last word you would use to describe Staci’s physique these days is “bulky.”

Did you actually read the link to her story?

Stacy gained 5lbs in one month and also got LEANER ( lost fat) like myself she ate at a surplus but her rigorous workout program caused her to be at a deficit. You have to be at a deficit to get leaner. For example Micheal Phelps has to eat over 5,000 calories a day just to maintain because of his rigorous training program.

Ripken818836701 · March 2012

show previous quotes

Hey I have no problem admitting when Im wrong, I was wrong about numerous things since I started.
But just because they increased their calorie intake they still got leaner!! So they were still on a deficit and gained muscle at the same time. Or are you saying you can lose fat while on a surplus?

If you read the stories, they dieted down too low and lost muscle. To get that muscle back, they increased their calories (which is a surplus) and learned to lift correctly which resulted in weight gain. Now genetics will dictate how your metabolism will do on whether or not you gain a lot of fat or not with the muscle. Some gain pound for pound, some only a little. It's different person to person. But you can't be on surplus and deficit AT THE SAME TIME. They would cancel each other out.

A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

Regardless of her metabolism Stacy gained 5lbs of muscle and got LEANER (lost fat) So regardless of if it was because of her metabolism or her rigorous workout program she was eating at a deficit and still gained muscle.

dlwyatt82 · March 2012

Regardless of her metabolism Stacy gained 5lbs of muscle and got LEANER (lost fat) So regardless of if it was because of her metabolism or her rigorous workout program she was eating at a deficit and still gained muscle.

She was definitely not eating at a defecit. This is straight out of the page:

"On top of super heavy strength training, Staci had to eat between 3000-4000 calories per day (all healthy calories, mind you) to put on the extra weight. Had she not overloaded her system with calories, she wouldn’t have gained an ounce."

taso42 · March 2012

show previous quotes

Regardless of her metabolism Stacy gained 5lbs of muscle and got LEANER (lost fat) So regardless of if it was because of her metabolism or her rigorous workout program she was eating at a deficit and still gained muscle.

She was definitely not eating at a defecit. This is straight out of the page:

"On top of super heavy strength training, Staci had to eat between 3000-4000 calories per day (all healthy calories, mind you) to put on the extra weight. Had she not overloaded her system with calories, she wouldn’t have gained an ounce."

I think it's pretty clear that the OP doesn't really understand what calorie deficit or surplus means.

Jacwhite22 · March 2012

Dont think I could ever get tired of this thread......I think Im going to cut my calories to about 1k and try to put on some real mass.

Ripken818836701 · March 2012

show previous quotes

Regardless of her metabolism Stacy gained 5lbs of muscle and got LEANER (lost fat) So regardless of if it was because of her metabolism or her rigorous workout program she was eating at a deficit and still gained muscle.

She was definitely not eating at a defecit. This is straight out of the page:

"On top of super heavy strength training, Staci had to eat between 3000-4000 calories per day (all healthy calories, mind you) to put on the extra weight. Had she not overloaded her system with calories, she wouldn’t have gained an ounce."

I think it's pretty clear that the OP doesn't really understand what calorie deficit or surplus means.

You again!! Looking at your pics I can completely understand why you cant believe that you can add muscle while on a deficit. You cant gain 5 lbs in one month and also get leaner at the same unless your on a deficit.

You Can Gain Muscle On A Calorie Deficit!!

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