Anyone cutting after a bulk?
Replies
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jseams1234 wrote: »How is everyone doing?
Cut is still going over here. My weekends are a little more indulgent than they probably should be but it's ok. I am trying to get in 4 training sessions per week, plus one yoga class and at least one day of cardio. I have a weekend getaway in less than 4 weeks so hopefully I am in decent shape by then. That will also be the start of my diet break.
Bulk going ... going
Gained 12 pounds since ending the cut. Still trying to keep it lean(ish) but constantly questioning if I'm spinning those wheels. I was stuck at 197 for almost three weeks and then all of a sudden popped up to 202... and then back down to 200 this morning. Big surplus and big bulks are so much easier on my head but I want to avoid another 4 month cut.
I hate that feeling.. that is why I always aimed a bit high around 0.5lb per week and sometimes it would be 0.7lbs and I would just go with it. I would rather gain more and have to cut longer then waste time not gaining properly. But then again it depends what is the hard part for you. Cutting is no picnic.1 -
This was my first cut after a bulk and it was not easy. More accurately, it didn't happen. I never hit goal weight - I gained 14 and wanted to drop 8. I lost about 5 and found summer indulgences like a cocktail on the patio at sunset or slushies with my kids are too good to worry about the last three pounds. Guess I was made to be a recomper
I'm back at maintenance calories and will see how things go over the next few weeks with a vacation.
Oh I know all the long weekends and parties, it can really mess up a deficit.
Let us know how the recomp goes for you!1 -
I've lost 5 lbs over the last 5 or 6 weeks and seems like my lifts are now all down by 10 lbs or more!
I also have some sort of injury to my gluteus/illiac crest area so squat/deadlift (my two favorite lifts) are way down (trying not to aggravate my PIA)! I sort of like what I'm seeing in the mirror though....slightly less flab. 
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I'm doing terrible. No cut to be seen. I look the smallest I ever have at 147 though and I can eat so much more than I used to be able to so...screw it. I'm staying juicy this summer. Boys have been buying me dinner too so I figure everything is looking alright enough.3
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Its been very hard lately. Work stress, Kid stress, etc. So I think I am done.
Here is where I ended up. Not as lean as I hoped but there's always next year. This is also a full day of food and maybe a white monster or 3.. and right before bed, pjs and all.
Probably rock maintenance for July and head into a long lean bulk. However long it takes to get to 190. Could be a year. My back and side delts suck and need to grow.
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How do you know/what do you do - if you are cutting too quickly?
This whole past year has been a circus for me, but through it, I did manage to train pretty consistently and overeat (despite my best efforts to recomp) so I ended up with 15 pounds to lose three weeks ago. I know some was water weight, but I also KNOW some of that is muscle- I followed a glute hypertrophy program and I can see a difference in photos and by feel. Anyway, I've stuck to a VERY maintainable deficit (about 1800-2100 calories a day, depending on exercise - and making sure to get ~1 gram protein per lb bodyweight) and three weeks later I've lost about 11 pounds. Which puts me 4 pounds from my goal weight and about 6 pounds from where I don't want to lose any more than that, at all. So - is this too fast? Will I lose my gains? Do I up my calories? I was thinking it would be fine to lose a pound a week. Not three.
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Its been very hard lately. Work stress, Kid stress, etc. So I think I am done.
Here is where I ended up. Not as lean as I hoped but there's always next year. This is also a full day of food and maybe a white monster or 3.. and right before bed, pjs and all.
Probably rock maintenance for July and head into a long lean bulk. However long it takes to get to 190. Could be a year. My back and side delts suck and need to grow.
You're showing an 8 pack and you don't think your lean enough??? I think you're too tough on yourself, you should pat yourself on the back for a job well done. Remember that you're in the 1% of the population who is so lean enough to see their 8 pack.1 -
The thumb of rule is that you shouldn't lose more than 1% of your bodyweight. I weigh 164 lbs, therefore if I lose over 1.64 lbs (164 X 1% = 1.64) per week on average, that's just too much. I would be basically losing fat and a lot more muscles.How do you know/what do you do - if you are cutting too quickly?
