So I started keeping records of exactly what I was eating through fitday, and eating a lot healthier than I was previously. Im at about 2200 calories a day, about 47% protein, 31% carb, and 22% fat. When I started, I was at about 226 lbs. I hadn't been doing any heavy lifting at all, just some situps here and there and occasional pushups. I kept my cardio up through cycling. Weight came off at first, and I dropped down to about 222.5lbs. A few days after, I got a membership at a gym. I've been going about 3 times a week, and I have been about 5 times since I started. Thing is, my weight went up. I'm now at 227lbs, but according to the BIA bf% scale at the gym I've gone from 21.6% bodyfat to about 19.2%. I know BIA can be effected by a lot of things like hydration and that, and I'm not sure of the margin of error on that specific test. At the gym, I will do about an hour and a half of heavy lifting, working most of my muscle groups. I have noticed that I am definitely getting stronger in my chest and abs. So my question is, how much of this can I attribute to gaining muscle? I have read that putting on lean mass while in a deficit is very hard. Just looking for some opinions on this one.
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Muscle gain in a Calorie defecit?
- Thread starter jimmydean012
- Start date
Putting on muscle, even in the face of a caloric deficit, when you are just a novice in the gym is actually quite common. You'd be surprised.
That said, it's not something one should expect.
I wouldn't worry about such short term fluctuations in weight and BF% though man. Get a more long-term outlook going. Personally, I weigh and take measurements every 2 weeks.
Also, you lift for an hour and a half. That seems excessive, especially if you are going heavy. What exactly are you doing?
That said, it's not something one should expect.
I wouldn't worry about such short term fluctuations in weight and BF% though man. Get a more long-term outlook going. Personally, I weigh and take measurements every 2 weeks.
Also, you lift for an hour and a half. That seems excessive, especially if you are going heavy. What exactly are you doing?
It is an hour and a half but there are sporadic breaks between lifting here and there. My gym breakdown is sort of like this.
When I get there, I'll ride the bike or hit the elliptical for about 15 minutes to get my heart rate up. Then I'll do a set of preacher curls, flat bench with dumbells, lat pulldown, tricep pulldown, shrugs, leg press, whatever you call it where you lay on the thing stomach down and lift your back up with a 45lb weight, and a little ab isolation. I usually do 3 sets with a little mix up between flat bench/decline/incline, leg press/squats, and things like that.
When I get there, I'll ride the bike or hit the elliptical for about 15 minutes to get my heart rate up. Then I'll do a set of preacher curls, flat bench with dumbells, lat pulldown, tricep pulldown, shrugs, leg press, whatever you call it where you lay on the thing stomach down and lift your back up with a 45lb weight, and a little ab isolation. I usually do 3 sets with a little mix up between flat bench/decline/incline, leg press/squats, and things like that.
Agreed, Persons new to weight training can experience some growth in deficit diet: their recent history of weight training isnt on par with the body's past history of not weight training, and the body can tend to react rather strongly in this sort of off set environment--at first.
Another important concept to keep in mind is homeostasis. Homeostasis describes the tendency for your body to maintain a steady state. Generally, it likes things just the way they are. Your body does not want to gain or lose weight and there are certain biological mechanisms for maintaining this dynamic steady state.
At any given point, your body can be in two possible states: an anabolic state or a catabolic state.
When you gain weight, you can gain muscle and fat (anabolic pathways).
Anabolic: building more complex structures from simpler ones.
When you lose weight, you can lose muscle and fat (catabolic pathways). Catabolic: breaking down complex structures into simpler ones.
This coupling of fat and muscle tissue is inevitable and it is just how the body operates; accept it. This means that you can't build muscle and lose fat at the same time (perhaps with the exception of "newbie gains" made by first-time weightlifters or perhaps, its at most difficult for others whom manipulate the energy equation).
With simplicity in mind: Canabolic and Anabolic are opposites. As is for example: a deficit diet and a surplus diet. A deficit diet can be canabolic (and I put can in this sentence because of newbie gains) and a surplus diet is Anabolic. As you can see they are basically polar opposites and are on opposing sides of the energy balance.
This simple but very basic understanding can assist one in their goals. For example when weight loss plateaus develop, one can maninpulate calories to the surplus side (anabolic) for short determined term, and then flip it back to the deficit side (Catabolic, but maybe not the same amount of calories but still a deficit), and potentially and possibly break a plateau because the body can be very efficient in adjusting to its environment.
Additionally, you can use this basic understanding in trying to gain muscle and attempt to minimize fat gained. But for the most part, one has to be in anabolic environment to gain muscle once passed the new starting out gains, though one can flip it back and forth (like a zig-zag diet) with some success, but this can vary with each individual.
I hope this assists you.
