You can, as long as you've got plenty of extra fat. I was just reading about it last week. The closer you are to goal, the more you need to eat in order to fuel muscle building. Not overeating, just closer to maintenance.
I think it's a myth too. I have been building a stronger, more muscular body over the last 10 months only netting 600-900 calories a day. I promise you I had no muscle hiding under the layers and layers of insulation on this body.
This is one of those things that I never worried too much about because the way I looked at it was.... I was overweight, which meant that I was "over fat"... and while yes my aim was to lose weight, it really was to lose "fat" and ultimately lower my BF %.... So by lowering my BF %.... and doing my best to preserve muscle and lean body mass.... the percentages changed favorably...
And I meant to add, the way my clothes fit now (vanity sizing aside), there is no way that I don't have more muscle than the last time I was at this weight. Seriously, I have no business wearing size 12 clothes at 193lbs. But I can!
I do think that exercise, even cardio, will build and retain muscle mass ....I know that my legs have gotten MUCH more toned, strong and less fat since I started running....I do very minimal weight machine work because it bores me to tears and I have a limited amount of gym time as is
I also think that I look like I weigh less than I do because of the exercising...ive had people tell me, including my own doctor, that I LOOK like I weigh between 130-160 rather than right about 180-184
I also think that I look like I weigh less than I do because of the exercising...ive had people tell me, including my own doctor, that I LOOK like I weigh between 130-160 rather than right about 180-184
That's awesome, Alaskan! I had 2 ladies who I see at my doctor's office tell me I didn't look like I weighed 200 when I was in my desperate onederland mode. I thought they were just being kind, maybe it's what they really thought!
And even now, with all the posts I read here and seeing pictures of people at different weights, I have no concept looking at people in real life and guessing how much they weigh.
That's awesome, Alaskan! I had 2 ladies who I see at my doctor's office tell me I didn't look like I weighed 200 when I was in my desperate onederland mode. I thought they were just being kind, maybe it's what they really thought!
And even now, with all the posts I read here and seeing pictures of people at different weights, I have no concept looking at people in real life and guessing how much they weigh.
find me on facebook if you want - Ruth Beattie - and you can see pics of what I look like....I enjoy staying in touch with 3fc folks through facebook also
Seriously, I have no business wearing size 12 clothes at 193lbs. But I can!
Oh! That is so freakin' awesome! That's what I want! I had a DEXA scan done nearly 10 weeks ago. It said my lean body mass was 152 lbs. I've been really pushing the weights since then, not cutting calories too much but have worked on macro nutrients (reducing carbs more). I swear, I gained four pounds, as of two weeks ago, but everyone was telling me I looked leaner. Finally, this last week, I worked more on cutting even more carbs and calories, and I've finally lost those four pounds, and then a bit more. I'm going for another DEXA in two weeks, hoping I will have at least maintained or increased LBM a little while shedding more fat.
I can't see how keeping this routine up would result in me turning into 300+ lbs. of LBM plus the 25% body fat I'm shooting for. I am a non-steroid-using woman, after all. I have to start losing fat at a quicker rate at some point, right? I'm tall, I'll be happy dropping to the 190s if my LBM remains nearly the same.
Muscle is constantly being broken down and built up, sort of like building construction (anyone remember Fraggle Rock and the little builder dudes.) If there aren't enough raw materials coming in from protein and amino acids), the body will use what it has - tearing down one structure and recycling the materials to build others. Sort of like using bricks from an old school to build a new house, except you don't get to choose what's torn down and what's built, so your body could tear down heart muscle in order to lay down calf muscle.
If you couldn't lay down muscle, while losing weight, muscle injuries would never heal, and you wouldn't be able to gain muscle strength or endurance. That I can walk further, longer, and faster without my calves cramping up tells me I have gained muscle in my legs (and I can feel that the muscle is larger and denser). Now did I lose the muscle somewhere else?
Possibly, but I don't think so because I've been careful regarding my protein - because protein intake is the not-so-secret weapon against muscle loss. That and moderate exercise. Too much exercise (hours and hours daily) or too little both can result in breaking down muscle faster than your body can rebuild it. But if your diet and activity levels are reasonable and moderate you shouldn't have anything to worry about.
find me on facebook if you want - Ruth Beattie - and you can see pics of what I look like....I enjoy staying in touch with 3fc folks through facebook also
I don't have Facebook but thank you! I live "off the grid". 3FC is as wild as I get online! Real wild, huh?
Quote:
Originally Posted by geoblewis
Oh! That is so freakin' awesome! That's what I want!
Seriously, geoblewis! It's surreal...I can remember weighing in the 180s, maybe 175 and still being in 14s but I never exercised like I do now. I started the C25K running training and I swear my body has tightened up and slimmed down since then (only been doing it 9 weeks and it was very basic running for about 5 of those weeks). I lost a lot of my belly finally and the only thing I can think of is the running. I bought a medium top today too. I tried on the medium and the large and the medium was better. I haven't owned a medium top since I can ever remember?
Can't build muscle mass while in calorie deficit?
I just knew that would come in useful some day!
3FC is as wild as I get online! 
Real wild, huh?