Ideally you should be losing in the range of 0.3%-1% of your bodyweight on a weekly basis to ensure that you lose fat and minimize muscle loss.
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How do you know/what do you do - if you are cutting too quickly?
This whole past year has been a circus for me, but through it, I did manage to train pretty consistently and overeat (despite my best efforts to recomp) so I ended up with 15 pounds to lose three weeks ago. I know some was water weight, but I also KNOW some of that is muscle- I followed a glute hypertrophy program and I can see a difference in photos and by feel. Anyway, I've stuck to a VERY maintainable deficit (about 1800-2100 calories a day, depending on exercise - and making sure to get ~1 gram protein per lb bodyweight) and three weeks later I've lost about 11 pounds. Which puts me 4 pounds from my goal weight and about 6 pounds from where I don't want to lose any more than that, at all. So - is this too fast? Will I lose my gains? Do I up my calories? I was thinking it would be fine to lose a pound a week. Not three.
I would say you are cutting too quickly when you are losing more than 1% of your bodyweight per week. Anymore than that and you typically risk muscle loss especially if you are already very lean. Another way to tell, your gym performance is suffering, you feel very fatigued, and visual results.. if you start to look like you are losing significant size where you don't want to lose it, or you are looking worse each week (less defined, scrawny vs ripped, etc).
How fast did that weight come off, was it consistent 4 lbs per week or did it happen with a woosh? I'm sure some of that is water weight but you could also be losing too quickly. Do you use a trend weight app? That can help sort through some of the noise from fluctuations.
I would definitely up the calories especially being so close to goal. Even 1lb per week might be pushing it for you. To give you an idea I only lose 0.5lb per week after a bulk because I am terrified of losing too much muscle. The glutes are a very expensive muscle to keep and your body will very easily give it up if you are too aggressive, even if you are running a glute focused program and getting adequate protein.
How are you feeling about your progress and physique? What are your goals? Are you planning on running a bulk after you cut?0 -
jseams1234 wrote: »How is everyone doing?
Cut is still going over here. My weekends are a little more indulgent than they probably should be but it's ok. I am trying to get in 4 training sessions per week, plus one yoga class and at least one day of cardio. I have a weekend getaway in less than 4 weeks so hopefully I am in decent shape by then. That will also be the start of my diet break.
Bulk going ... going
Gained 12 pounds since ending the cut. Still trying to keep it lean(ish) but constantly questioning if I'm spinning those wheels. I was stuck at 197 for almost three weeks and then all of a sudden popped up to 202... and then back down to 200 this morning. Big surplus and big bulks are so much easier on my head but I want to avoid another 4 month cut.
I hate that feeling.. that is why I always aimed a bit high around 0.5lb per week and sometimes it would be 0.7lbs and I would just go with it. I would rather gain more and have to cut longer then waste time not gaining properly. But then again it depends what is the hard part for you. Cutting is no picnic.
I cut easily - but it’s still not fun and a lot of time where I’m not growing. Took 4 months this year to cut last years flab.
The weight I put on from my DC trip - which was probably just me being stopped up from travel, is gone and I’ve stabilized at 197.4 this morning. Felt a bit dissatisfied with that progress but my logs show it’s about a 2.5 pound gain this month. 7.4 pounds since ending my cut in May. It took me a while to ramp up to my current calorie intake and of course a chunk of what I’ve gained is just glycogen/water weight. I’ve also still got my abs, which is a bonus I guess.
I think I’ll bump intake up a couple of hundred on workout days and see what happens.How do you know/what do you do - if you are cutting too quickly?
This whole past year has been a circus for me, but through it, I did manage to train pretty consistently and overeat (despite my best efforts to recomp) so I ended up with 15 pounds to lose three weeks ago. I know some was water weight, but I also KNOW some of that is muscle- I followed a glute hypertrophy program and I can see a difference in photos and by feel. Anyway, I've stuck to a VERY maintainable deficit (about 1800-2100 calories a day, depending on exercise - and making sure to get ~1 gram protein per lb bodyweight) and three weeks later I've lost about 11 pounds. Which puts me 4 pounds from my goal weight and about 6 pounds from where I don't want to lose any more than that, at all. So - is this too fast? Will I lose my gains? Do I up my calories? I was thinking it would be fine to lose a pound a week. Not three.
