I'm doing my first cut after a long recomp/bulk...gimme some tips on retaining muscle
serapel
Posts: 502 Member
I'm not going to cut back too much on cals, bc I don't want to cut too quickly. 1/2 lb per week would be fine or less.
I was 127 lbs pre-bulk and I put on 5 lbs. I don't want to lose a lot...maybe 3 lbs at the most. I bulked very slowly and would like to get to about 18 % body fat. I'm probably 20% now.
My maintenance cals are 2150, so I am planning on eating 2.000 per day with 110 g of protein per day. I'll continue my program as before, but I won't hit it so hard. My cut will probably last a couple of months at that pace.
I was 127 lbs pre-bulk and I put on 5 lbs. I don't want to lose a lot...maybe 3 lbs at the most. I bulked very slowly and would like to get to about 18 % body fat. I'm probably 20% now.
My maintenance cals are 2150, so I am planning on eating 2.000 per day with 110 g of protein per day. I'll continue my program as before, but I won't hit it so hard. My cut will probably last a couple of months at that pace.
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Replies
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Sounds like you have a good plan to me , important thing is to track calories very carefully
Good luck0 -
In cutting after a bulk, the general recommendation is equal or just slightly more than your body weight in protein, not less, to retain muscle. There will. Certainly be some who disagree ... but from those in the field, there ya go.2
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In cutting after a bulk, the general recommendation is equal or just slightly more than your body weight in protein, not less, to retain muscle. There will. Certainly be some who disagree ... but from those in the field, there ya go.
So I'd need to be eating about 130 g protein a day. This will be tough! Am I to basically cut out carbs? I love carbs.
That part will be tough0 -
Well done on the bulk.
It doesn't look that bad if you are cutting on 2000.
130g protein x 4cal = 520cal
45.5g fat x 9cal = 409cal (.35g fat per lbs bw)
That gives you over 1000cals for carbs.
I'm little and light so getting in my 100g protein on 1400+ calls can be a challenge some days- that's when I add a protein drink (water mix) before bed.
I could be thinking this wrong
but it looks doable to me.
Cheers, h.1 -
My successful cuts only had two things in common: Keep protein up and heavy weight on the bar.3
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In cutting after a bulk, the general recommendation is equal or just slightly more than your body weight in protein, not less, to retain muscle. There will. Certainly be some who disagree ... but from those in the field, there ya go.
So I'd need to be eating about 130 g protein a day. This will be tough! Am I to basically cut out carbs? I love carbs.
That part will be tough
No you don't need that much protein, I would say 0.8 to 1g per lb of lbm so unless you are 100% muscle you won't need 130g. So if you are around 20% BF (estimate) then 0.2x132lbs is 26.4lbs fat, 132-26.4 = about 106g protein.
Or what I typically do: 0.8g protein per lb bodyweight which also works out to around 106g. Remember this is the minimum so if you want more you can definitely have at it.
You don't need to cut out carbs but going from bulk/recomp to cut they are usually the macro that gets reduced. You can play around with your macro ratios, as long as you are hitting the minimum protein and fat you can fill the rest with whatever you want, including carbs.3 -
I use per lb of lean body mass. In my opinion I would say somewhere between 1-1.4 grams of protein per lean body mass. That is for maintenance to make sure as you cut you still maintain your muscle as you lose fat. You probably need do experiment to see what works for you and your body type. Track and log your progression so you can see what's working and what's not. Trial and error. Maybe look into carb cycling, intermittent fasting, and etc.2
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I use per lb of lean body mass. In my opinion I would say somewhere between 1-1.4 grams of protein per lean body mass. That is for maintenance to make sure as you cut you still maintain your muscle as you lose fat. You probably need do experiment to see what works for you and your body type. Track and log your progression so you can see what's working and what's not. Trial and error. Maybe look into carb cycling, intermittent fasting, and etc.
