Perform with Dr. Andy Galpin cover image

Avoid Fitness Plateaus, Overtraining & Mis-Timed Performance Peaks

Perform with Dr. Andy Galpin

NOTE

Adding Muscle Mass in a Caloric Deficit

It is possible to add muscle mass while in a caloric deficit, particularly for individuals who are not resistance-trained, although this ability is typically short-lived. For those who are moderately trained, achieving muscle growth without an increase in caloric intake becomes significantly more difficult. In scenarios where protein intake is sufficient but muscle gains are minimal, increasing calorie consumption may be necessary. Highly trained individuals often cycle between phases of muscle gain and fat loss, accepting some fat gain during muscle-building phases, followed by fat reduction phases where some muscle loss might occur. This cyclical approach can ultimately result in a net increase in muscle and reduction in fat over time. Moreover, larger muscle cells may become less metabolically efficient, as nutrient transport becomes slower with increased cell size. This inefficiency reinforces the need for higher caloric intake to sustain muscle growth, with attention to protein quality and meal composition, especially for those who feel they have plateaued in their progress.

00:00
Transcript
Play full episode

Remember Everything You Learn from Podcasts

Save insights instantly, chat with episodes, and build lasting knowledge - all powered by AI.
App store bannerPlay store banner