Can You Gain Muscle in a Calorie Deficit? | Educational Video | Biolayne

Calorie deficit impairs lean mass gain: pubmed.ncbi.nlm.nih.gov/34623...
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[@EngineeredBody]

Yes. Also, no.

[@rockyevans1584]

Maybe, too

[@DiskoKDiskoL]

​@@rockyevans1584it depends, is the real answer.

[@rockyevans1584]

@@DiskoKDiskoL it's a joke, you pleb

[@overtonesnteatime198]

😅

[@SeyidAr]

Pretty much the answer to everything ever lmao

[@lucasvarley9764]

Informative video indeed! I used this video and a custom meal plan from Next Level Diet to lose 10 pounds. I'm stoked!

[@r88a]

I tried gaining muscle in a calorie deficit last year and I got a dramatically toned body in about 3 months, eventhough it wasn't crazy gains my body still improved significantly. Now I'm returning after a 4 month break and trying it again.

[@adrees]

Hey, I just started doing this. I’m trying to be in a significant calorie deficit and the majority of my calories are coming from protein. May I ask how you did it and how you were able to keep it up for 3 months? And how was your energy levels weight lifting?

[@DanielGutierrez-xh1fl]

@@adreesdon’t go on a crazy deficit or you’ll lose muscle mass too try to be in like a 300 deficit from your maintenance calorie and eat plenty of protein per pound 1gram per pound max

[@etcetc3800]

how much protein were you eating daily?

[@aneetpatel8819]

Yes you absolutely can. The last time I ran tren 350mg/week I built muscle while losing lots of fat it really works

[@maenlest17]

It'd be the best supplement out there if it wasn't for creatine10g/d.

[@bawseeeee602]

Liver King, is that you ?

[@schwantz037]

Mike o Tren

[@DiskoKDiskoL]

How much tren is considered still natty

[@wigletron2846]

@@DiskoKDiskoL any PED less than 1 gram is natty

[@dylanconnors1180]

I can confirm it's absolutely possible! I've been in a caloric deficit for about 7 weeks, walking 10k steps everyday and doing Push/Pull/Legs split 6x week. The number on my scale isn't really changing (190lbs) but I'm much more lean and have put on a considerable amount of muscle mass already.

[@Jakobguldager70]

That's not really how you do science. But good on you!

[@tribunaldude]

Mostly improved myogenic tone from the constant training, more glycogen in muscles, some muscle gain from the sudden change in routine and possibly increase in weekly volume, some definite fat loss from the increased activity. It wont last.

[@alexnagel614]

If number on scale hasn’t changed that’s probably a recomp on weight maintenance

[@Bow-to-the-absurd]

Same here Lost 20 kg fat, gained 5 kg muscle in 2 years. 44 years old.

[@soonahero]

7 weeks is nothing for muscle building

[@AdamScottfit]

Great video as always, Layne! I think it really comes down to absolute goals as well. Most untrained males that have a significant amount of body fat don't want to maximize every lb of muscle growth, but they still want to build some muscle while losing fat. So maximizing a recomp with this population always makes sense to me from a logical standpoint. Then, when they've lost sufficient body fat, we can focus on bulking and cutting cycles independently.

[@mihaipap7375]

Thank you, I have been waiting for this video my whole life. I fall in the first 2 categories and I was very confused for years, the info out there is so contradictory

[@miguelcrupovich]

Thanks so much for all the great content you put constantly. True value in your content

[@UNGETABLE7]

For the algorithm and as always for the quality content. Much appreciated Layne!

[@Random_cleans]

I had the love handles and belly forming at the end of last year. I went on a calorie deficit but with gold standard whey protein daily and workouts every 2nd day. I now have a 6 pack and prominent, larger muscles. So yeah it's possible. For me it was stating away from junk food and making sure I never missed a workout nomatter how tired I was from work. In my opinion you're either happy with your body or not.

[@briangoodhealth]

Such a great and helpful and concise video.

[@bobbysutton8235]

Well explained as always! 💪👌👍

[@Meangenehimself]

Thank you for being a voice of reason in a giant sea of bro science.

