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[quote=Anonymous][quote=Anonymous]Why do I have to eat excess calories to build muscle when I *have* the excess calories on my body?

Why does my body not take the calories it needs from my fat to repair muscle? BTW, I am eating plenty of protein for muscle gain.

If I lift in addition to rowing, should I row every day or alternate rowing and lifting?

[/quote]

The fat on your body is not "excess calories". It is your body and the calories you eat daily go toward maintaining your current weigh  made up of both the fat and muscle.  Even when in a calorie deficit, while it would be lovely to only burn the fat, the reality is that your body will burn fat and muscle to make up for the energy it needs. You can minimize the muscle loss by lifting and eat enough protein. But it will also be very difficult to gain physical muscle as you do not have excess calories to store. Keep in mind gaining muscle/muscle hypertrophy is not the same as gaining strength. You can get stronger without getting physically bigger.

If you are eating at maintenance calories while lifting heavy weight you will get some body recompositing over time, that is losing some fat while building muscle, but it will take significantly longer than bulking and cutting. [/quote]

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