The Effects of Under-eating & Muscle Growth

In this QUAH Sal, Adam, & Justin answer the question “In terms of building muscle, it is possible to slightly hit or exceed your protein goal of 1 gram per pound of body weight, but still have lackluster results because your calories or too low?”

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“The Effects of Under-eating & Muscle Growth“
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[Mandolindo]

I learned this the hard way. Spun my wheels for a year trying to "maingain" while keeping my protein high. Doesn't work, you have to EAT.

[josephsanchez]

I was just broke, but still went to the gym and ate less but now I got a cool job that pays a little more. But at that moment in my gym life, I had many times stuck on same weight lifted and barely growing

[Jonathan-rbge]

What an amazing analogy, the workers and building house...

[JeffreyFate]

I've built muscle and strength with 90% bodyweight program, walking, limited eating window, and definitely a calorie deficit.
It can be done without a calorie surplus.

[ericrusso]

This is the info I've been looking for. I fit into the body type he's talking about. I've been trying to decide if I should bulk. (I really hate eating that much food!). But I feel like I definitely need to. I'm just not getting bigger fast enough. I work too hard at my workouts to leave those gains on the table . A bulk it is. At least for a few months to see how much of a difference it makes.

[VultrmTV]

If you have high body fat, you don't have to worry about calorie surplus when you're going 1 gram of protien per pound of weight. The extra calories needed to build muscle essentially comes right out of the stored fat you already have.

[samkelton]

Maybe for people who are already in great shape and have been lifting awhile but for someone who has plenty of fat can build muscle with lower calories.

[HISHAM]

That’s the thing about putting on mass, a lot of individuals tend to overestimate their calorie intake.

There was a time where I felt like I couldn’t pack on the weight, even though I “felt” like I was eating a lot. Once I actually got down and calculated throughout the course of the week I noticed I was hovering between the 2000-2500 calorie range. I was essentially doing the bare minimum.

Count your calories folk, you can’t keep a log mentally.

[krispai]

My growth hit me hard with a huge decrease in strength and increase in fatigue. As a marine corps reservist it is very hard to maintain a ready to fight cardiovascular endurance, while trying to do a bodybuilding training program 5-6x a week, working 2 jobs on my civilian side, having a girlfriend and trying to create a brand. I put this work on myself and at the end of the day and morning I have no problem doing it most of the time but I barely eat with no time on my hands. I don’t feel how I used to in the gym and probably eat 1 full meal a day with 1 protein shake a week.

[YeahMcMad]

I'd say it is possible to gain muscle and be in a caloric deficit to an extent.

Your metabolism will adapt and you will get those "newbie gains" and even look pretty damn good BUT if you're looking to keep improving your strength and gain solid muscle throughout your journey you will definitely need to adjust your caloric and macro intake accordingly.

[sportsfanjw]

Thank you man. I kinda figured but was wondering. I don't need to gain much but I need to gain. Calories 💪 got it

[mtwata]

I thought I clicked on the wrong video when Carl Newport started reading the question lol

[tastydingleberry]

#1 - Trenbologna Sammiches
# 2 - See #1

[dalexander]

What confuses me is I'm getting stronger, adding reps or weight every damn worKout (Starting strength template) but not gaining size or weight.

[smjastrzebski]

If you have extra calories to spare (ie you're a little fat) wont your body use that fat as the extra calories it needs to compensate for a caloric deficit so you can still build muscle?

[FishGuyJer]

I don’t know when it started, or why it started, but I’m just not hungry ever and rarely get my calorie intake that I need. The last yearish I’ve developed this eating disorder and I fucking hate it.

[jonathanvazquez]

I've always thought that too. It definitely must cost some good amount of calories for the muscle building process or something

[wongrs]

When i was done this video, i went straight downstairs to eat a chocolate chip cookie no joke

[pbmustard]

This might be my problem, I struggle to eat over 1700 calories a day, but I hit all my protein, according to the maps macro calculator I need at least 2100 to maintain weight.

[savingpeace]

Oh didn’t realise this I like the house building analogy I didn’t put my calories up at all just swapped out some food I was eating for protein powder but calories ended up the same. This seems so simple now that I hear it like this of course I need extra calories to build muscle especially as a lean person to begin with if my current diet doesn’t cause me to gain weight then I don’t know why I thought it would allow me to gain muscle