[@DeidraAnnOfficial]

Love Layne! Wish i could be his best bud so we could talk about nutrition science all day long!

[@mellymel9233]

I like this video you said exactly what I was thinking. Thanks for the clarification

[@johnbrunsdon7938]

It’s worked for me - detrained and about two stone overweight. Lost all the excess weight in six months and added an inch to both my biceps and chest. Last few weeks I seemed to have hit the wall in terms of available gains from training at a calorie deficit and have started eating more, but - for a limited time at least - it worked for me.

[@Toys4YouJucariiPentruTine]

4 the algo 😂 you are awesome. Got me to rethink my life, actually you ve got petter attia to rethink some stuff so…you re awsome💪

[@colterknight3778]

Thanks! I've found intermittent fasting to work well concerning this issue. Not so much "bulk" building but lean sculpting. I also find sufficient energy in the gym compared to other dieting.

[@JaykleMusic]

nice info once again Layne 💪✊👏

[@SamStanley-581]

Just found this channel. Subbed and loved 👌

[@edkruzel]

I think the key takeaway is "significant". Thanks Layne.

[@limakayello9354]

Thank you for simplifying 😊

[@seanissomething]

Great video!

[@rickmancini772]

Thanks for another great video. It would be interesting to hear your thoughts on Perfect Amino. They claim to be more effective than whey protein, claiming that only a small percentage of the whey protein aminos uptake.

[@KenithCopeland]

Another very useful video

[@Capluffy1090]

Great video. Just what I needed to hear!

[@albertpaxton4855]

Greta video! Thank you

[@selfmadefps1640]

As a category 1 and 2 guy i can say it works 6 months in. Will start to bulk in june should be decent tune in ! 💪🏾

[@Mr.BasixCSCS]

I know the priority is usually fat loss in the context of physique/bodybuilding performance but I believe a video on fat loss as it relates to weight restricted sports would be a great topic of discussion!

[@the_rockdoc_]

That would be super cool! As a rock climber there's a constant struggle between trying to get stronger but also staying light. A discussion on strength training for those who aren't actually trying build mass per se but simply get stronger would be beneficial.

[@exhibitD79]

​@@the_rockdoc_ I feel like the most important stenghts there are developed during climbing type training excercises (outside of climbing) and correct body fueling for endurance.

[@kylesalanoa5928]

Commenting for my boy layne and the algorithm

[@rvinlangurayan9778]

On point!

[@rdance3]

February of 2021 I did a DEXA Scan at 56 years old. I've been a lifter since 1975. I was 166 lbs and tested out at 13.9% bodyfat. 5 months later, I got another scan. During the 5 months, I was in a 200 calorie per day deficit. At the time of the test, I lost 3 lbs. and weighed 163 lbs. The test results revealed that I had gained 6 lbs of lean mass and was 9.9% bodyfat.

[@zucc3866]

If you lost 3lbs, you definitelly were not in 200 calorie deficit per day:)

[@rdance3]

You are absolutely right. It was more like 70 calories. @@zucc3866

[@BeKind419]

@@zucc3866 9lbs fat loss. Gained 6lbs muscle = 3lbs weight loss. It’s not rocket science 💀 it’s easy math. (Approx. 30 days in a month x5 months= 150 days. 150 days x 200 cal. Deficit = -30,000cal deficit, now divide by 3,500cal (how many calories needed to lose 1lb of fat) = 8.57lbs lost. Round up to 9 for those months with 31 days. Easy Peasy. Now go kick rocks. Lol.

[@danieljamescoach]

Great vid thanks

[@joshcjones85]

Does this apply to strength too? Should I expect a loss of strength during a weight loss phase whilst keeping protein and calories equated and attempting to continue progressive overload?

[@TobyKBTY]

I did get lots of strength back (Even go a little stronger) while training on a deficit. BUT I should say this was after a state of being de-trained for like 6 months due to a surgery and getting COVID last year. At 14 pounds down over 5 months, I still managed to work my way up to my original working weights before getting wrist surgery and now look leaner with some muscles looking fuller. I got that semi-noob again gains hack after being detrained lmao

[@garyneedham3257]

Love the new setup with the lighting and position of the camera and editing and other things I don’t know about yet. But this looks great

[@crosen88]

Insightful as always. Thanks!