Wouldn't fasting increase risk of muscle loss? I'm not debating by the way, honest question as I'm trying to learn what I can. Thanks0 -
I use per lb of lean body mass. In my opinion I would say somewhere between 1-1.4 grams of protein per lean body mass. That is for maintenance to make sure as you cut you still maintain your muscle as you lose fat. You probably need do experiment to see what works for you and your body type. Track and log your progression so you can see what's working and what's not. Trial and error. Maybe look into carb cycling, intermittent fasting, and etc.
Wouldn't fasting increase risk of muscle loss? I'm not debating by the way, honest question as I'm trying to learn what I can. Thanks
I think this is a great question.
Even with intermittent fasting, you keep your calories goals the same, you just eat in a different way. So, my guess is if you are getting enough protein you will be fine.0 -
I use per lb of lean body mass. In my opinion I would say somewhere between 1-1.4 grams of protein per lean body mass. That is for maintenance to make sure as you cut you still maintain your muscle as you lose fat. You probably need do experiment to see what works for you and your body type. Track and log your progression so you can see what's working and what's not. Trial and error. Maybe look into carb cycling, intermittent fasting, and etc.
Wouldn't fasting increase risk of muscle loss? I'm not debating by the way, honest question as I'm trying to learn what I can. Thanks
I think this is a great question.
Even with intermittent fasting, you keep your calories goals the same, you just eat in a different way. So, my guess is if you are getting enough protein you will be fine.
Thanks SLLRunner - I think...when I think of "fasting" maybe I'm thinking too long a period without food...preconceived notions and all. Would intermittent fasting in this context only be for say, 6-8 hours a day as opposed to more than a day? Which is what I first thought. Thanks again 0 -
In cutting after a bulk, the general recommendation is equal or just slightly more than your body weight in protein, not less, to retain muscle. There will. Certainly be some who disagree ... but from those in the field, there ya go.
So I'd need to be eating about 130 g protein a day. This will be tough! Am I to basically cut out carbs? I love carbs.
That part will be tough
No you don't need that much protein, I would say 0.8 to 1g per lb of lbm so unless you are 100% muscle you won't need 130g. So if you are around 20% BF (estimate) then 0.2x132lbs is 26.4lbs fat, 132-26.4 = about 106g protein.
Or what I typically do: 0.8g protein per lb bodyweight which also works out to around 106g. Remember this is the minimum so if you want more you can definitely have at it.
You don't need to cut out carbs but going from bulk/recomp to cut they are usually the macro that gets reduced. You can play around with your macro ratios, as long as you are hitting the minimum protein and fat you can fill the rest with whatever you want, including carbs.
This was extremely helpful and consistent with Bret Contreras web site.0 -
For me, when I'm cutting back on calories, I find that if I eat less during the day and more at night, I don't feel as hungry or deprived.
I would definitely lose weight on 2000 per day. It would be slow at maybe .5 lbs per week, but that would suit me fine bc I hate being hungry. I hate being hungry....don't do hungry.
So I would eat 800 cals until 5:00 p.m. focusing more on protein and then I would eat my carb allowance in the evening, so I go to bed feeling satiated. I generally eat 70-80 grams of protein before 5:00 p.m. and then I only have 30 grams left when I get home from work, so I can eat some carbs.
I LOVE potato chips and a nice dark chocolate square.... 2 -
For me, when I'm cutting back on calories, I find that if I eat less during the day and more at night, I don't feel as hungry or deprived.
I would definitely lose weight on 2000 per day. It would be slow at maybe .5 lbs per week, but that would suit me fine bc I hate being hungry. I hate being hungry....don't do hungry.
So I would eat 800 cals until 5:00 p.m. focusing more on protein and then I would eat my carb allowance in the evening, so I go to bed feeling satiated. I generally eat 70-80 grams of protein before 5:00 p.m. and then I only have 30 grams left when I get home from work, so I can eat some carbs.
I LOVE potato chips and a nice dark chocolate square....
This is what I did on my cut. 16:8 intermittent fasting, small deficit & progressive lifting. The fat fell off.
