Gaining Muscle on a Caloric Deficit
It would appear that with all the misinformation and different opinions on this topic, Google has rendered any search for such information to be completely useless.
I'd like to know your thoughts on whether or not it is possible to gain muscle while on a caloric deficit.
Let's say Joe goes to the gym 4 times a week and lifts heavy weights for one hour each time at the gym. However, Joe only eats 1200 calories per day, yet his maintenance is 2000 calories per day.
This would put Joe at a 5600 calorie deficit per week! (1.6lbs loss).
Muscles are compromised of Amino Acids/Protein. With that being said, Muscles are not compromised of CALORIES, per say, as any excess calories are turned into fat. In this regard, so long as the muscles that are being worked have enough protein to repair, this means that any excess calories or protein would simply turn to fat.
In the situation where a 150lb man (Subject A) who regularly works out eats 1200 calories a day and receives 300 grams of protein, as opposed to a 150lb man (Subject B) who eats 3000 calories per day but only gets 75 grams of protein in their diet, wouldn't Subject A be more likely to build muscle? How can eating SUGAR, CARBS and FAT build muscle? Sugar, Carbs and Fat ain't going to MAKE muscle just because it is "extra" calories. If muscle was made from sugars, I'd be jacked.
In any case, please, I'd love to hear your answers/comments/suggestions/ on the question below:
Question: Is it possible for Joe to GAIN muscle, assuming Joe is not an athlete, gets adequate protein, 8 hours of sleep per night, and has a body fat percentage currently above 13%, if Joe runs an 800 calorie deficit each day?
Yes. Take a look at the work of John Berardi. He's arguably the person who has completed the most trials with real-world people on muscle gain while in deficit. http://www.precisionnutrition.com/
+1 for John Berardi, by far my favorite nutritional guru.
LOL. Sounds like a big bang theory episode.
Originally Posted by MoneyGal
If your body goes into 'starvation mode', it will slow the metabolism to conserve energy, and part of that is muscle wasting. It is erroneous to assume that the body will use fat before muscle. Fat is like money in the bank and muscle is an investment that requires maintenance (calories) so a 'what have you done for me lately' principle comes into play. Muscles that are not necessary get consumed. Of course, we are anthropomorphizing the body.
And an 800 calorie per day deficit is basically starvation mode. Your body is not going to be very happy.
I'm no kinesiologist, but in my experience, a higher protein diet does result in more mucsle tissue.
The first thing (I think) would be to cut down the sugar intake, second, the starches, and then to look at the kind of fats consumed.
I don't think protein turning into fat is a significant factor.
More muscle tissue equals more calorie burnage, assumiing some physical activity, walking, whatever.
Simply buying some soy protein shake mix might not do it though, because soy produducts seem to contain some kind of estrogen like properties.
If considering a protein suppliment I would suggest going with a whey based product, preferably from Canada because we have restrictions on hormone use in our cattle. Otherwise, homegrown meat, or nuts and seeds, nuitritional yeast, etc for protein.
I am currently supplementing with IsoFlex Whey Protein, CaseinFX Protein and Creatine.
I am not concerned about the IsoFlex or Casein, as neither are Soy. I try to stay as far away from Soy products as possible. In fact, I have even limited my dairy intake (not completely, but, just restricted it) as there are just way too many estrogen producing hormones in there. I need some testosterone.
I currently weight train 3-4 times per week. I do Cardio every day.
I am down 30lbs, but I need to gain some muscle. At 166lbs, 5ft 11", I need some muscle!
I'm not sure if maybe I've gained muscle but I don't realize it because I've lost 30lbs, or if maybe I am not eating enough to gain muscle (though, I don't think that is the case).
I definitely train with intensity and am consistently increasing weight and reps (staying under 9 reps per set, though).
My diet is mostly clean:
Salmon, Tuna, Chicken, Lean Beef, Cottage Cheese, Strawberries, Grapes, Banana's, Protein Shakes, Vitamin Shakes, Milk, Water.
Maybe I am just impatient.
Salmon is good, I'd stay the hell away from tuna, as it's a long lived, large fish that has lots of time to accumuate mercury, dioxins etc, otherwise, sounds like you're doing excellent.
One more thing. Plastizers; they are on most receipts these days , so if you buy groceries every day you should just decline accepting the receipt.
It is actually a health risk factor for the people who handle them every day.
It's something to consider because of how many ways we come in contact with them.