Building Muscle in a Calorie Deficit?!
Channel: Physique Development
Date: 2024-04-05

Is it possible?

Yes

Is it the most optimal environment to grow muscle?

It is not

Like many things, when our focus is split between 2 goals, we are likely to see progress. But, it is probably not the best progress, had we just focused on 1 of those goals during the same timeframe.

But, if you’re okay with a longer timeline & desire to accomplish fat loss while adding some muscle tissue, here are some key considerations…

- Follow a training protocol that you can progressively overload w/ a minimum of 3 training sessions per week.
- Track progress in the gym & be very mindful of recovery & avoid prolonged bouts of soreness or ‘under recovery’
- High protein consumption will be HUGE. 2.6-3.5 g/kg of fat free mass is recommended.
- Prioritize quality & quantity of sleep
- Utilize as minimal of a calorie deficit as possible to see progress, the literature shows exceeding 500 calorie deficit per day significantly decreases chances of adding muscle.
- For the ladies, retaining a healthy menstrual cycle will be important.

When it boils down to it, I would encourage you to pick one goal & be invested there for a specific amount of time then transitioning to another for a couple reasons.

1. As stated, you will see improved progress by having one specific goal.
2. Mentally this can be a roller coaster, as it can be a slower process. There can be periods where you feel stagnant & pushing through that can be challenging.

If you made it this far & have any questions, drop em below! Lets chat :)

For those who want to dig into the literature I am referencing, here ya go!

DOI: 10.1519/SSC.0000000000000584
PMID: 34623696

For more videos, articles, and information, head to https://physiquedevelopment.com.

Check out the PD Nutrition Calculator - https://physiquedevelopment.com/calculator/

For more information about our 1-to-1 Online Coaching, visit: https://physiquedevelopment.typeform.com/to/POj7fnC3

Interested in competition prep? Visit: https://physiquedevelopment.typeform.com/to/Ii2UNA

Interested in the Physique Development Training Club App?
https://physiquedevelopment.app