I still do IF because my calorie allotment is fairly low (I'm 47 & short). Helps me stay on goal. I aim for 90-100g of protein to cover my lean body mass. I sometimes end up going well over, though.
I have 2 squares of dark chocolate daily 0 -
Thanks SLLRunner - I think...when I think of "fasting" maybe I'm thinking too long a period without food...preconceived notions and all. Would intermittent fasting in this context only be for say, 6-8 hours a day as opposed to more than a day? Which is what I first thought. Thanks again
IF will not increase the risk of muscle loss. And 6-8 hours is not really fasting at all. Most sources consider 12 a minimum, 16 to 20 is typical.
0 -
I'm not going to cut back too much on cals, bc I don't want to cut too quickly. 1/2 lb per week would be fine or less.
I was 127 lbs pre-bulk and I put on 5 lbs. I don't want to lose a lot...maybe 3 lbs at the most. I bulked very slowly and would like to get to about 18 % body fat. I'm probably 20% now.
My maintenance cals are 2150, so I am planning on eating 2.000 per day with 110 g of protein per day. I'll continue my program as before, but I won't hit it so hard. My cut will probably last a couple of months at that pace.
For such a small loss, this is almost like a recomp? You're cutting slow enough that its not really speeding things up.0 -
I'm not going to cut back too much on cals, bc I don't want to cut too quickly. 1/2 lb per week would be fine or less.
I was 127 lbs pre-bulk and I put on 5 lbs. I don't want to lose a lot...maybe 3 lbs at the most. I bulked very slowly and would like to get to about 18 % body fat. I'm probably 20% now.
My maintenance cals are 2150, so I am planning on eating 2.000 per day with 110 g of protein per day. I'll continue my program as before, but I won't hit it so hard. My cut will probably last a couple of months at that pace.
For such a small loss, this is almost like a recomp? You're cutting slow enough that its not really speeding things up.
You have to consider how lean OP already is, they only want to cut 3lbs. It's sensible for a lean female to cut 0.5lbs per week (or less if she's even more petite) if their goal is to maximise fat loss and minimise muscle loss after a slow bulk. Cut too fast and she could undo the small gains she's made (and it's always pretty small gains for women).1 -
Thanks SLLRunner - I think...when I think of "fasting" maybe I'm thinking too long a period without food...preconceived notions and all. Would intermittent fasting in this context only be for say, 6-8 hours a day as opposed to more than a day? Which is what I first thought. Thanks again
IF will not increase the risk of muscle loss. And 6-8 hours is not really fasting at all. Most sources consider 12 a minimum, 16 to 20 is typical.
Got it, thanks for the reply 0 -
VintageFeline wrote: »I'm not going to cut back too much on cals, bc I don't want to cut too quickly. 1/2 lb per week would be fine or less.
I was 127 lbs pre-bulk and I put on 5 lbs. I don't want to lose a lot...maybe 3 lbs at the most. I bulked very slowly and would like to get to about 18 % body fat. I'm probably 20% now.
My maintenance cals are 2150, so I am planning on eating 2.000 per day with 110 g of protein per day. I'll continue my program as before, but I won't hit it so hard. My cut will probably last a couple of months at that pace.
For such a small loss, this is almost like a recomp? You're cutting slow enough that its not really speeding things up.
You have to consider how lean OP already is, they only want to cut 3lbs. It's sensible for a lean female to cut 0.5lbs per week (or less if she's even more petite) if their goal is to maximise fat loss and minimise muscle loss after a slow bulk. Cut too fast and she could undo the small gains she's made (and it's always pretty small gains for women).
Yea this. After my first bulk I only cut about 3-4lbs. I started off recomping for a little while then did an actual cut. Took about 3 months total.1 -
VintageFeline wrote: »I'm not going to cut back too much on cals, bc I don't want to cut too quickly. 1/2 lb per week would be fine or less.
I was 127 lbs pre-bulk and I put on 5 lbs. I don't want to lose a lot...maybe 3 lbs at the most. I bulked very slowly and would like to get to about 18 % body fat. I'm probably 20% now.