[@ZelRel]

Yes especially comin back from an injury... i can vouch

[@books991]

Great video 👍 with regards to overweight people being able to do both significantly at the same time, what sort of body fat percentage we talking? Even then would you say it’s much more efficient to do dedicated bulking and cutting phases instead of trying to do both at the same time?

[@ghadasmallworld]

Love this guy

[@kyletriesfitness500]

Hi Layne, I heard over our local news that a new China study linked energy drinks to male pattern balding. Would be keen to hear you dissect it and see if there is any validity to it.

[@JoaoCardoso86]

Topic for a video: how aggressive can my deficit caloric be on a cut before starting to lose muscle mass?

[@transformxruby]

that will depend on how lean you are as well as your training and protein intake too

[@bullinvginshop9011]

The more fat you have the safer your muscle is during a hard cut. Your fat stores are spread out around the body and can only give up a small amount of the stored energy at a time.

[@Hoaxed00]

Generally anything above a 10% deficit is considered counterproductive, people with high bfp can possible get away with more but it is not recommended

[@Shvabicu]

@@Hoaxed00 you should go higher on the deficit in a cut than the surplus on a bulk. Cutting fat is easier than gaining muscle and can and should be done quicker. Just aim for up to 1% total weight loss per week.

[@Hoaxed00]

@@Shvabicu Working under the assumption that we want to preserve as much muscle mass as possible 1% total weight loss per week can be a bit high. Deficits above 500 calories or 1lbs tissue loss per week start to introduce risks to muscle loss, especially if you are already on the leaner side. The 250 I mentioned earlier is perhaps a bit conservative, but losing as much as 1% total weight per week is generally reserved for people with higher bfp. If you're at 200 lbs and want to lose 1% a week you are looking at a deficit of roughly 1000 calories

[@BeanyBop]

It is deffinatley possible. I started fasting and weight lifting 7 days a week. Whilst also watching my calories. I became obsessive and at one point was only having about 1200 calories a day. Which I don't recommend ( I eat much more now ). I lost like 3 inches in waist size. And a stone and a half. My belly fat is going down. But the scale is not saying I am putting on weight . Despite the fact I look more lean now in my arms and shoulders. At a certain point you start ignoring the scale and start seeing how you look instead.

[@dmourati]

I did an accidental recomp. On a cut, strict calorie deficit (~500 cal/day), tracked macros, 10k steps, 3x strength training per week, fat loss and muscle gain verified by consecutive DEXA scans two months apart. I was surprised. I am obese but not new to lifting so your category 2.

[@epaminon6196]

One of the biggest mistakes I did when I decided to transform from a fat slob to a slim lifter was starting lifting AFTER I had gotten rid of most of my fat. I should have started lifting when I was still obese. Wasted a year of gains there.

[@epaminon6196]

@pkingslayer Excess bodyfat is like free extra weight in the gym. Spread out across most of the body. If you start lifting whilst being obese, well, a few dozen pounds overweight ideally, you can burn calories and stimulate muscle growth at the same time. You won't build muscles as quickly during a caloric deficit but your body will already adapt to the extra strain and challenge you put forth. There's also the advantage of muscle preservation. If you lose fat during a long-term diet but don't train your muscles enough at the same time, you will lose some of your lean mass as well. So if you only start hypertrophy training AFTER intensive fat loss, you'll first have to spend several months _re-gaining_ muscle mass that you had BEFORE you started losing all that excess bodyfat. In short: Start doing hypertrophy training at the beginning of your diet, whilst still being overweight. Important: Make sure to only use joint-friendly exercises and training equipment for the first year or so. That way, you'll be far less likely to overwhelm & (maybe) permanently damage joints during the timeframe when your sinews and muscles haven't had a chance yet to adapt to a high-stress regiment. I give thanks to Captain Hindsight.

