losing strength while cutting

Lofteren

There is no getting around strength loss while you're cutting unless you're using AAS. It sucks but, unfortunately, it is inevitable unless you were really, really weak to begin with.

jemhh

galgenstrick wrote: »

jemhh wrote: »

galgenstrick wrote: »

jemhh wrote: »

lowendfuzz wrote: »

jemhh wrote: »

galgenstrick wrote: »

sarahlifts wrote: »

galgenstrick wrote: »

sarahlifts wrote: »

Its common to lose strength in a deficit. Period. Has nothing to do with rest days, meal timing, meal make up, rest etc. Period. end thread GOOGLE a reliable source. Get in a body building community and everyone would have replied this way instead of all the stuff you have ^^^^^^ there. IT is common. Keep training. When you come back up to maintenenace you will regain strength.

So you're saying macro nutrients don't matter for strength? Sorry, but that is false. You can see the study I posted or read here about the importance of carbohydrates while lifting.

http://community.myfitnesspal.com/en/discussion/10049766/bulking-a-complete-guide-for-beginners/p1

carbohydrates matter for strength, you want maximum glycogen during your workout to fuel it.

Stop majoring in minors. Fewer calories less strength.

I am aware of macros I count them and I am aware that carbs are awesome for lifting...but he didn't ask that. He said he's in a deficit and losing strength, its normal and expected in a deficit.

A diet made up of carbs only or mostly carbs in a deficit would still result in strength losses bc he is in a deficit.

Again, why are people putting words in my mouth? I didn't say that. There is no meal make up, unless it puts him a at maintenance or in a surplus that will effect his strength losses. It is expected. Majoring in minors.

Why are you fellas responding as if what I said was wrong? It isn't.

I see what you're saying, it's not wrong. What I'm saying is that his loss of strength could be because he is in a deficit as well as he is not eating enough carbs. My advice was to increase his carb intake because he's getting way to much fat in his diet (check his diary). He would probably see some of his strength return. But you're right. When in a deficit, you're not going to see strength gains unless you're new to lifting.

This is the part I don't agree with "Has nothing to do with rest days, meal timing, meal make up, rest etc. Period. "

You can lose strength, even in a surplus if overtaining, or not eating the right macro-nutrients.

His fat is fine. A pretty standard minimum is .35 to .4 grams of fat per pound of bodyweight. Even at his goal weight of 180 (I think I am reading your profile right OP) that would be 63 to 72 grams per day as a minimum. Eating more than that is fine.

i really don't have a goal, trying to cut to 10% bf before bulking. I think I should really go back to taking pre workout lol. That'll give me some strength

Ok. I just went back and read and see that you said that you are cutting until 200. I had missed that and saw 180 in your next sentence. Regardless, your fat intake is fine. I looked at your diary, thinking that it was going to be super high and it just wasn't. I was kind of disappointed TBH (kidding.)

The CDC recommends no more than 20% - 35% of your calories from dietary fat, I don't know where your source is from, but you can feel free to correct me if you have one that's better.

http://www.cdc.gov/nutrition/everyone/basics/fat/index.html?s_cid=tw_ob294

Yesterday for example, he ate 38% of his calories from dietary fat. What benefit does that much dietary fat serve? Especially when those extra calories can be added to carbs and give more energy in his workouts?

You are fear mongering.

He ate 99 grams of fat and a total of 2339 calories .

99g x 9 calories/gram = 891 calories

891 / 2339 = .3578

35.78% of his calories were from fat.

.78% above the CDC recommended amount of fat is not "way to much fat in his diet."

Furthermore, if you go back several days rather than taking a one day sample, yesterday was clearly a high fat day for him. In the past two weeks he's had one other day with that much fat and every other day has been below it.

Your math is wrong. 891/2339 = 0.381 not .3578

Not fear mongering, I'm just asking what the purpose of eating that much fat serves when the rest of the calories can be added to carbs to assist in his workouts.

Lol. Yep, I divided by 2490 for some reason. I'm looking all over and don't know where I got that number.

