Can you build strength while cutting?

dave_in_ni

I kind of went about this the wrong way. I started lifting at the same time I started dieting in December. My strength seems to be stuck now. I'm limiting to 1500 cals per day and the pounds are falling off but my lifting is suffering.

I'm not sure what to do because as I said my strength is stuck but I've still more weight to drop. I'm 94kg the goal is 85kg.

Any advice?

jemhh

Eat more or adjust the volume of your workout. You may also consider whether a short term loss in strength is worth it to lose the fat. It's a personal decision.

But I think you should eat more. I'm a 67.5 kg woman and eat more than you while cutting.

dave_in_ni

Yeah I wanted fairly fast results hence the big cut,

jemhh

dave_in_ni wrote: »

Yeah I wanted fairly fast results hence the big cut,

Well stalled or reduced strength is, in general, the price of steep calorie deficits.

mjwarbeck

I started going to the Gym in December and during that time I have lost 37 or so pounds. As for what I lift in my routines, they have increased (all are for full range of motion and controlled):
Leg Press - 3x10x255 to 360/380/400 for 10 each
Bench Press (Hammer Strength) - 3x10x155 to 3x8x218
EZ Curl (Hips to Contraction) - 3x10x50 to 3x10x75
and so on and so on...
Sure the gains are not as fast now, but am always adding either weight or reps or a finishing set....

arditarose

You didn't go about it the wrong way. Lifting in a deficit is best for maintaining lean body mass. As a beginner, you will still progress and be able to add weight. At some point, an intermediate lifter on a cut, especially with a large deficit, will experience stalls in performance. Either adjust your intake or the volume of your workouts.

sijomial

Lifting when dieting is a good idea not a bad idea, great way to preserve lean mass.
Having a huge calorie deficit probably isn't a good idea though - it's not a race and the price is worse gym performance and possibly loss of more lean mass than you should.

Yes you can add strength in a deficit. Depends on your start point, your training history and of course your training though. Most of the initial strength gain is your nervous system adapting. My bench press went from 140lbs to 220lbs whilst I was losing weight as an example. Initial rapid increase but progress tailed off.

If your performance is suffering then think about a smaller deficit and perhaps reducing your lifting volume but keep the intensity.

loulamb7

Nothing wrong with lifting while in a deficit. Your strength should still improve as long as you're still a beginner. You might want to reconsider the size of your deficit if you're stalling on lifts.

dave_in_ni

It's only really the bench press and shoulder press thats stalled, deadlifts for example are on the up.

sunnybeaches105

I find bench is the first to go with a strength loss. I really don't see why a guy would only be eating 1500 calories though. It depends on how big and active you are, obviously, but that is very few calories.

jemhh

Agreed. Bench is my first to stall during a cut. Ohp is slowest to add weight in general, cutting or not. Deadlifts are never a problem for me.

awnurmarc

Shoulder press is frustrating even when you're eating a surplus in my opinion (I assume you mean the same lift as a standing overhead press).

rileysowner

dave_in_ni wrote: »

Yeah I wanted fairly fast results hence the big cut,

The problem with a big deficit is that you lose lean mass. 1500 is the minimum for a male, so perhaps it is time to stop having weight fall off and slow down to a pound a week.

nossmf

Can you gain strength while cutting: yes. I upped my squat by about 10kg and my bench by 5kg while cutting last year.

Is it hard to do? YES.