[@YMESYDT]

SLIGHT caloric surplus is an important part of this conversation that we don't emphasize enough

[@soonahero]

It’s not. You can always cut later

[@Not-cu5ir]

Gracias holmes

[@michaelajoseph6856]

Very helpful! Thank you!

[@Marx1963]

How much of a deficit is the question ! You can find the Goldilocks area with a small deficit (100-200 calories under maintenance) as long as protein is requirements are met . Mixing few days maintenance will also help keep metabolism up. Add Walking as active rest . It will take a year or more but it can be done ✔️

[@soonahero]

It’s not. Once you get weight to below your total muscle mass, of course you lost muscle

[@josephroa4475]

Exactly what I am trying to do now. Just started my cut and after being at maintenance for so long it’s a little rough 😊

[@ceezer373]

Off-topic: Could you do a video addressing whether or not there are any health or performance benefits (arthritis/inflammation, cognitive function/focus, etc) to avoiding gluten for non-celiac folks?

[@mbra8228]

I was kokony for this!

[@ja4476]

Having more slow twitch fibers, does it make any difference ?!! since two months I work legs 3.5 times a week (quads then hams/glutes). I'm seeing a big diffrerence in growth. so about 8 times a month for both side.... and a lot of series, sets from 16 to 5...... my question is, if you've got more fast or slow twitch fibers, does it make any difference ?

[@johnbiggs3912]

great video

[@jacobopm]

Thank you

[@CNS1908]

I can also confirm this can be done, I am doing it right now.

[@AlexanderMoen]

I think I related too much to the "bulk then cut" repetitions and getting nowhere that you mentioned earlier. I can put on weight pretty easily and lose it easily too. But, when I bulk, I really don't like getting to the point of not being able to see my abs anymore ~15% body fat. I'm currently trying to cut while being in a deficit but still getting >1g protein per pound of body weight. I don't fit in any of those 3 categories for deficit gainers, so I'm hoping if I repeat this bulk then high protein cut that I can make better long term gains.

[@adrees]

What do you do for your other macros if everything is focused on protein? How many calories do you get?

[@AlexanderMoen]

@@adrees right now I'm doing ~2200 calories and ~210 grams of protein (at 6'5" 205lbs), with the other macros split between carbs and fat, not paying as much attention to those. I previously didn't do high protein deficits, so I'm hoping this time around I maintain muscle, but it's still too early to tell

[@nilsschear1095]

I was able to recomp at 45 as an experienced lifter in a deficit. I’d never really used creatine consistently so I started that every day while tracking a calorie deficit. The creatine helped me gain while I lost fat. It did plateau after about six months but it’s definitely possible. I pretty much stayed the same weight for that six months but got stronger and visibly more jacked.

[@heartscreature]

Thanks

[@liamdaviesinvests]

As an advanced lifter (14 years training) what about for example adding muscle to an untrained areas e.g neck, would you still be able to build muscle with that in a deficit if the area is untrained but not the individual?

[@Abu_Teazy]

Muscle building is based on signals, adequate protein intake and proper resistance training. Thats it

[@diolanda8570]

Been doing it for a year. It is slow, but very possible.

[@vinhsanity]

I can confirm it's possible, but it's tough. I've had many athletes do it but not at significant levels.

[@madhusudan]

I was both fat and a new lifter and successfully recomped over a few years. It took a while to develop the habits, so only in the past year have I been totally consistent both in diet and training. Now I'd say I'm high-beginner or low-intermediate lifter. 2 days home workout with KBs during the week, then a heavy day at the gym on Saturday. It's probably time to focus on distinct phases of gain/cut, but I have a beach vacation in 2 months. Would you suggest cutting for the next 8 weeks, sacrificing some of my possible gains for a little vanity, or just go on a slow bulk and wait until next year? I'd estimate my bodyfat at low-to-mid 20s%.

[@LafeJames]

Ab anxiety kept me in a deficit for way too long. Hit a hard wall after the newbie gains. Eating in a consistent surplus is the only way I'm able to build and progress. Cutting the fat off is easy, building the muscle is the hard part.

