Calorie deficiency v. Muscle Mass

[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.

 

[Irons77]

You can build strength on a cut but not mass. If you are cutting eat less and lift heavy. Try a 5x5 programme with the big compound movements

 

[Built]

Keep protein high and don't cut fat too low. Don't run too great a caloric deficit, keep your lifting short and heavy, focus on compounds, ditch accessory/concentration work as your cut deepens. Don't try to cardio off the weight. Intense interval cardio a few times a week, followed by some steady state stuff will serve you well. Unless you're really huge and or really fat, if you drop more than about a pound a week you're probably going to sacrifice more muscle than you would like.

 

[VanessaNicole]

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.