My maintenance cals are 2150, so I am planning on eating 2.000 per day with 110 g of protein per day. I'll continue my program as before, but I won't hit it so hard. My cut will probably last a couple of months at that pace.
For such a small loss, this is almost like a recomp? You're cutting slow enough that its not really speeding things up.
You have to consider how lean OP already is, they only want to cut 3lbs. It's sensible for a lean female to cut 0.5lbs per week (or less if she's even more petite) if their goal is to maximise fat loss and minimise muscle loss after a slow bulk. Cut too fast and she could undo the small gains she's made (and it's always pretty small gains for women).
I'm not suggesting she cut faster, I guess it's just a matter of wording. "cutting" that small of an amount over that large of a time, just seems more like a recomp rather than worrying about a tedious cut. Same thing, different ways to describe it.0 -
VintageFeline wrote: »I'm not going to cut back too much on cals, bc I don't want to cut too quickly. 1/2 lb per week would be fine or less.
I was 127 lbs pre-bulk and I put on 5 lbs. I don't want to lose a lot...maybe 3 lbs at the most. I bulked very slowly and would like to get to about 18 % body fat. I'm probably 20% now.
My maintenance cals are 2150, so I am planning on eating 2.000 per day with 110 g of protein per day. I'll continue my program as before, but I won't hit it so hard. My cut will probably last a couple of months at that pace.
For such a small loss, this is almost like a recomp? You're cutting slow enough that its not really speeding things up.
You have to consider how lean OP already is, they only want to cut 3lbs. It's sensible for a lean female to cut 0.5lbs per week (or less if she's even more petite) if their goal is to maximise fat loss and minimise muscle loss after a slow bulk. Cut too fast and she could undo the small gains she's made (and it's always pretty small gains for women).
I'm not suggesting she cut faster, I guess it's just a matter of wording. "cutting" that small of an amount over that large of a time, just seems more like a recomp rather than worrying about a tedious cut. Same thing, different ways to describe it.
That's what I started to do, I started with a recomp and honestly I was so impatient that I just decided to cut (plus I had a bit of a deadline). @serapel you could definitely try to recomp at this point or do a cut at a very small deficit. The benefit of continuing to recomp is you can actually gain a bit more muscle without having to bulk and lean out a bit more, the cons obviously the results can take a while. I did a bit of both! So really you have a few options to get where you need to go.0 -
So would a recomp maybe be that I eat at maintenance? Or do I eat at a small deficit? I'm not sure what a recomp would look like.
Or is my original plan really a recomp?
I'm not standing on the scale for the month of January. I've decided not to obsess on numbers and to start focusing on the look and feel.0 -
I wouldn't worry about the label, just do as you have planned.
The thoughts of it being closer to a recomp come from the small calorie deficit and the few lbs you are planning to lose.
Most cuts are run at a 250 or more deficit and have more lbs to drop.
A recomp is usually eating within or at a minimal deficit/surplus and gaining and losing within ones goal range- often 5 lbs.
Ie: I am on a permanent recomp. My weight stays within my 5 lbs range, but I will do a controlled slide up and down that range by manipulating my CICO.
A read of the recomp thread on the maintaining forum may be beneficial.
Cheers, h.
Edit for silly auto correct.4 -
middlehaitch wrote: »I wouldn't worry about the label, just do as you have planned.
The thoughts of it being closer to a recomp come from the small calorie deficit and the few lbs you are planning to lose.
Most cuts are run at a 250 or more deficit and have more lbs to drop.
A recomp is usually eating within or at a minimal deficit/surplus and gaining and losing within ones goal range- often 5 lbs.
Ie: I am on a permanent recomp. My weight stays within my 5 lbs range, but I will do a controlled slide up and down that range by manipulating my CICO.
A read of the recomp thread on the maintaining forum may be beneficial.
Cheers, h.
Edit for silly auto correct.
Thanks for that. Will take a look.1
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