Tag: Newbie gains

Research consistently shows that, for certain individuals, it is indeed possible to gain muscle during a deficit. This process, known as body recomposition, challenges the traditional belief that you must either bulk to build muscle or cut to lose fat, but it requires a precise and strategic approach.

According to a 2015 study, consuming a high-protein diet in conjunction with a heavy resistance-training program can lead to favorable body composition changes, including decreased fat mass. This groundbreaking research supports the possibility of simultaneous fat loss and muscle gain, known as body recomposition, moving beyond the traditional bulk and cut model. But does achieving this require eating exactly at maintenance calories?

According to a 2016 study in the American Journal of Clinical Nutrition, it's possible to gain muscle without eating extra calories, provided you combine intense training with a high-protein diet. This process, known as body recomposition, is challenging but achievable for many individuals seeking to build lean mass while simultaneously losing fat.

While the traditional wisdom suggests a calorie surplus is necessary for muscle growth, recent science indicates that building muscle in a calorie deficit—a process known as body recomposition—is indeed possible for many individuals, particularly those new to resistance training.

According to scientific research, it is possible for some individuals to simultaneously lose fat and gain muscle, a process known as body recomposition. This challenges the traditional belief that you must be in a calorie surplus to build muscle and a deficit to lose fat.

According to a 2016 study, consuming a high-protein diet while in a calorie deficit can help preserve lean muscle mass, showing that it is indeed possible to influence your body's composition without a caloric surplus. This process, known as body recomposition, is challenging but achievable for many individuals.

Many people mistakenly believe that eating very little while exercising intensely is the fastest route to fitness. However, the real outcome of a sustained caloric deficit while lifting depends on multiple factors. This guide explores **what happens if I eat less and lift more**, the science behind body recomposition, and strategies for success.