[@GayBearBro2]

I'm in a recomp right now; weight is staying the same while I'm reducing body fat and making strength gains. It's not intentional since I'm trying to cut to a lower weight for health, but I just accept it at this point.

[@sbsnate2312]

Intermittent fasting has been a great tool for my calorie deficit, you still feel satisfied and full during your eating window and have to sacrifice a little during the fasting window, but if has other added benefits so it's overall a good idea if calorie deficit is your goal.

[@GayBearBro2]

@Sbs Nate When I did IF, I'd overfeed outside my fasts, and it was a serious detriment to my ability to work that I'd be so tired on my fasting days. I've seen results with flexible dieting in that my body fat percentage has been steadily decreasing despite my weight staying stable.

[@jong3821]

I started my recomp around mid-september. I am still in a recomp, and my body is in metabolic adaptation. Now my maintenance is around 1,575 I am not quite at my goal weight, but I need to slowly get my maintenance up. Any ideas?

[@christinemakhlouf6929]

agreed!

[@oguzisk9204]

Can resistence training help with weight loss plateau?

[@michaelmazepa3802]

Of course you can. I personally have but also especially when you first start your using your own fat as fuel so there's no reason why it can't contribute to muscle building if your deficient isn't too large. Your not complelty losing body tissue just fat at first and that is your fuel for workouts and muscle building as opposed to outside food.

[@CarbageMan]

So you're saying when you go back and forth between gaining and cutting you're only changing energy consumption? PS: Not changing macros?

[@pr3ttyb0yfl4cko]

Hey bro, I hope you can reply. I'm skinny fat that's why I want to lose fat and build muscle at the same time. I am on a calorie deficit, I eat more protein, and I do strength training every MWF and 30 minutes (only) cardio every TTh. All I want is to lose my stubborn belly fat and my for my body to become toned and pretty muscular (I don't want to get big like a typical bodybuilder). Will my workout plan work?

[@Nobodyyoucarabout]

I tore my ACL a year and a half ago, Ive been training for a bodybuilding show thats in 11 weeks, i started 6 months ago. About 16 weeks out from the show i started my deficit. My surgical leg was about 10% smaller than my stronger leg. Ive spent the past month bringing up with weaker leg with unilateral movements, while keeping the stronger leg at maintenance volume. Its now the same size as the non surgical leg For what its worth

[@misbeck2042]

Of course its possible

[@Wanker527]

I do it all the time, but you have to keep cycling your activity and eating cycles. You will NOT gain more than small amounts of muscle this way, however, and you will plateau easily. It’s taken me ten years to kinda dial in, and I couldn’t write up how I do it even if I wanted to. It’s more intuitive at this point, and wouldn’t recommend it to most if they asked. I’d point them to a more traditional bulk/cut cycle.

[@etcetc3800]

most likely you can add good amount of muscle depending on your protein intake. even if your in calorie deficit

[@jillianellis5286]

As an overweight person in a calorie deficit who had just started lifting I once lost 3kg fat and gained almost 2kg lean muscle mass in one month.

[@xclusive2168]

So if I'm skinny fat I should not do a recomp and try get to 15% body fat then lean bulk?

[@zaddhabesha8664]

allways ur my no one thanks

[@bronxbomber3000]

I was at 242 Jan and now about 187 waist size from 40 to 36 but strength lifting dumbells mostly at home not going gym just yet.. and Carlioc deficit as well.. but really do not see the lean mass taking in.. I see the fat lost yes I would assume I was over 30 percent still going down though.

[@michaelpearce6284]

How does your workout protocol change when shifting from bulking to cutting.? I understand that calorie surplus/deficit is the primary driver but do you still lift as if you are trying to gain t in order to maintain muscle.

[@19guyswithcutboxers23]

Renaissance Periodization has detailed vids on how to train in a deficit or surplus, respectively. In short, deficit training is lower volume because your recovery ability (along with energy and strength) is significantly dimished.

[@nonfictionone]

If you’re cutting you might be doing higher reps with less weight and shorter rests between sets But really it’s all about the food.

