or how to cut in general and any tips for first time cutting?
eat less fat and carbs
1. Reduce lifting volume, i.e if you used to do 8-12 sets of 8-12 reps per muscle per week, reduce that to 6-8 sets of 6-10 reps per muscle per week.2. Add cardio, but no more than 20 mins after lifting. 3. Reduce calories to 300-500 under TDEE, and be patient for fat loss results to come through.4. Accept that some muscle loss is inevitable while cutting, especially if natural. Glycogen and water retention loss will give the appearance of rapid-onset muscle loss during the first week of cutting, but you will fill up quickly again with a carb reload. Good luck!
>>77145895thank you but why do i need to reduce volume? is it cuz i cant produce gains while cutting and i should maintain my muscle only?
in only 1 week of cutting I am getting so much weaker. For example what I used to do 3 sets of 6 with I can only do 3 sets of 5 with now. Stay the course or start eating more?
>>77145875Just eat less, bro
don't be a pussy and cut already. if you think you're losing muscle, you're not, you never had that muscle to begin with, it was water all along. this is your first cut, which means you finished your first bulk. you need more bulks to get anywhere. don't let fatties and roidtrannies demoralize you
>>77146985i appreciate you broski ty
>>77145875Basic shit really bruh>Control carbs! Your diet should mostly be the same foods bulking Vs cutting, carbs being the variable you control when increasing or decreasing calories. When cutting you should still be eating a lot of fat and protein>Train very intense! I've seen bs online about how there's no point in lifting on a cut because you won't make gains, or to deliberately take it easy to avoid injury etc. when actually you should be training hard as ever to ensure your body keeps all the muscle>Don't cut too fast or starve yourself, you won't be able to train right and you'll lose muscle doing that. This and the point above are exactly why you get some people still novice level when they've been lifting for 4 years, constantly gaining and losing the same 15lbs>Do cardio but not too much, 2 hours a week is fine>And like the other anon said, accept that some strength loss is inevitable as a natural. Do not panic and end the cut just because you can't do your personal best bench anymore, just know you'll easily get it all back later
>>77145895>>77145897NTA, Iirc Lyle McDonald says that you should reduce volume or you will burn out and crash the longer your cut goes on. He also said you can reduce your volume by up to 2/3 and not lose muscle provided you lift with the usual weight and intensity that built the muscle in the first place. The volume shouldn't be too low overall though like going from 1x5 to 1x2
>>77147673Oops, meant for >>77145962
>>77145875Don't need to cut when you lean bulk.
>>77145875I eat whatever and I'm still losing fat while maintaining muscle because I do martial arts for 4 hours a day. When I only went to the gym I'd have to count my macros and calories, but I just do whatever now and it works.
>>77145875>how 2 cut without losing muscle?scapel
U have to cut slowly to retain muscleThe best ever cut I did took me like 18 months, my calories never went under 2000. I started the cut on like 2700 calories. Slowly reducing it to 2000 over 18 months.Didnt lose any strength or muscle, but it took a long ass time, but it was the easiest cut I ever did, and had the best results Ive ever had.Compare that to when I try to rush a cut for 3 months or so, those always fail and I lose lots of strength and size.
Slight calorie deficit.Increase protein intake to 1.5g-2g/lb from 1g/lb.
>>77145875Literally just keep lifting.
>>77147943>2g/lbWat, that’s so much even for a cut. And this is coming from someone who always argues with fags who say “1g/kg is enough.” For my cuts I’m between 1.25g/lb to 1.5g/lb and I feel like I might be overdoing it some days. 2g/lb seems insane to me.
>>77145875DNP + CLEN, anything else is COPE !
>>77145875>GSK3-Beta>E3 Ubiquitin ligase atrogenes MuRF1 (TRIM63) and MAFbx/Atrogin-1 (FBXO32)Knock those down somewhat, gainz goblins leave the building.>t. high-tier myoblast assay nerd well outside victim w8>>77149429That's the go blind and ACK stack 4 boomahz.
>>77149429Great way to die.
>>77145875I could effort post everything I’ve learned but the single most important thing is that you must stay as strong as you were before the cut. Sacrifice as much volume as needed to execute a top set equivalent to where you were before until you get so lean that it’s an injury risk to go as heavy. This is the key signal you send to your body to tell it it cannot give up the mass
>>77148420that's because it is. it's fucking retarded and counterproductive. your protein should remain the same, at 1g/lb, and you should primarily be removing fats to cut maintaining a high carb load to minimize performance losses in the gym