Best wishes,
Chillen
Another important concept to keep in mind is homeostasis. Homeostasis describes the tendency for your body to maintain a steady state. Generally, it likes things just the way they are. Your body does not want to gain or lose weight and there are certain biological mechanisms for maintaining this dynamic steady state.
At any given point, your body can be in two possible states: an anabolic state or a catabolic state.
When you gain weight, you can gain muscle and fat (anabolic pathways).
Anabolic: building more complex structures from simpler ones.
When you lose weight, you can lose muscle and fat (catabolic pathways). Catabolic: breaking down complex structures into simpler ones.
This coupling of fat and muscle tissue is inevitable and it is just how the body operates; accept it. This means that you can't build muscle and lose fat at the same time (perhaps with the exception of "newbie gains" made by first-time weightlifters or perhaps, its at most difficult for others whom manipulate the energy equation).
With simplicity in mind: Canabolic and Anabolic are opposites. As is for example: a deficit diet and a surplus diet. A deficit diet can be canabolic (and I put can in this sentence because of newbie gains) and a surplus diet is Anabolic. As you can see they are basically polar opposites and are on opposing sides of the energy balance.
This simple but very basic understanding can assist one in their goals. For example when weight loss plateaus develop, one can maninpulate calories to the surplus side (anabolic) for short determined term, and then flip it back to the deficit side (Catabolic, but maybe not the same amount of calories but still a deficit), and potentially and possibly break a plateau because the body can be very efficient in adjusting to its environment.
Additionally, you can use this basic understanding in trying to gain muscle and attempt to minimize fat gained. But for the most part, one has to be in anabolic environment to gain muscle once passed the new starting out gains, though one can flip it back and forth (like a zig-zag diet) with some success, but this can vary with each individual.
I hope this assists you.
Best wishes,
Chillen
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It is an hour and a half but there are sporadic breaks between lifting here and there. My gym breakdown is sort of like this.
When I get there, I'll ride the bike or hit the elliptical for about 15 minutes to get my heart rate up. Then I'll do a set of preacher curls, flat bench with dumbells, lat pulldown, tricep pulldown, shrugs, leg press, whatever you call it where you lay on the thing stomach down and lift your back up with a 45lb weight, and a little ab isolation. I usually do 3 sets with a little mix up between flat bench/decline/incline, leg press/squats, and things like that.
I suggest you buy the book, Starting Strength by Mark Rippetoe.
It is an hour and a half but there are sporadic breaks between lifting here and there. My gym breakdown is sort of like this.
When I get there, I'll ride the bike or hit the elliptical for about 15 minutes to get my heart rate up. Then I'll do a set of preacher curls, flat bench with dumbells, lat pulldown, tricep pulldown, shrugs, leg press, whatever you call it where you lay on the thing stomach down and lift your back up with a 45lb weight, and a little ab isolation. I usually do 3 sets with a little mix up between flat bench/decline/incline, leg press/squats, and things like that.
What type of schedule do you keep for training during the week? Is your training "Progressive" in nature? What's your diet like? These three things are KEY items.
I suggest you buy the book, Starting Strength by Mark Rippetoe.
+1
Great book.
Training is about 3x per week, around 9am - 1030am. It is progressive in the fact that I will lift heavier weight on each visit. My diet consists of oats, milk/soymilk, strawberries, and 2 scoops whey for breakfast, baked chicken breast, tuna, fibrous carbs like spinach (lots of it), sweet potatoes, asparagus, green pepper, tomatoes, things like this. I usually eat about 5 meals a day.
Training is about 3x per week, around 9am - 1030am. It is progressive in the fact that I will lift heavier weight on each visit. My diet consists of oats, milk/soymilk, strawberries, and 2 scoops whey for breakfast, baked chicken breast, tuna, fibrous carbs like spinach (lots of it), sweet potatoes, asparagus, green pepper, tomatoes, things like this. I usually eat about 5 meals a day.
What are the calories like at the end of the 24 hour period? Do you know your fat, carb, and protein, intake specifically in grams? If you dont, how do you know for sure your getting enough of what you need to potentially optimize your goal situation?
+rep for OP asking question leading potentially down his goal path.
What are the calories like at the end of the 24 hour period? Do you know your fat, carb, and protein, intake specifically in grams? If you dont, how do you know for sure your getting enough of what you need to potentially optimize your goal situation?
+rep for OP asking question leading potentially down his goal path.
Here is what fitday is telling me (I track everything I eat, save for 2 cheat meals I have had).
Average calories each day - 2271
grams cals %total
Fat: 57 563 25%
Sat: 12 107 5%
Poly: 22 196 9%
Mono: 15 137 7%
Carbs: 205 755 33%
Fiber: 29 0 0%
Protein: 213 953 42%
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