A lot of your initial loss may have been water. How much difference is there between your carb intake now compared to your bulk?
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How fast did that weight come off, was it consistent 4 lbs per week or did it happen with a woosh? I'm sure some of that is water weight but you could also be losing too quickly. Do you use a trend weight app? That can help sort through some of the noise from fluctuations.
The first 4-5 pounds came off within a couple days, the rest, a steady decline. No, I don't use a weight trend app. I plan to, but honestly, this past year this whole process was so messy, with the new baby. I didn't do anything in an organized way.How are you feeling about your progress and physique? What are your goals? Are you planning on running a bulk after you cut?
How am I feeling - not quite as lean as I'd like yet, glutes still flatter than I'd like. My upper body is pretty lean and built up as far as I am interested in at this point. I still have some stubborn spots on the back of my love handles and under my butt/sides of thighs. The whole purpose of this cut is to figure out essentially where I'm starting from. However, I know I worked hard in the gym this past year and I do believe I grew a bit, and I don't want to lose it in the process of getting a good start point. Starting in November, I plan to run a good long bulk and really do it right.jseams1234 wrote: »A lot of your initial loss may have been water. How much difference is there between your carb intake now compared to your bulk?
A big difference. I tend to eat fairly high carb (now mostly coming from fruit) but I have a big appetite and I prioritize protein first, so with 2000 calories there's not a lot of room for junk carbs, which I was eating a lot of before I launched into this cut. So yes, I'm guessing a good 4-5 pounds was water weight, but even subtracting that, I'm still looking at a loss of about 2 pounds a week. So I guess I need to tweak my calorie number. Also, I probably underestimate my TDEE but it's really, really hard for me to figure that out.
Thanks you guys.
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progress was made this week so today/ night is REFEED!!! yesssssss. busy all day so all I've had is a huge bowl of groats that I've been craving. I'm sure my night will inlcude 5-6 rolls of sushi, box of cereal, low fat ice cream, done up rice cakes, starchy veggies, some more sweets...etc. 800+ grams of carbs here I come3
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I really hate the Fourth of July, dietary ramifications notwithstanding.
Had to go to a cookout at with my wife's extended family. Got a good workout in the afternoon beforehand but didn't compensate enough throughout the day to leave any semblance of enough room for food at the gathering. The only redeeming quality of going to this thing is that the food is always good. Scale back up to 174.4 today, which is about what I expected. I know it'll mostly come back off but after being in damage-control mode last week only losing 0.1lbs and dipping below 172 on Sunday I had hoped for a good week. Alas, another week mitigating how bad I am at cutting; a shallow victory if I can lose anything be weekly average.1 -
Hope everyone had a great Long Weekend/Canada Day or 4th of July etc !
I was having a rough few days (as you can tell by my body image post). I think I was dehydrated (from the hot weekend), which affected my skin so my flaws were extra apparent. Seems I am more full and feel better now.
I am also changing my programming... I have decided to start to go about it on my own, use a template as a shell but use my own knowledge I've developed over 4+ years of lifting to guide me.
What programming does everyone follow on here? Do you have PTs/coaches? Do you design your own? Do you have any specific goals?0 -
Hope everyone had a great Long Weekend/Canada Day or 4th of July etc !
I was having a rough few days (as you can tell by my body image post). I think I was dehydrated (from the hot weekend), which affected my skin so my flaws were extra apparent. Seems I am more full and feel better now.
I am also changing my programming... I have decided to start to go about it on my own, use a template as a shell but use my own knowledge I've developed over 4+ years of lifting to guide me.
What programming does everyone follow on here? Do you have PTs/coaches? Do you design your own? Do you have any specific goals?
