You Can Gain Muscle On A Calorie Deficit!!
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You didn't gain any muscle. You just lowered your body fat. There is a big difference.
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.
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.0 -
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
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
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Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition
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/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 afterGuess 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
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?0 -
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?0 -
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?
A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
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?0 -
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?
A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
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."0 -
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.0 -
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.0
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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.0 -
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."0 -
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.0 -
I wanted to start this thread because of the "" Muscle Does Not Weigh More Than Fat" thread. Reading thru it I read numerous posts that claimed that you cannot gain muscle while on a calorie deficit. Yes you can!! Please do not let these misguided comments stop you from implementing some type of lifting program while you are on your journey for a new body!! Weight training while dieting is very important because if you dont about 22% of your total weight loss will be Lean Muscle! Most people who do not lift while dieting are not happy with their body even after they reached or even surpassed their goals.
You also aren't going to gain 2 pounds of muscle in a month on a calorie deficit. You will keep more of your muscle mass but you aren't going to create much new muscle unless you are quite large BF% wise.0 -
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."
Called lean gains man.... or the smart azz bb.com answer........... Dat Der CellTech Bro.0 -
This is what gives me hope to avoid the sagging skin (I'm a reformed yoyo dieter) I'm losing weight watching overall calories, keeping carbs low and protein and fat a bit high based on this tool's standards. I'm about 20 pounds from my ideal weight, and I do 2.5 hours of hard cardio per week and work out on my total gym on alternating days. I've maintained a reasonably healthy weight and a more paleo diet for about 3 years now. This is different from my past experiences with diet and weight gain. I think this is the best way to prevent muscle loss and hopefully avoid the weight loss skin sags. I've gained and lost 45-50 pounds every 5-8 years of my life since I was 12, I'm now 44.0
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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.
I answered all the way back on page 1 how one can gain muscle on a deficit:You can gain strength in a calorie deficit. Gaining muscle is pretty rare, and is limited to beginners to weight lifting, and those coming back after a long break (muscle memory). For the rest of us, we strength train during deficit to maintain lean mass and maintain or increase strength.
This particular quote just nails the fact that you don't understand what you're talking about: You cant gain 5 lbs in one month and also get leaner at the same unless your on a deficit..
You keep using these words. But they don't mean what you think they mean.0 -
I wanted to start this thread because of the "" Muscle Does Not Weigh More Than Fat" thread. Reading thru it I read numerous posts that claimed that you cannot gain muscle while on a calorie deficit. Yes you can!! Please do not let these misguided comments stop you from implementing some type of lifting program while you are on your journey for a new body!! Weight training while dieting is very important because if you dont about 22% of your total weight loss will be Lean Muscle! Most people who do not lift while dieting are not happy with their body even after they reached or even surpassed their goals.
You also aren't going to gain 2 pounds of muscle in a month on a calorie deficit. You will keep more of your muscle mass but you aren't going to create much new muscle unless you are quite large BF% wise.0 -
He's right. I cut my calories down to 1000 for today but I went to the gym and lifted hard and I put on 6lbs of muscle.0
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Op:0
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Does the OP own a dictionary?0
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