Building Muscle/Toning in Deficit

[Jagbag]

Hope you boys don’t mind me asking here……I’ve just lost a good amount of weight taking Retatrutide. Currently 47F 5,5” 135lbs and in caloric deficit. Can I still tone up and build some muscle even when in a deficit? I like eating light (probably around 1200 cal) and I feel great but I’m looking kind of flat. I’d like to tone up a bit, especially in the glutes/hamstring/flanks area. I’ve maintained decent muscle in my arms/chest. I just don’t want to start eating a lot more. I’m happy being thin. Any thoughts would be greatly appreciated !

 

[Kubes]

Can you list out exactly what you are eating each day? Or what you are yesterday? Welcome to the forum!

 

[Tyler Durden]

Can you list out exactly what you are eating each day? Or what you are yesterday? Welcome to the forum!

What Kubes said along with what truly are your goals in how you want to perform and look through the rest of your life. To me it sounds like you may prefer the look of a toned track athlete, as opposed to looking like someone with toned muscle mass. Toned muscle mass, you're going to have to eat for this look. The somewhat naturally deflated, but toned track athlete look is easily attainable by your current lifestyle and diet.
Kubes might have some input, but you might be able to eat and train smarter instead of more food, ie: more calories in your daily diet. What kinds of proteins are you allowed to eat? Any dietary restrictions? Keep in mind, down the road, after you've made some dietary adjustments, you may find yourself consuming more calories, but not what you may think and not more than you need to tone up and shape your muscles. Your progress will be a gradual increase so that you will be assured you don't start putting on any excessive weight.

 

[Jagbag]

Can you list out exactly what you are eating each day? Or what you are yesterday? Welcome to the forum!

Thank you!! Yesterday I ate a little more. I’m trying to put on some muscle and get out of the starvation mode. I’ve been on sema then moved to a Tirz/Reta stack. I lost a lot of weight (50lbs) so it’s a delicate dance to get out of that mindset without having a panic attack seeing a couple pounds come back on the scale. Any advice would be appreciated.

 

[Jagbag]

Thank you!! Yesterday I ate a little more. I’m trying to put on some muscle and get out of the starvation mode. I’ve been on sema then moved to a Tirz/Reta stack. I lost a lot of weight (50lbs) so it’s a delicate dance to get out of that mindset without having a panic attack seeing a couple pounds come back on the scale. Any advice would be appreciated.

I should add this one too

What Kubes said along with what truly are your goals in how you want to perform and look through the rest of your life. To me it sounds like you may prefer the look of a toned track athlete, as opposed to looking like someone with toned muscle mass. Toned muscle mass, you're going to have to eat for this look. The somewhat naturally deflated, but toned track athlete look is easily attainable by your current lifestyle and diet.
Kubes might have some input, but you might be able to eat and train smarter instead of more food, ie: more calories in your daily diet. What kinds of proteins are you allowed to eat? Any dietary restrictions? Keep in mind, down the road, after you've made some dietary adjustments, you may find yourself consuming more calories, but not what you may think and not more than you need to tone up and shape your muscles. Your progress will be a gradual increase so that you will be assured you don't start putting on any excessive weight.

 

[Jagbag]

What Kubes said along with what truly are your goals in how you want to perform and look through the rest of your life. To me it sounds like you may prefer the look of a toned track athlete, as opposed to looking like someone with toned muscle mass. Toned muscle mass, you're going to have to eat for this look. The somewhat naturally deflated, but toned track athlete look is easily attainable by your current lifestyle and diet.
Kubes might have some input, but you might be able to eat and train smarter instead of more food, ie: more calories in your daily diet. What kinds of proteins are you allowed to eat? Any dietary restrictions? Keep in mind, down the road, after you've made some dietary adjustments, you may find yourself consuming more calories, but not what you may think and not more than you need to tone up and shape your muscles. Your progress will be a gradual increase so that you will be assured you don't start putting on any excessive weight.