I use a combination of Wendler's 531 (main lifts) and Steve Shaw's Massive Iron (accessories), but I've been doing this for the past 8.5 months (since the beginning of the bulk) and I'm starting to get bored. I've added running and crossfit back into my programming, but 4x a week lifting plus all that is really starting to wear on me.0 -
Hope everyone had a great Long Weekend/Canada Day or 4th of July etc !
I was having a rough few days (as you can tell by my body image post). I think I was dehydrated (from the hot weekend), which affected my skin so my flaws were extra apparent. Seems I am more full and feel better now.
I am also changing my programming... I have decided to start to go about it on my own, use a template as a shell but use my own knowledge I've developed over 4+ years of lifting to guide me.
What programming does everyone follow on here? Do you have PTs/coaches? Do you design your own? Do you have any specific goals?
I have designed my last two (actually finalizing the design of my current program). My last one was an upper/lower power/hypertrophy split. The new program will be finalizing is a combination of an upper/lower (glycogen depletion) and two full body days; 4 days total - M: Upper Glycogen Depletion, T-Lower Glycogen Depletion, R - Hypertrophy, F - Power.1 -
Davidsdottir wrote: »Hope everyone had a great Long Weekend/Canada Day or 4th of July etc !
I was having a rough few days (as you can tell by my body image post). I think I was dehydrated (from the hot weekend), which affected my skin so my flaws were extra apparent. Seems I am more full and feel better now.
I am also changing my programming... I have decided to start to go about it on my own, use a template as a shell but use my own knowledge I've developed over 4+ years of lifting to guide me.
What programming does everyone follow on here? Do you have PTs/coaches? Do you design your own? Do you have any specific goals?
I use a combination of Wendler's 531 (main lifts) and Steve Shaw's Massive Iron (accessories), but I've been doing this for the past 8.5 months (since the beginning of the bulk) and I'm starting to get bored. I've added running and crossfit back into my programming, but 4x a week lifting plus all that is really starting to wear on me.
Yea that sounds intense. I get bored easily too . I used to be such a program hopper in the past. But I realized I love hip thrusting 3-4x per week and most programs don't do that.
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What programming does everyone follow on here? Do you have PTs/coaches? Do you design your own? Do you have any specific goals?
I don't have a PT or coach. Similarly, I use PHUL as the template but have made some adjustments for preference and equipment availability.
https://www.muscleandstrength.com/workouts/phul-workout
Instead of U, L, Rest, U, L; I do U, L, U, L and added a fifth workout to fill in sets based on Mike Israetel's hypertrophy guidelines.
https://www.reddit.com/r/weightroom/comments/6674a4/dr_mike_israetels_training_tips_for_hypertrophy/
Day 1: Upper Hypertrophy
Day 2: Lower Power
Day 3: Upper Power
Day 4: Lower Hypertrophy
Day 5: Extra Hypertrophy
Mainly through discussions in this thread it's become apparent that in three years of lifting I've not gotten properly lean enough for a truly effective bulk, which is the current plan. Been right around 172-173 lbs for the last two weeks. Thinking ~165 will be lean enough to switch to a very lean bulk (thinking +200 calories or less) if I ever get there.
As far as lifting goals, I've always felt I carried extra weight in my lower body so I don't focus much on hypertrophy for squats and deads. As a result I keep the rep ranges a littler lower and weight higher than the program prescribes. This also helps me avoid lower back issues, of which I have a history.
Back in the early fall I pulled (or had a tear in) my left pec that I didn't necessarily give enough time to heal and kept trying to lift through it. That knocked my bench numbers and overall chest development back a bit, still about 30lbs off my previous max but creeping my way back. Otherwise, I stick to the long-term bro-tastic goals of a bigger upper body and a general pursuit of the classic superhero look. I only recently got a belt for weighted pull ups and been really been enjoying them. As far as benchmarks, I'm getting close to the body weight equivalent shoulder press, which would be nice. My deadlift should be higher relative to my other lifts and I'd like to crack 400 at some point; 405 and I could check off the 1/2/3/4 plate mark off the list.
