The key to retaining muscle while on a defict is to have a small deficit (like .5 lb per week) and try to get 1g of protein per lb of lean body mass or more. To much off a deficit and it's near impossible to retain all muscle and make any strength gains. I've been on my deficit a little over 150 days, lost about 25 lbs and have made decent strength gains in the process. The strength gains are slowing down cause my BF % is getting lower, porbably around 12 to 15%. So for me to make anymore gains in strength and muscle I'll probably have to go on a bulk diet at some point.

if i go over 1g protein per body weight i get fat. but surprisingly when i maintain adequate carbohydrate level, i see gains in the mirror and on the scale...

That doesn't make sense. You need to consume more calories than TDEE to gain any fat. If you are at 1000 cal deficit and you consume 2g/lb of carbs then you will not put on weight. It's called water weight fluctuations.

ACG: top post!

Aah didn't realise you were bulking

An excess of calories above maintenance will mean an increase in weight. If strength training (you would hope so in the bb section :P) & adequate protein is consumed then a portion of this weight gain should be muscle. The amount of fat gained predominantly on the amount of cals above maintenance and the individuals training experience. Basically, if you had P&F at a set rate and you were gaining at an adequate rate and then you added additional carbs (cals) then in all likely hood the extra weight gained is fat.

This is why moderate surpluses are used of 10-15% for bulking.

You need at least 1g of Protein per Body weight you want to weigh. So if you weight 180lbs but want to be 200. Take in at least 200g a day. I normally go over that. I take in 1.5g per body weight and watch my Carbs. I see you normally take in twice as many Carbs as you do Protein. Protein is the building blocks, but Carbs are important as well. But Carb timing is more important.

You need to clean up your Diet a lot.. Take a look at mine for some idea's. I see you normally go way over on your Calories as well.

In the last week. You have Logged McDonals, Little Ceasers, Taco Bell and Many Cokes.

Shoot me a PM with your Stats. Height, Weight, Goal Weight, Goals etc... Anything you think of....

I can help you get started on the right track. Don't listen to anyone who thinks protein isn't imporant.

Also anyone gaining Fat from 1g of Protein per body weight isn't eating clean enough. You can easly get 200g of Protein in 1500 Calorie diet. Just yesterdat I did 230 with 1800 Caloies. Thats with eating two bowls of Malt-o-Meal, Sugar Cookie and a Peanut Butter Sandwich. Start eating more Chicken Breast, Tuna, Eggs, Lean Steaks and so on. If you stay at your Calorie goal you will not Gain Fat at 1g per Body Weight.

You need at least 1g of Protein per Body weight you want to weigh. So if you weight 180lbs but want to be 200. Take in at least 200g a day. I normally go over that. I take in 1.5g per body weight and watch my Carbs. I see you normally take in twice as many Carbs as you do Protein. Protein is the building blocks, but Carbs are important as well. But Carb timing is more important.

I can help you get started on the right track. Don't listen to anyone who thinks protein isn't imporant.

Also anyone gaining Fat from 1g of Protein per body weight isn't eating clean enough. You can easly get 200g of Protein in 1500 Calorie diet. Just yesterdat I did 230 with 1800 Caloies. Thats with eating two bowls of Malt-o-Meal, Sugar Cookie and a Peanut Butter Sandwich. Start eating more Chicken Breast, Tuna, Eggs, Lean Steaks and so on. If you stay at your Calorie goal you will not Gain Fat at 1g per Body Weight.

Finally somebody who knows what's going on. THANK YOU

A lot of broscience in here.

Total macronutrient intake is FAR more important than nutrient timing.
http://thebodyevolutionreport.blogspot.com.au/2011/12/40-things-you-should-know-one-liners.html

You're body sees macronutrients and micronutrients not "clean" or "dirty" foods. (what does that even mean anyway?) http://www.wannabebig.com/diet-and-nutrition/the-dirt-on-clean-eating/

Anyone gaining fat from eating 1g/lb of bw protein is eating too many calories in total going over their TDEE ie. you can put on fat eating just chicken/brown rice/broccoli.

No broscience here. It's all been proven by Body Builders and Athletes for the past 30yrs.As for saying Clean... I just mean good wholesome foods. Don't eat any unnecessary Foods with high Calories, Sugar as Carbs and low Protein. When watching you Calories in any diet. You have to watch what you eat. Pick foods that fit your Goals. If you look around. You can find foods that have lower Calories with much more Protein and better Carbs. All your Sugar Carbs should come from Fruits. Just don't over do it. One to two pieces a day is plenty.

Your First link was some good pointers, but I don't agree with some of them. A lot of those are broscience for sure..

As for the wannabebig link..

"Moderation is the key. Gorging on fast foods is most certainly not the way…"

This is what I was getting at the whole time......
McDonalds, Pizza, Taco Bell and Cokes every day isn't a Diet for someone trying to get in shape.

What I posted had Zero Bro-Science at all. It's was just the Basic's. Yes Macro's are important. I never said they were not.

Your last part about Gaining weight on 1g per body weight or Protein. That's exactly what I was getting at.


What does Eating Clean to me mean:

Eating your Daily Calories Goal. That being a slight Deficit or maintenance. While Meeting your other macro's in the process.

I don't buy the whole "need heaps of protein" thing. Maybe it's different for women, but I'm building insane amounts of muscle (for a female) and not paying any special attention to protein.

I'll be interested to see whether refusing to buy supplements, powders etc. limits me later on. But right now, I'm keep to bodybuild without anything behind me but a really healthy, normal diet.

As far as the not losing muscle while reducing thing, I'm just getting around this by taking weight loss intentionally really s l o w...

Leanne
P S - Any other female bodybuilders out ther, or am I the only one?

<- Female. I guess I'm a "body builder".

I try for at least 1 gram per pound of lean body mass. So around 125. I weight 160, and am somewhere around 20% body fat.

I just want your guys' opinion on the amount of protein needed to build muscle. I have heard someone in a youtube bodybuilding vlog say 0.5 of your weight in protein is needed for maintaining muscle mass, and I have heard 0.8 to 1.0 per pound of bodyweight is needed to build muscle.

Personally, I find it challenging to get 148 to 185 grams of protein in my diet because it would require forcing myself to eat two additional meals,and I am trying to get leaner and stronger without going over my calories. Up until today, I have made slowly made strength gains without keeping track of my protein, and I am probably get no more than 4 servings of meat per day.

I just want to know if anyone actually keeps track of their protein intake, and how are your strength gains in the gym.

Carbohydrate Timing is equally as important as the Protein amounts you take. Keeping Protein at a minimum of 1 gram per lean muscle pound is usually preferred by most people as a general rule. Check out this video for me when you get a chance.

http://www.youtube.com/watch?v=YOhnq1RBKus&amp;feature=plcp

Sigh. Reading is hard.