weight lifting and weight loss

G

grey goose

0
My question; is it possible to be on a caloric deficient diet, whilst eating above RDI doses of protein and vitamins, and be able to increase muscle mass?

I am currently eating on average 500 cal less then my required caloric intake, but i have a very healthy diet which results in my having enough of everything (proteins, vitamins and the like) but whilst also being deficient in fat and calories.

If i do work out, is it possible that I can still increase muscle mass whilst on this diet? or does your muscles need calories as well as protein to grow?

I'm doing weight training now about 5 times a week so I’m interested in knowing if all my weight training is in vain if I’m also on a caloric deficient diet.

Thanks for any advice, or anyone that can point me in the right direction.
 
grey goose said:
My question; is it possible to be on a caloric deficient diet, whilst eating above RDI doses of protein and vitamins, and be able to increase muscle mass?

I am currently eating on average 500 cal less then my required caloric intake, but i have a very healthy diet which results in my having enough of everything (proteins, vitamins and the like) but whilst also being deficient in fat and calories.

If i do work out, is it possible that I can still increase muscle mass whilst on this diet? or does your muscles need calories as well as protein to grow?

I'm doing weight training now about 5 times a week so I’m interested in knowing if all my weight training is in vain if I’m also on a caloric deficient diet.

Thanks for any advice, or anyone that can point me in the right direction.
Click to expand...

You've touched on a classic dilemma a lot of gym rats and bodybuilders face. Another version of the question is to ask....... is it possible to do both??? For example, can you gain 6 lbs of muscle while at the exact same time losing 6 lbs. of fat ?

The dilemma is in the fact that losing fat ( or not gaining it ) and building muscle are goals that are in conflict with one another. If you want to gain muscle you need to eat more calories than you burn. Some researchers put the need at as much as 25 calories per pound of bodyweight if you want to GAIN muscle. I don't know if this is accurate or not, but the underlying message is - you need a calorie surplus beyond your normal needs in order to gain muscle. Trouble is, if you want to lose fat, you need to eat less calories than you burn ( or don't eat any more ). What happens is that by holding calories or cutting calories in an effort to lose fat or not gain fat you won't be taking in the extra number of number of calories your muscles need to grow bigger.

Ideally, if you knew how many calories a day you take in just to maintain your weight without exercise, then bumped your calories by just enough to fuel your workouts and muscle growth and recovery, you'd keep weight gains to muscle only. But it's anyones guess as to what what that exact bump in calories should be. Again, since people new to weight training can initially add about 3 pounds of muscle a month with weight training..the trick is to make sure any weight gains aren't primarily due to fat. But, do you measure your body fat every week to see if weight gains are fat or muscle ? No. Hardly practical. Perhaps it's best to just not to be too concerned about body fat and simply have 2 phases of training. A phase of training where you focus primarily on adding muscle mass - knowing you WILL add some fat along the way. Later, once you've added some mass, then you can focus the next phase on shedding body fat while minimizing muscle loss of the mass you've gained. Then do a mass phase again followed by another fat shedding phase....then repeat, then repeat etc. etc.
 
If i do work out, is it possible that I can still increase muscle mass whilst on this diet? or does your muscles need calories as well as protein to grow?

protein also contains caloreis 4 per gm,if you are on a defecit your body is utillising every nutrient it takes in so there is nothing left in exess to build with.
 
buzz said:
If i do work out, is it possible that I can still increase muscle mass whilst on this diet? or does your muscles need calories as well as protein to grow?

protein also contains caloreis 4 per gm,if you are on a defecit your body is utillising every nutrient it takes in so there is nothing left in exess to build with.
Click to expand...

Thats what i was going to say, if you take in protein at a calorie defecit that energy will already be utilised by the time you weight train.
 
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