Current calculated maxes [lbs] at 173
*per Symmetric Strength
Back Squat: 354 lbs[Proficient]
Deadlift: 360 lbs[Intermediate]
Bench Press: 256 lbs[Proficient]
Overhead Press: 169 lbs[Proficient]
Pull-up: 105 lbs added[Proficient]
Pendlay Row: 207 lbs[Proficient]0 -
Davidsdottir wrote: »Hope everyone had a great Long Weekend/Canada Day or 4th of July etc !
I was having a rough few days (as you can tell by my body image post). I think I was dehydrated (from the hot weekend), which affected my skin so my flaws were extra apparent. Seems I am more full and feel better now.
I am also changing my programming... I have decided to start to go about it on my own, use a template as a shell but use my own knowledge I've developed over 4+ years of lifting to guide me.
What programming does everyone follow on here? Do you have PTs/coaches? Do you design your own? Do you have any specific goals?
I use a combination of Wendler's 531 (main lifts) and Steve Shaw's Massive Iron (accessories), but I've been doing this for the past 8.5 months (since the beginning of the bulk) and I'm starting to get bored. I've added running and crossfit back into my programming, but 4x a week lifting plus all that is really starting to wear on me.
Yea that sounds intense. I get bored easily too . I used to be such a program hopper in the past. But I realized I love hip thrusting 3-4x per week and most programs don't do that.
Why don't you just redo parts of your previous program?1 -
Davidsdottir wrote: »Hope everyone had a great Long Weekend/Canada Day or 4th of July etc !
I was having a rough few days (as you can tell by my body image post). I think I was dehydrated (from the hot weekend), which affected my skin so my flaws were extra apparent. Seems I am more full and feel better now.
I am also changing my programming... I have decided to start to go about it on my own, use a template as a shell but use my own knowledge I've developed over 4+ years of lifting to guide me.
What programming does everyone follow on here? Do you have PTs/coaches? Do you design your own? Do you have any specific goals?
I use a combination of Wendler's 531 (main lifts) and Steve Shaw's Massive Iron (accessories), but I've been doing this for the past 8.5 months (since the beginning of the bulk) and I'm starting to get bored. I've added running and crossfit back into my programming, but 4x a week lifting plus all that is really starting to wear on me.
Yea that sounds intense. I get bored easily too . I used to be such a program hopper in the past. But I realized I love hip thrusting 3-4x per week and most programs don't do that.
Why don't you just redo parts of your previous program?
I can. I loved having a new cycle each month with different variations and all. But what I will probably do is go back to the months I really enjoyed and make changes as I go.0 -
I just started my cut this week...
I was up 9lbs in my bulk (2/3 of the way to my goal) when life got in the way and I decided to cut it short and maintain during the craziness.
Now looking to lose 7lbs - Wish I could have gained more muscle than that, but don’t think I did. In a few months we’ll see if I’ve managed to accomplish anything 0 -
Hope everyone had a great Long Weekend/Canada Day or 4th of July etc !
I was having a rough few days (as you can tell by my body image post). I think I was dehydrated (from the hot weekend), which affected my skin so my flaws were extra apparent. Seems I am more full and feel better now.
I am also changing my programming... I have decided to start to go about it on my own, use a template as a shell but use my own knowledge I've developed over 4+ years of lifting to guide me.
What programming does everyone follow on here? Do you have PTs/coaches? Do you design your own? Do you have any specific goals?
I used to have a coach but can't afford it anymore. I ran PH3 and just tested my maxes yesterday. It's 5 days of lifting with a typical (yet aggressive) powerlifting DUP and then a full body building program hitting upper and lower each twice per week. On top of that I circuit train or do some kind of cardio on my rest days.
Trying to decide what to do next. I am chunky but don't seem strong enough for it to pay off. But I'd miss powerlifting/squatting 3x per week if I were to pick a body building program
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I ended my cut Friday or maybe it was Saturday morning at breakfast. Comparison photo from November 2017 and Saturday is below. I weigh .5 pound less now than November, but allowing for margin of error I'd call it the same weight. I can't tell much difference between the two aside from lower BF% and less rounding of my shoulders. So, that was a little disappointing. Aside from the photos, I can tell a difference looking in the mirror and seeing more definition. I also broke out the tape measure today. I lost a full inch from my waist. I gained .5 inch in my shoulders, chest, and biceps. Across my hips and glutes, I gained a full inch. Tale of the tape says success. I'm going to be at maintenance this week. Vacation the week after, hopefully around maintenance or so that week but probably several beers over maintenance.