[@Fan_Takes]

Yes its possible

[@koco1235]

I'm 5ft 10 weighing at 67KG (147lbs) BMI is normal range but I am skinny with only fat at my stomach. I want to put on more muscle to fill out my frame. Would it be advised to bulk or cut?

[@mikafoxx2717]

Definitely bulk..

[@DefendYourGains]

Im overweight 32% body fat, im in a calorie deficit (1700 a day) eating mostly only protein, i was kind of muscley/skinny before i stopped working out in covid (2 years of gym 5 days a week) and im on a first s4 sarm cycle 2 does at 25ml a day (total50mg) - 2 weeks in and haven't lost anything! Q_Q i meet 3 of the first categories and still not dropping. And im working out extra hard, 3rd week of Jeff Nippard workout program 5 day split too!!

[@bloodyshrapnel2119]

Cheat code: Be fat, be new / returning lifter/ be on gear = profit

[@JesusGarcia-Digem]

Gaining muscle on OMAD!

[@jong3821]

I've been strength training for almost 4 months. Never lifted weights before. Went from 260 to 173 since February. I'm at 18.5% body fat. I have no idea how long it's going to take to get to around 14% I've been told this time of year I should go into a calorie surplus. I'm lost. (49yrs old)

[@bigbobut0]

"It depends" is such a good answer to questions. And often, the most appropriate.

[@SeboHyatt]

You should watch PictureFit videos.

[@cj8718]

Is it really a good answer? Well, it depends...

[@soonahero]

It doesn’t. Everyone can recomp

[@Trucker-X]

Thanks. FTA

[@rhyonbaker2528]

Hey Dr. Layne, I had bariatric surgery about two years ago and I am struggling to add lean muscle mass because my stomach is only 6oz. and I'm having a very difficult time consuming enough calories to lose body fat and gain muscle mass. Do you have any suggestions? Thanks.

[@Livinginpeace1]

Just do the work and consume what you can

[@hightimes2117]

Blend your food

[@talks2squirrels953]

woot!! happy dance 💃 🤸‍♀️🏋‍♀️

[@SS-wi4tm]

Is this different for women?

[@simonlamey164]

Is it possible to maintain bf levels and gain muscle in your view (even if they gain is much slower)? Am thinking of gen pop people who want to grow muscle without bulking and cutting like a bodybuilder - and are happy to trade off maximizing muscle growth. Cheers for video :)

[@slydog7131]

I don't consider myself to be a body builder, but rather a fitness person. I've been lifting every third day for many years. I have never gone through a bulking or cutting phase, but I have consistently gained muscle and strength while losing excess fat. I've marveled at how my weight stayed the same but my waist size shrank and my chest expanded. I never went on any special diet plan for gaining or losing, I just ate to satisfy my hunger. My eating did increase because of the energy expended exercising, but I didn't force feed myself with the goal of bulking, nor did I cut meal sizes with the goal of losing weight.

[@simonlamey164]

@@slydog7131 love to read this, this is my goal/ aim too.

[@matth348]

Building muscle whilst eating lots of food is faster, but being on a cut is faster way to improve fat to muscle ratio.

[@warlocksden]

What if you stayed in a deficit wouldn't still build your tendons and make you thicker over time?

[@brianjackson5732]

I was able to do it because I was fat (230 pounds at 5'8) and became dedicated to working out and doing cardio while lifting weights. Like the video says, the first 40 pounds were easy to transform as a new lifter, but the last 10 pounds have been slow like watching paint dry.

[@tepos8024]

Yes. Source I did it. Got stronger and stretch marks while losing like 30 pounds and abs

[@eduardodepauli3382]

What happens if i stay in maintenance calories roughly all the time? instead of surplus, i can`t count macros, and it drains me mentally, when i counted macros and scaled food i almost went crazy and feel obssesed all the time, so, my question is, can i be in maintenance and/or some other day on surplus and still be in a "gaining phase" instead of "maingaining/recomping"

[@soonahero]

What happens? What do the numbers say after a year, that’s your new weight

[@heidijalali6102]

What about a maintenance phase?

[@marcpereira3765]

I think sir was important remark that for begginer is easy gain muscle and lose weight at same time... it's working for me.