How to gain muscle in a calorie deficit...

We have talked in the past about the 4 different phases of macronutrient eating you should cycle through in a year. 1) Deficit 2) Maintenance 3) Surplus 4) Reverse Diet. Being in any 1 phase for an extended period of time can cause progress to stall. We want to keep our metabolism happy but also find way to challenge it throughout the year.
Typically - when you are looking to build muscle mass, or “bulk” as some call it, you want to be in a calorie surplus - meaning you’re eating over and above your caloric/macronutrient maintenance numbers. This does NOT mean go eat several tubs of ice cream a day. (wouldn’t THAT be nice?!) This is something that’s done more strategically.
You’d likely want to focus more on increasing your protein intake and then balancing out the carbs and fats while still making healthier, whole, nutrient dense food choices.
Now, in a “recomposition” we are looking to simultaneously lose fat mass while BUILDING muscle mass which means we are in a calorie deficit, yet attempting to build muscle. This is difficult. It is not impossible.
The reason this CAN work - fat mass and muscle mass are regulated in a somewhat independent matter. Muscle gain happens when we have the right balance of: regular resistance training, protein intake, and adequate energy to fuel our workouts (perfect balance of carb and fat intake, meal timing, sleep, water intake, etc.). Opposite to that, the amount of fat that we store is directly related to the amount of daily energy that is “left over” after all energy expenditure has been accounted for. In simpler terms - One can lift weights, eat enough protein, and get enough energy to build muscle while also losing fat by limiting calorie intake.
What’s an adequate amount of protein?
In the nutrition world, it’s suggested that we intake about .7-1g of protein per lb of body weight. Ex - you weigh 150, you eat 150 grams of protein a day. Protein can be the HARDEST macro nutrient to get in. I find that 99.9% of my clients that come to me are severely under eating in protein. Finding easy to access HIGH protein snacks that you can always have on hand is key.
How often do I workout?
I coach clients to at LEAST shoot for 3-4 days a week of solid resistance training. Remember - if it’s been awhile since you’ve worked out, start out slower. ALWAYS give yourself adequate rest days, do not put your body in a constant state of stress. Most importantly - if you are in a calorie deficit you WILL fatigue a lot faster. Meal timing will be everything. Put a bulk of your carbs with your pre workout meal to give you that much needed energy boost for a good lift. Pack in a TON of protein after your workout to repair and replenish those muscles.
QUALITY SLEEP IS EVERYTHING
No matter WHAT cycle you are in (deficit, maintenance, surplus, or reverse diet) - getting quality sleep can make ALL the difference in your success.
Things to also make sure you’re getting in:

• vitamins
  
• minerals
  
• water
  

If you want someone that has gone through ALL of these phases and knows exactly how to coach you through them, shoot me an email at [email protected] and let’s talk about how we can get you moving towards those goals once and for all.