Can't build muscle in a deficit?
SpazzyMal
Posts: 276 Member
I keep seeing this being written and I understand how that makes sense - muscles take calories to build, of course. But I wonder, out of honest curiosity and a lack of serious knowledge on the subject, if the fact one is in a deficit really means they can't build muscle? Assuming someone isn't absolutely starving themselves and has weight to lose, their bodies should be pulling fat for energy, right? Wouldn't the body just pull a little extra to try to keep up with the demands you're putting on it, and thus build some muscle? I ask because I'm in a deficit but I definitely notice I'm getting stronger while I work out, and I just wanted to hear a little more about this, to help me understand better. I see that term said a lot on here but nobody ever goes into detail about it. I want the deets!
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Curious to see some replies!0
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BUMP...ME TOO!0
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I am just barely in a deficit myself. I do wonder if its possible to eat my calories and still build a little muscle. Not a LOT, but a little more wouldn't hurt
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I am curious too.
I think I read on here last year that you are not making new muscle cells, more like you are waking them up. But I really have no idea.0 -
Building muscle takes lean protein and a good amount of it, water, fiber and exercise!!!
Limit sodium, simple carbs and fat!!
No real difference from any healthy plan.
Now if someone is try to bulk up that will take more protein and carbs and lifting which is different from regular exercises.
Hope that helps!0 -
I really don't know enough to weigh in on the muscle building on a deficit debate, but I do know this: Strength building does not necessarily mean muscle building, neuromuscular adaptations can explain increased strength without muscle growth. Think of your muscles as a bundle of strings- when you go to use your muscle your brain sends a message and some of the strings get "fired", and they contract, enabling you to pick something up or walk or whatever the task is. Particularly when you first start strength training, part of the training is communication between your brain and your muscle, where your brain tells the muscle to fire up more of the existing strings and use what is there more efficiently, giving you more strength with the same amount of muscle.0
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If you are eating ample protein, then you should be able to lose the fat without losing any muscle mass (and even gain some muscle).
The focus should be on eating low calorie and moderate carbs (the good carbs in veggies and fruit), while eating ample amounts of protein and fat. Your body responds by burning fat instead of carbs. You still get enough carb for necessary bodily function (so you aren't going into ketosis).0 -
That makes sense to me, I suppose I hadn't really considered that yet.I really don't know enough to weigh in on the muscle building on a deficit debate, but I do know this: Strength building does not necessarily mean muscle building, neuromuscular adaptations can explain increased strength without muscle growth. Think of your muscles as a bundle of strings- when you go to use your muscle your brain sends a message and some of the strings get "fired", and they contract, enabling you to pick something up or walk or whatever the task is. Particularly when you first start strength training, part of the training is communication between your brain and your muscle, where your brain tells the muscle to fire up more of the existing strings and use what is there more efficiently, giving you more strength with the same amount of muscle.
Still interested in hearing more if anyone's got more to weigh in with. =D0 -
First it wouldn't take the energy from fat stores and turn that into muscle. As I understand it, it'd take energy from your food to build muscle, and then use fat stores to run your body. But your body is a pretty efficient machine. For the most part, when it's "starving" it isn't going to use energy for something "unnecessary" like building new muscle. However, for those who are obese, new to lifting, or returning to lifting, it might use a little bit of food to build a little bit of muscle because it hasn't figured out that it's not a necessity yet. And yes I realize this is a huge simplification... Let me find an article that explains it better.0
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Becoming stronger and gaining strength is not the same as gaining muscles, musclemass or building muscles. I think its pretty important to seperate the two. As already mentioned neuromuscular adaption plays a part in this.0
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The only ways you are going to gain muscle on a deficit are the following:
1) Newbie gains - New Lifter
2) Returning Lifter
3) Amazing Genetics
4) Drugs0 -
There is something to the concept of "noob gains", where if you're new to strength training you can gain some visible muscle tone and strength in a short time even in a [slight] deficit. But that won't last very long.
You can lean out in maintenance - I did - basically doing a recomp instead of a true bulk and cut cycle. I lost 3-4% body fat in 8 weeks eating at maintenance. But I'm pretty small anyway, I'm not sure how that would play out if you're bigger (or a guy, for instance).0 -
bump0
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I only came to say that just because your muscles are working more efficiently does not necessarily mean that you have built muscle mass0
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YOU CANNOT BUILD MUSCLE ON A DEFECIT!0
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100x over^^^^^^^The only ways you are going to gain muscle on a deficit are the following:
1) Newbie gains - New Lifter
2) Returning Lifter
3) Amazing Genetics
4) Drugs0 -
I saw a study that basically demonstrated that yes, you can build muscle in a calorie deficit. In fact, it reccomended strength training to [preserve muscle while losing weight. I can't remember the numbers exactly, but I think you could build a third as much muscle in deficit as in surplus.0
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you CANNOT build muscle in a defecit! end of!0
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Are you referring to the study that measured "lean mass"? Because that's different than just muscle mass.I saw a study that basically demonstrated that yes, you can build muscle in a calorie deficit. In fact, it reccomended strength training to [preserve muscle while losing weight. I can't remember the numbers exactly, but I think you could build a third as much muscle in defecit as in excess.0 -
Well, I'm no scientist, but over the past 3.5 months, I've lost 34lbs of fat and gained 8lbs of muscle, so I'd say yes it is possible to gain muscle on a deficit. Obviously I'll never lose fat and gain muscle at the same rate, but I've definitely built muscle. I do pay close attention to my protein and water intake, and i take magnesium supplements daily, so I am being proactive.0
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Rae6503, thank you for the link, I will be reading it shortly.
Cr357, what exactly IS the difference between mean mass and muscle mass? I'm kinda new — not a total n00b but also not necessarily schooled in all the lingo.
Everyone else, thanks for the responses so far, I'm enjoying reading up on this here and learning some new things to look up for later.0 -
I've researched it a lot lately. I can tell you that the true experts in the field have a lot of differing opinions on the matter. However, those 4 reasons discussed before (newbie lifters or high body fat %, returning lifters, genetics, and drugs) seem to be the areas where both sides can agree it does happen. Beyond that, there is a ton of debate. So, if you fall into those categories, you probably can. Beyond that, you'll just have to figure it out for yourself.0
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bump0
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But are you really gaining muscle? Cause it's not like you make a new muscle, they get stronger when you use them more and help torch the fat, and when you torch the fat you see the muscle. This is my understanding.0
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you CANNOT build muscle in a defecit! end of!
If you read the OP's post, you would she she asked WHY.
I am wondering the same thing, and this answer isn't the slightest bit helpful.0 -
Well, I'm no scientist, but over the past 3.5 months, I've lost 34lbs of fat and gained 8lbs of muscle, so I'd say yes it is possible to gain muscle on a deficit. Obviously I'll never lose fat and gain muscle at the same rate, but I've definitely built muscle. I do pay close attention to my protein and water intake, and i take magnesium supplements daily, so I am being proactive.
How do you know?0 -
you CANNOT build muscle in a defecit! end of!
If you read the OP's post, you would she she asked WHY.
I am wondering the same thing, and your answer isn't the slightest bit helpful.
Because that is not how the body works.....You have to eat at a surplus to gain......at a deficit to lose.....You can't do both at the same time.0 -
you CANNOT build muscle in a defecit! end of!
That explains nothing and is really not helpful. At least other's people posts try to explain why.0
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