Thread: Calorie deficiency v. Muscle Mass

Hey all, I'm confused on a very basic issue (compared to other discussions on this forum). Here are three ideas I'm trying to balance that I've learned here.

• The Golden Rule of fat loss is calorie expenditure > calorie intake. Do this with diet and exercise.
• Strength training requires extra protein. Unless you have chemical help or are part of a metabolically talented minority, you can't cut fat and build muscle at the same time. Don't bother trying.
• Someone on a weight-loss program of proper diet/nutrition and cardio could benefit from adding strength training to the routine.

So how do I take a program based on calorie deficiency (currently: trying to stick to healthy meals and daily running) and supplement it with strength training? Should I just follow a basic weight-training routine without the added protein calories? Or would it be more like building muscle for some months, then entering a cutting phase?

Thanks in advance.

Originally Posted by bushcraftbd

Hey all, I'm confused on a very basic issue (compared to other discussions on this forum). Here are three ideas I'm trying to balance that I've learned here.

• The Golden Rule of fat loss is calorie expenditure > calorie intake. Do this with diet and exercise.
• Strength training requires extra protein. Unless you have chemical help or are part of a metabolically talented minority, you can't cut fat and build muscle at the same time. Don't bother trying.
• Someone on a weight-loss program of proper diet/nutrition and cardio could benefit from adding strength training to the routine.

So how do I take a program based on calorie deficiency (currently: trying to stick to healthy meals and daily running) and supplement it with strength training? Should I just follow a basic weight-training routine without the added protein calories? Or would it be more like building muscle for some months, then entering a cutting phase?

Thanks in advance.

You shouldn't have "extra" protein calories. You should allot enough of your daily caloric intake for protein.

If all you do is run and eat less you8 will simply be a smaller version of what you are now. If you want to change your body composition and add shape you will have to strength train.

I don't get the rest of your question. I can tell you that the most effective approach is to follow a calorically appropriate diet (which includes enough protein), strength train, include cardiovascular activity and (tons of people don't do this) add a flexibility component to your regimen.

You should do them all at once and start slow and easy and gradually build.