hi guys, i’ve seen this across the boards many times, that you can’t build muscle while on a caloric deficit. however, it doesn’t really make sense to me.
i envision it this way…
an overweight guy tries to lose weight by hitting the gym, cardio and being on a caloric deficit. if he couldn’t build muscle while on a caloric deficit, then by the end of the ‘cut’, he wouldnt have gained any muscle even though he’s been hitting the gym?
could someone clear this up for me? whether it’s a misunderstanding on my part, or it being more complicated than this. thanks![/quote]
It definitely makes a difference if you are fat to begin with. Fat cells that are already large are less apt to absorb nutrients which means that more nutrients will be allocated to the muscles. An overfat beginner can gain muscle without getting fatter or even while losing fat. However, he probably wouldn’t be losing much weight.
I started working out 5 months ago and was fairly fat. I was 210lbs, 5’10", with a 40 inch waist. I now am 225lbs with a 39 inch waist. I still have a ways to go both in strength and in fat loss. However, I believe, and some rough body fat estimates show, that I lost some fat while putting on quite a bit of muscle. That said, I don’t want to get much heavier and have been adjusting my diet to try and just maintain weight while getting stronger.
That said, I suppose you couldn’t say that I have been operating at a caloric deficit since my total bodyweight has gone up. My point is I don’t think it is a requirement that a beginner gain fat if he wants to gain muscle, especially if he is fat to begin with.