What comes to your mind when we say calorie deficit? Most of you might think of ‘weight loss’. Isn’t it? And, usually, this is only what happens when you are on deficit.
Still, most people would want to build and maintain muscle size while in a deficit phase. It may sound contradictory, but it is possible if you follow the right strategies.
Increasing Muscle Mass While On Deficit
Increasing muscle mass while losing fat is generally referred to as body recomposition. This is how you can do that:
- Don’t Compromise on Protein Intake
Protein is the building block of your body. Even when you eat fewer calories, your body needs a high-protein diet. It helps you preserve your muscle mass and even boost lean muscle growth if you do strength training along with.
You can choose high-quality protein like MB protein or others to meet your protein intake goals.
You need to keep these things in mind:
- Spread protein intake evenly across meals.
- Focus on complete protein sources (eggs, lentils, soy, dairy).
- Consider convenient supplements if whole food isn’t enough.
Every day, you need to aim for 1.6-2.2 g of protein per kg of body weight.
- Focus on Strength Training
Calorie deficits make your body more likely to break down tissue for energy. Without strength training, you lose most muscle instead of fat. Heavy compound lifts like squats, bench presses, and deadlifts strongly push your body to make muscles.
For you, this can help:
- Stick to 3-5 strength training sessions per week.
- Use progressive overload (gradually increase weights/reps).
- Prioritize form over lifting heavy too soon.
- Plan Your Nutrition
Eating strategically around your workouts can help maximize results. Consuming protein and carbs before training fuels performance, while post-workout nutrition aids in muscle repair. A high-quality whey like Dymatize whey protein can be an efficient option to get fast-digesting protein after your session.
This is how smart timing can look like:
- Pre-workout: Protein and complex carbs for energy.
- Post-workout: Fast-digesting protein + quick carbs for recovery.
- Evening: Slow-digesting protein to prevent overnight breakdown.
- Manage Your Deficit Smartly
If your goal is to increase muscle mass, don’t go too aggressive with your calorie deficit. A small deficit (200-400 calories less than maintenance) allows you to lose fat while keeping energy levels high enough for intense workouts.
You can make a balance by:
- Track calories to avoid under-eating.
- Adjust deficit based on training intensity.
- Eat slightly more on training days and less on rest days.
- Consider Body Recomposition
Body recomposition works best for beginners, people returning after a break, or those with higher body fat percentages. For experienced lifters, it’s harder, but still achievable with patience and consistency.
- Sleep and Recovery are Non-Negotiable
Muscle growth happens the best when you rest. Prioritize at least 7-9 hours of sleep every night, as this is when muscle-repairing hormones like growth hormone peak.
Simple recovery hacks include:
- Stretch and foam roll after workouts.
- Stay hydrated to prevent muscle fatigue.
- Keep stress low as cortisol makes it harder to gain size.
Final Thoughts
Gaining muscles while losing fat through calorie deficit is a goal for many. This is body recomposition. With right plating, including macro and micronutrients with protein, sleeping timely, engaging in balanced workout sessions, you can do it.
If you choose to add supplements to your routine, ensure they are of the best quality with transparent labels.