When on a cut, how should I be lifting? I am not sure what my goal setting should be like. Obviously I won't be able to push numbers while cutting right? I just don't know how to setup my actual workout routine to be around cutting because obviously if you have less calories in you, your strength will go down right? So what is the ideal setup for situations like that?
>>77180169I'm eating a deficit, just aiming for 180g protein and 1700 cals a day.I'm lifting every other day.It's only week 1 so I don't know how it's going.
>>77180169ffs do you retards not know how to do anything.You lift weights on a cut to prevent muscle atrophy. You're not going to grow or gain strength and you will not be able to lift as much weight so dont worry about the numbers, just workout as you always do.
>>77180190edit:actually never mind. just now noticed you posted some gay dungeons and dragons pic so forget my above post and choke on some pasta:It doesnt matter because you'll never put in the work. If you really wanted it, you'd already be lifting and not worried about some arbitrary timeline.If someone does tell you a timeframe you find acceptable, you'll go the gym then quit in a few months when you see no progress and then go back to making "how to achieve" threads with a pic of Gooky the anime character waiting for someone to "redpill" you on how to get jacked without doing anything. loser
>>77180190Settle down okay
>>77180190Sorry. I hadn't thought about it that way. Right now I am trying to cut maybe 20 pounds. I'd have to maintenance lift for awhile I suppose. I don't really desire to go full starvation mode diet. I will probably put myself into a deficit of about 200-300 calories?
>>77180169>>77180254What is your lifting experience level / overall fitness in general like? This changes the recommendation quite a bit.
>>77180385I would say my lifting experience is pretty good. Probably not the best for my weight though. I can bench 225lbs for 3-5 reps. I weigh about 225 and would like to be 200. I am about 6 feet tall. I eat currently about 2500-2700 calories a day. So I think I can cut down to like 2200 and see if I lose weight. Then if not, go down to 2000 maybe.
>>77180409OK great, so you're already lifting — I would start at 2200 kcal, 200g protein, and see how that goes. Log your calories and daily weigh-ins to track your progress. Give yourself at least 3-4 weeks of data before changing anything, as the first couple of weeks will be noisy with water weight fluctuations. For workouts, you only have 2 goals during a cut: provide muscle stimulus so your body eats the fat instead of muscle, and don't over-do it to the point where you are starving and recovery sucks. A lot of guys go nuts in the gym, spike hunger, and then either deal with the misery of excessive hunger or give in a blow their diets. Literally just get in the gym and do 3 full body workouts per week OR a PPL. Seriously, any basic set of compound lifts is going to be fine. Don't try to break PRs, just move weights around. Go 8 or 10 weeks, see where you're at... if life is starting to really suck, take 8 months at maintenance just to let your body and hormones reset. You don't want to push all the way down to 200, only to regain because you blew your discipline. Good luck bro
lifting while cutting is a MUST please please don't trick yourself with that only cardio thingy while losing weight
Do two heavy sets of around 6-8 and rest for two days between gym sessions.
>>77180435Thanks. I will try this.
>>77180254>deficit of about 200-300 calories?Its 20 fucking lbs. You can lose that in 2 months but you're going to drag it out to 6.Great plan.
>>77180169HIT routines are very manageable on cuts. Don't go full mentzer but yeah cutting sets down a lot while keeping the weight on the bar is the easiest way to retain as much muscle and strength on a cut as possible.Practical parts of this are self imposed limitations. You'll usually have to say to yourself "I'm not going to try to beat the numbers I started the cut with even if I feel like I can" because otherwise you'll move towards an injury rapidly. It's almost insane how much strength you'll feel like you've gained when you scale down your routine but it is a trap. Just do everything you can to match your sets before you went into the cut and don't go a rep past that. I know it's maddening to willingly stagnate when you know you can do more but this is how you really maintain with zero issues.
>>77180169my personal experience. In august I was 300lb. I am now 210. In that time I have progressed all of my major compound lifts significantly. For example bench went from 135x8 to 205x8. I now easily bench 225 for 3. Anyone telling you you can't increase skeletal muscle mass and lift heavier while cutting is LYING TO YOU. I eat 1800cal/day, at least 150g protein as much fat as I can get and basically no carbs, except before workouts so I don't get the shakes.
>>77182359>Anyone telling you you can't increase skeletal muscle mass and lift heavier while cutting is LYING TO YOUThey are either too undisciplined to do this or are referring to an advanced body builder with a lot of mass which most anons are not.
>>77180169I think the general consensus is to keep training however you have been or at least follow the same structure while just slightly reducing volume BUT push hard and try to keep your weights up as much as you absolutely can, you need to create a good enough stimulus for your body to preserve your lean mass. Muscle is expensive to maintain from an energy standpoint, so your body naturally would prefer not to, especially in a deficit, if it thinks it’s unneeded.>Obviously I won’t be able to push numbers while cutting right?I would say depending on how aggressive your deficit is and how dialed your diet is, expect to lose a rep or two but maintain pretty similar weights on your heavier compound lifts. On isolation lifts you may actually gain a rep or two, there is some data (and I can vouch for this anecdotally) to imply that you may become more type two fiber/endurance dominant while in a deficit.
I'm kind of retarded for cutting after 6 months of my humerus being broken. I winded up still gaining weight, muscle maybe? Idunno. My lifts still aren't what they used to be, push day wise at least
>>77180169Depends on how much you’re cutting. If you’re /fat/ then you’ll have plenty of energy to use even on a cut. Recomp gains are real and so long as you have your proper nutrients you can lose significant amounts of fat while gaining significant amounts of muscle.If you’re not a fat fuck then the recomp gains will be much smaller obviously, the main purpose of strength training during a moderate cut is retention. Generally speaking lifting weights on a cut is always a good idea as even if you don’t get that much stronger you’re at least retaining the muscle you already have.
