Weight training + calorie deficit

[mynameiscalypso]

I'm probably just being incredibly stupid but I'm just trying to reconcile what happens if you're weight training and have a calorie deficit at the same time. I understand that you need to be in a calorie surplus to build muscle so what happens if you're not but you're still working out regularly with weights/strength based workouts? Do you not get stronger? Do your muscles take longer to recover? Not talking serious weight lifting really which I understand need proper nutrition.

I did it, but I started to lift heavy, doing proper weight training. It’s called body recomposition and it’s pretty standard.

I attended to my lean protein intake, cut pretty much ALL white carbs, really upped my vegetables and counted calories.

I lost around 13 kg while working up to 40kg back squats and 75kg deadlifts. Still at it, but lifting heavier. I’m in my early 60s. If you’re younger, it’ll be easier.

Every day, I am doing simple workout for keep my body fit and strong. I also following strict diet in my daily life. I never take junk food items and also avoid rich fat items in my diet. I also count calorie in my daily life.

You get stronger, but possibly more slowly than you might otherwise. Your body will prioritise the burning of fat and will keep as much lean muscle as possible. If you want to maximise recomposition by doing this then you are best off not having too large a calorie deficit. Roughly 300 cal per day deficit is thought to be the sweet spot for giving you a decent chance at some muscle building while losing weight. If you're not in a hurry to lose weight or gain muscle then it could work well for you. If you are in a hurry to do either thing then the more traditional cutting/bulking approaches tend to be quicker.

The other thing is to ensure that you keep exercising and pushing your muscles to failure, while maintaining a small calorie deficit. If you stay exercising, your body will keep developing the muscles you are using, and draw on fat stores for energy beyond the daily calories you ingest.

If you cut calories (or fast) and do nothing, you'll lose muscle tone.

I did this for a year. I lost 3.5 stone by eating 1200 kcals and 120g protein per day. I lost fat and I built muscle but didn’t bulk. I lift heavy, to failure and my thighs and arms are rock hard. I am 50.

Thanks all! Really inspiring stories and lots of food for thought (no pun intended). Definitely need to focus on protein.