Calorie surplus question..

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Phil_87

New member
Hey, im 22 and 6'4, and weigh 210 pounds. Just wanted to clear something up really..

About 2 months ago I started lifting weights a few times a week. Ive really noticed a difference in my arms, Im actually really suprised.

What Im wondering though is as I have definatly added muscle, does that mean I have a calorie surplus? Or are you able to add muscle without the surplus?

I havent kept track of my calorie intake, though Im going to start to from now on. But just from working it out in my head now, im sure I must eat on average around 2300 calories a day. Plus I ride my bike an average of 5 miles 3 times a week.
 
In general, yes, in order to build muscle you have to be in a calorie surplus. Some people who are very overweight and/or very out of shape can build muscle while in a deficit, but at your height and weight, I definitely don't think you fit the "very overweight" category. ;)
 
The first couple months of anyone new to resistance training will gain a lil musclemass even if they are in a deficit. I call this noob gains. It's pretty well documented that anyone new to resistance training will have cns and muscle gains regardless of diet. To give an example of this, when I got back serious into the gym this january I weighted 210lbs, had a chest of 41inches and arms of 14inches. 2 months later I weighted 200lbs, had a chest of 44inches and arms of 15inches. So I lost a healthy amount of fat, and added obvious size and muclemass. however, by 3 months, all strength and size gains stopped dead. i'm now eating a crapton of food trying to continue to add size.
 
Thanks - cleared things up for me. What Im now wondering though is, Ive read that the best way to lose weight in a healthy way is through healthy eating, lifting weights and cardio. But if you are in a calorie deficit to lose weight, then what benifit is there from lifting weights? I mean, if you can only really gain muscle by being in a surplus. Or is listing weights just a way of maintaining muscle while losing fat?
 
Or is listing weights just a way of maintaining muscle while losing fat?
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Bingo. :) When you go into a calorie deficit you're going to lose lean muscle as well as fat. It's simply unavoidable. But by lifting, you can minimize that as much as possible, which leaves you in a much better position when you're done losing than if you just dieted and did cardio.
 
and to add to the above, lifting weights will imo cause a MUCH greater calorie burn than cardio could ever have a hope of doing. I don't do a lick of cardio now, period. Yet my metabolism has come close to doubling just from my lifting vs when i wasn't. I have to eat over 3000 calories a day or i lose weight. So if your goal is to lose weight, pack plates on the barbell and start lifting. 20min of heavy squats will run you into the ground and make you sweat far better than cardio could ever have a hope of doing imo.
 
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