After getting into weight training, something is confusing me. They say that you cannot gain muscles by weight training if you are in a caloric deficit. But if someone is actively working on their muscles through weight training, why is this?
Would this rule carry over to someone who had a high % of body fat or does this only apply to people with low body fat %? If someone had a high body fat %, will they still not gain any muscles if they are weight training but in a calorie deficit?
I genuinely don’t understand! TIA!
In: Biology
So. You definitely can. But…
1. It’s not easy unless you’re overweight and somewhat out of shape. And if you’re overweight you might not notice it and instead attribute it to losing weight. But if you’re doing upper body workouts at a calorie deficit you are going to notice that your maximum lifts go up even as your weight goes down.
2. You’re still going to have to hit your protein targets (1 gram of protein per kilo of body weight per day minimum). Which is really hard at a calorie deficit! Unless you’re on high protein supplements (like whey powder or something) it’s going to be chicken and legumes all day every day.
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