From 2008 to 2012, I managed a 10-acre organic farm in Gainesville, Florida.
The plants on the edges of the field would never grow as big as the plants in the middle of the field. The reason was simple: these plants got less light, because there were trees that shaded them on the edges of the property.
In photosynthesis, plants use the energy of the sun to change water and carbon dioxide into a sugar called glucose. Glucose is used by plants for energy, and to make other substances like cellulose and starch to grow.
There is no way around it. Without sunlight (or some form of artificial lighting), a plant will never reach its full potential. No amount of fertilizer or water will get a plant to grow that is lacking in sunlight.
I learned this on the farm. The plants at the edges never grew big, no matter what.
The same is true for your body.
No, you cannot photosynthesize sunlight. Instead, humans need food for energy, and this food is what determines whether you grow, or not. Absent a caloric surplus and the proper training stimulus, you will not put on muscle.
Can you grow muscle on a caloric deficit?
The answer is: it depends.
Unless you are overweight, and/or untrained, for the most part, it’s going to be difficult to put on mass on a caloric deficit. The best you can hope to do as a trained athlete with a respectably low body fat percentage (i.e. not overweight), is preserve the lean mass you already have.
Now, remember, the plants that got some sunlight did grow, but they never reached their full potential. If you’re an athlete training for sports performance, you need nutrients like plants need sunlight. There’s no way around it.
If you want to perform your best, you need to eat. You need to eat as much as your body needs to break even, and sometimes, more. How much is that, exactly? Again, it depends, but I got a sure-fire trick below to get you started (how I did it without counting calories or macros).
Don’t let your fear of fatness keep you from growing.
I know it’s hard. Most athletes undereat because they fear “getting fat.” The images we see on social media — often faked, drugged, and unsustainable — reinforce unrealistic body-types for athletes and aspiring athletes alike.
I was (and sometimes am) no different. I spent a huge portion of my formative years undereating and overworking. And, I stayed skinny.
It wasn’t until I embraced food as a means to building strength that I started to put muscle on my bones. And, I remember it took A LOT of guts to do it. The truth is, I was scared of getting fat. Once I put that fear aside, I started making gains.
Even recently, I hired a coach to help me get over my fear of fatness. Even knowing what I know now, it’s still hard to let go of the abs for a bigger, stronger, fatter body. Behold the progress pics, below.
March 2020, Flexed photo, 190 pounds
October 2020, Flexed photo, 210 pounds
Here’s how I did it…
1) I hired a coach.
Support is everything. There were times when I was really down on myself. I didn’t see the muscle in the mirror. I saw the gut. I saw that I couldn’t see my abs anymore. My coach kept me on track, and made sure that I focused on eating whole foods and slept plenty to gain weight. When I came to him with my worries, he responded with compassion and sound advice.
2) I lifted weights 4-5 days a week.
You don’t get muscular doing cardio 5 days a week. Even if you want to lose weight, cardio is most likely not the best choice. You put on muscle by lifting weights a minimum of three days a week. Bodyweight workouts can provide all the resistance you need. More seasoned athletes will need to pick up the iron and lift.
3) I ate until I was stuffed 3-4 meals a day, for a year!
Lean protein, complex carbs galore, vegetables, fruits, and fat. Yes, I ate ice cream, cereal, and other delights, AFTER I ate the above. Ice cream and lifting weights don’t build muscle on their own. Eat the unprocessed whole foods, first. Then, when you are stuffed full of nature’s goodness, top it off with some nice chocolate ice cream. Alcohol need not apply, as it kills your ability to put on muscle. Drink milk, instead.
One of the best things you can do for your body is eat plenty of good food. Add a smart resistance training plan, plenty of sleep, and water to the mix, and you have a recipe for a toned, muscular body that burns fat like an oil lamp.
Now, when you feel stuffed, you no longer have to worry about how fat you’ll get. You’ll know that the nutritious food you’ve consumed will let your body know that it’s okay to grow. Fullness is a good thing, and your body (and mind) will thank you.
Get the help you need today, and start your fitness journey with no risk by getting in touch. We’ll give you 2 weeks of coaching for free just for trying us out, and we’ll show you how to make all of the above fit into your busy lifestyle, by helping you get there one small step at a time.