As for my next program, I have designed my own. This cut has made apparent some imbalances and problems. My posture, in particular, sucks. I also developed impingements in both shoulders. And my injured patellar tendon has limited lower body development, resulting in my upper body being more developed. So, the program will address all of that through a 4-day upper-lower split. Following the recent research, I'll be working on hypertrophy through primarily volume increases rather than intensity increases. Diet-wise I'll be eating at a bulky maintenance.
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Hope everyone had a great Long Weekend/Canada Day or 4th of July etc !
I was having a rough few days (as you can tell by my body image post). I think I was dehydrated (from the hot weekend), which affected my skin so my flaws were extra apparent. Seems I am more full and feel better now.
I am also changing my programming... I have decided to start to go about it on my own, use a template as a shell but use my own knowledge I've developed over 4+ years of lifting to guide me.
What programming does everyone follow on here? Do you have PTs/coaches? Do you design your own? Do you have any specific goals?
Powerlifting specific plan, created by my coach. Goals are all powerlifting related (except the one where I want to do a pull-up with 45 lbs added. I'm at 25 lbs currently).
I have accidentally bulked beyond my comfort zone. 185.4 this morning. Mid-170's is where I feel pretty comfortable without losing strength. Back on a stupid cut. 0 -
Hope everyone's doing well. Overall, I've been alright, but this perma-cut is just wearing on me. I finished June pretty well and crept my moving average down to right at 173 for the first time since March. However, since the fourth I've been really struggling with adherence and I'm averaging +250 cal/day over TDEE for the last two weeks. Holiday gatherings and work functions this week certainly haven't been my friend but they're things for which I should've/could've been better prepared and choices that resembled steering into the skid more than an attempt at mitigating damage. I'm waffling about just staying the course and trying to force myself to be more accountable or trying something like PSMF or RFL, not because they're magic, but because I feel like I'm not trustworthy to make the correct adult decisions and not eat like a kid who just got back from fat camp if presented with the opportunity to do so.
Any and all insight appreciated, as always. Curious whether those here think I need to be talked down from this ledge or just shoved off.1 -
Hope everyone's doing well. Overall, I've been alright, but this perma-cut is just wearing on me. I finished June pretty well and crept my moving average down to right at 173 for the first time since March. However, since the fourth I've been really struggling with adherence and I'm averaging +250 cal/day over TDEE for the last two weeks. Holiday gatherings and work functions this week certainly haven't been my friend but they're things for which I should've/could've been better prepared and choices that resembled steering into the skid more than an attempt at mitigating damage. I'm waffling about just staying the course and trying to force myself to be more accountable or trying something like PSMF or RFL, not because they're magic, but because I feel like I'm not trustworthy to make the correct adult decisions and not eat like a kid who just got back from fat camp if presented with the opportunity to do so.
Any and all insight appreciated, as always. Curious whether those here think I need to be talked down from this ledge or just shoved off.
Yea this time around is hard for me too. I am going to have an official diet break starting July 20th for about a week or so. I don't even feel like I've earned a diet break because my deficit is so small, I am not even that lean, it's will be 11 weeks at that point which is probably a good time to do it. But I am going to give it a try because I know come week 16 I will feel burnt out and it will be too late.
But anyhow hopefully you can find something that works. For some being very strict for a shorter period of time can help
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I am in the final stages of tweaking my workout. Diet went pretty well this week on UD2, so i feel i can be compliant on it. Sunday i leave for Italy for work, ao after i get back, will be hard core UD2.1
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I am in the final stages of tweaking my workout. Diet went pretty well this week on UD2, so i feel i can be compliant on it. Sunday i leave for Italy for work, ao after i get back, will be hard core UD2.
Oh wow Italy... how long are you going for? I hope you enjoy all the food, I am jealous!0
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