If you want to build muscle on a calorie deficit (which btw, you can do... I did). You're going to have to aim to lose weight slowly with a deficit of no more than -10% to -20% TDEE with a few days a week at maintenance or close to it. You'll have to get enough protein for muscle repair. General rule of thumb is 1g per pound of body weight. Don't neglect your complex carbs. Every meal should include a protein and a complex carb. Low fat isn't necessary. Just ensure you're getting enough protein and complex carbs. Choose healthy fats, of course.
Learn how to strength train properly. Lift heavy and move up in weight once you can lift more than 8-12 reps in good form. Push yourself each set to the point you cannot possibly perfrom another rep in good form (but don't injure yourself). Learn proper form. My program has been doing a JM video and then a split group strength training program after, about 4-5 exercises. Put more emphasis on your ST than your cardio. I do circuit training on my ST days and metabolic resistance training alternate days.
Don't be afraid to eat, especially if you do a lot of cardio on top. I'm 5'2 108 lbs and eat at least 1500 cals a day while losing weight with a couple days at maintenance or above. I create an approximate 1/2 lb fat loss per week.
Edited by: JENNILACEY at: 5/15/2013 (08:07)
Take your focus off the Marshmallow. www.leangains.com/2010/01/marshmallo
"Toning" is marketing muscles to women who are afraid if they pick up a barbell, they'll leave the gym looking like She-Hulk. If you don't want to get bulky, lift heavy!
I can bench Nicole Richie, eat more than she does in a day before noon, I have a good 20 lbs on her but could still wear her pants.
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