Regardless, the clear answer is that the fat is delicious. Aside from that, one day of 38% is still not what I would consider a big deal. The day before he was at 32% (aha, there's the 2490), before that 24%, before that 21%, etc. One big fat day out of many moderate days doesn't really strike me as something on which to base an "eat less fat" directive.

galgenstrick

jemhh wrote: »

galgenstrick wrote: »

jemhh wrote: »

galgenstrick wrote: »

jemhh wrote: »

lowendfuzz wrote: »

jemhh wrote: »

galgenstrick wrote: »

sarahlifts wrote: »

galgenstrick wrote: »

sarahlifts wrote: »

Its common to lose strength in a deficit. Period. Has nothing to do with rest days, meal timing, meal make up, rest etc. Period. end thread GOOGLE a reliable source. Get in a body building community and everyone would have replied this way instead of all the stuff you have ^^^^^^ there. IT is common. Keep training. When you come back up to maintenenace you will regain strength.

So you're saying macro nutrients don't matter for strength? Sorry, but that is false. You can see the study I posted or read here about the importance of carbohydrates while lifting.

http://community.myfitnesspal.com/en/discussion/10049766/bulking-a-complete-guide-for-beginners/p1

carbohydrates matter for strength, you want maximum glycogen during your workout to fuel it.

Stop majoring in minors. Fewer calories less strength.

I am aware of macros I count them and I am aware that carbs are awesome for lifting...but he didn't ask that. He said he's in a deficit and losing strength, its normal and expected in a deficit.

A diet made up of carbs only or mostly carbs in a deficit would still result in strength losses bc he is in a deficit.

Again, why are people putting words in my mouth? I didn't say that. There is no meal make up, unless it puts him a at maintenance or in a surplus that will effect his strength losses. It is expected. Majoring in minors.

Why are you fellas responding as if what I said was wrong? It isn't.

I see what you're saying, it's not wrong. What I'm saying is that his loss of strength could be because he is in a deficit as well as he is not eating enough carbs. My advice was to increase his carb intake because he's getting way to much fat in his diet (check his diary). He would probably see some of his strength return. But you're right. When in a deficit, you're not going to see strength gains unless you're new to lifting.

This is the part I don't agree with "Has nothing to do with rest days, meal timing, meal make up, rest etc. Period. "

You can lose strength, even in a surplus if overtaining, or not eating the right macro-nutrients.

His fat is fine. A pretty standard minimum is .35 to .4 grams of fat per pound of bodyweight. Even at his goal weight of 180 (I think I am reading your profile right OP) that would be 63 to 72 grams per day as a minimum. Eating more than that is fine.

i really don't have a goal, trying to cut to 10% bf before bulking. I think I should really go back to taking pre workout lol. That'll give me some strength

Ok. I just went back and read and see that you said that you are cutting until 200. I had missed that and saw 180 in your next sentence. Regardless, your fat intake is fine. I looked at your diary, thinking that it was going to be super high and it just wasn't. I was kind of disappointed TBH (kidding.)

The CDC recommends no more than 20% - 35% of your calories from dietary fat, I don't know where your source is from, but you can feel free to correct me if you have one that's better.

http://www.cdc.gov/nutrition/everyone/basics/fat/index.html?s_cid=tw_ob294

Yesterday for example, he ate 38% of his calories from dietary fat. What benefit does that much dietary fat serve? Especially when those extra calories can be added to carbs and give more energy in his workouts?

You are fear mongering.

He ate 99 grams of fat and a total of 2339 calories .

99g x 9 calories/gram = 891 calories

891 / 2339 = .3578

35.78% of his calories were from fat.

.78% above the CDC recommended amount of fat is not "way to much fat in his diet."

Furthermore, if you go back several days rather than taking a one day sample, yesterday was clearly a high fat day for him. In the past two weeks he's had one other day with that much fat and every other day has been below it.

Your math is wrong. 891/2339 = 0.381 not .3578

Not fear mongering, I'm just asking what the purpose of eating that much fat serves when the rest of the calories can be added to carbs to assist in his workouts.

Lol. Yep, I divided by 2490 for some reason. I'm looking all over and don't know where I got that number.

Regardless, the clear answer is that the fat is delicious. Aside from that, one day of 38% is still not what I would consider a big deal. The day before he was at 32% (aha, there's the 2490), before that 24%, before that 21%, etc. One big fat day out of many moderate days doesn't really strike me as something on which to base an "eat less fat" directive.

I agree, It's not a big deal, the extra fat is just not necessary if you want to be strict about it. But hey, I also agree fat is delicious and if you want to sacrifice a little bit of strength for some extra fat that's perfectly fine and doesn't mean you can't do very well on a cut. It was just something I noticed and thought I would bring it to OPs attention.