Tyler,

Thanks so much for your response. I’ve lost 50lbs on GLP-1’s. I was fit my whole life and things went off the rails at 45. I posted my food to Kubes. Thank you both for the help. As I mentioned to him, it’s a mindset shift now, going from caloric deficit, hitting goal and now trying not to panic while putting on lean muscle. I think you are right. Maybe goal for now should be lean athletic (think Brooke Burke thin Pilates look) Getting back to a protein focus and consistent training (GLP’s make you very tired). Once I get there I can decide if I want to try for a more muscular build. Thank you!!

 

[Drax]

Hi Jagbag! I’ll tell you that you are actually eating plenty, except for protein. You should be shooting for 135-150g protein/day. Do what you are doing, I’d personally drop out that Justin’s Peanut butter, it’s just a high fat and high calorie POISON food with little to no health benefits, and add in a Fairlife 42g chocolate flavored milk shake. It tastes like heaven and adds a great boost to your protein intake to get you to a better goal for your body weight. If you don’t like that Fairlife option, any good quality whey protein isolate or milk protein isolate powder supplement will do (2 scoops)…

What is your training routine and cardio routine?

 

[Drax]

Ps, you can be “thin” and not eating that much, and be a female, and STILL put muscle on. It is your diet and training that will dictate how much or how little.

 

[Jagbag]

Hi Jagbag! I’ll tell you that you are actually eating plenty, except for protein. You should be shooting for 135-150g protein/day. Do what you are doing, I’d personally drop out that Justin’s Peanut butter, it’s just a high fat and high calorie POISON food with little to no health benefits, and add in a Fairlife 42g chocolate flavored milk shake. It tastes like heaven and adds a great boost to your protein intake to get you to a better goal for your body weight. If you don’t like that Fairlife option, any good quality whey protein isolate or milk protein isolate powder supplement will do (2 scoops)…

What is your training routine and cardio routine?

Thank you! Yes I like the Fairlife shakes especially because they are a fast grab during the day. I try not to drink them everyday bc they are a little high in sugar but I also think it’s ok for me to have now. My A1C is in a very good range now. Also, can you recommend something else other than Justin’s? Is there a natural almond butter or other nut butter you like? I do enjoy that with apples slices or other fruits for snack. If not, that’s ok I can make that simple adjustment. Maybe apples with plain Greek yogurt instead.

 

[Drax]

Thank you! Yes I like the Fairlife shakes especially because they are a fast grab during the day. I try not to drink them everyday bc they are a little high in sugar but I also think it’s ok for me to have now. My A1C is in a very good range now. Also, can you recommend something else other than Justin’s? Is there a natural almond butter or other nut butter you like? I do enjoy that with apples slices or other fruits for snack. If not, that’s ok I can make that simple adjustment. Maybe apples with plain Greek yogurt instead.

Hi! Sorry for the misunderstanding, it’s not just Justin’s, it’s peanut butter and nut butters altogether. They are unnecessary and toxic silly fats to use. Not just that, but they are so calorie dense, they are almost always over-eaten per serving, everytime. I wouldn’t worry about the Fairlife rtd’s when it comes to sugar, they are insignificant amounts really as long as you are training and doing your all your necessary cardio.

Greek yogurt is good, but make sure there is a fat content. Plain, 5% fat or full fat Greek yogurt. Not the non-fat version. Those fats are necessary to help with digestion of the other macronutrients that are in that Greek yogurt.

 

[Jagbag]

Hi! Sorry for the misunderstanding, it’s not just Justin’s, it’s peanut butter and nut butters altogether. They are unnecessary and toxic silly fats to use. Not just that, but they are so calorie dense, they are almost always over-eaten per serving, everytime. I wouldn’t worry about the Fairlife rtd’s when it comes to sugar, they are insignificant amounts really as long as you are training and doing your all your necessary cardio.

Greek yogurt is good, but make sure there is a fat content. Plain, 5% fat or full fat Greek yogurt. Not the non-fat version. Those fats are necessary to help with digestion of the other macronutrients that are in that Greek yogurt.

Love it! You guys are great. Thank you for helping me