"Cutting" without losing muscle mass - could use some tips!

McLifterPants

Hi all! I've already solicited my friends for advice on this one, but any other input would be appreciated!

As of mid-July, I've lost enough weight to be down to the size I want to be. However, although I am not QUITE the dreaded "skinny fat," I'm not as firmed up as I would prefer to be. In August I decided to suck it up and do something about it. Onward into the cycle of bulk and cut!

As of August 14, I was 144 lbs and 22.1% body fat (breakdown: 112.2 lbs lean, 31.8 lbs fat). I ate at 1900 for 11 days (my sedentary TDEE is around 1750-1775; I base my calculations off this and eat back exercise calories) but was feeling bloaty, so went down to 1750 for another 11 days.

As of this morning, I am 148.2 lbs and 22.6% body fat (breakdown: 114.7 lbs lean, 33.5 lbs fat). Putting on 2.5 lbs lean mass = yay! Putting on 1.7 lbs fat = less yay!

My ultimate goal is to end up between 18 and 20% body fat. I did the math, and if I got back down to 144 (lost 4.2 lbs) without losing any lean mass, that would put me at 20.4% body fat, which is not a bad start. I don't have any deadlines on how fast I want to do this.

My current plan is to eat at 1600 (sedentary TDEE - 10%) + exercise calories, continue to lift the heaviest weights I can manage 3x per week, keep my protein intake up (I have it set for 30% calories and tend to get between 115 and 145 grams per day).

So after all that babbling, here is the question: is there anything else I should be watching/monitoring to make sure that I don't lose any (or at least minimal) lean mass during this phase? Muscle avatars, I'm looking at you!

McLifterPants

Bump

Determinednoob

Only read the title.

Lift as heavy as you can on a proper beginner strength routine. Realize strength gains will stall eventually. Eat a deficit.

More info http://www.myfitnesspal.com/topics/show/686963-large-collection-of-info-for-beginners

jacksonpt

Sounds like you're on the right track... keep doing what you're doing. It's a long and slow process, but you're getting there.

Unfortunately, when you bulk you can't avoid putting on a little fat. And when you cut, it's hard to avoid losing a little muscle. Keeping your suprlus/deficit small will keep the fat gains/muscle loss to a minimum, but will also slow the muscle gains/fat losses.

Patience is key.

Hendrix7

1 - sensible calorie deficit
2 - decent protein intake (1gr per 1lb of lean body mass minumum)
3 - continue to lift heavy, you should be able to at least maintain your current level of strength, possibly even get stronger on some movements
4 - don't go overboard with the cardio

Which is everything you are already doing.

simple as that really.

McLifterPants

Thank you guys!! I know this is a slow and at times frustrating process, I just want to make sure I'm doing it as close to "right" as I can!

juliebeannn

My current plan is to eat at 1600 (sedentary TDEE - 10%) + exercise calories, continue to lift the heaviest weights I can manage 3x per week, keep my protein intake up (I have it set for 30% calories and tend to get between 115 and 145 grams per day).

sounds perfect.
btw...i'm doing the same thing...except i'm eating at 1650 which is normal daily activity TDEE-15% for me + exercise cals.

slow and steady wins the race! good luck!

chrishgt4

Sounds pretty spot on to me!

karrielynn80

I'm doing basically the same thing - although i didn't have all the figures perfected like you. I know i want to be less body fat (i'm currently about 19%) but i'm not sure by how much. I have a wk and a half before i finish my first cut and i seem to have stalled or am coming to a head with my weight. so i'll begin increasing my calories when i'm done with this & calorie cycling.

I am also considering trying a pyramid method of lifting... I have been decreasing my reps every 4 wks & increasing my weight according to how I preform @ said reps & i'm ready for a bit of a change up - i like to keep my body guessing

McLifterPants

I'm doing basically the same thing - although i didn't have all the figures perfected like you.

Ex-accountant here; living your life by numbers is a very hard habit to break! Luckily my numbers addiction fits in pretty well with having fitness goals, haha

karrielynn80

I'm doing basically the same thing - although i didn't have all the figures perfected like you.

Ex-accountant here; living your life by numbers is a very hard habit to break! Luckily my numbers addiction fits in pretty well with having fitness goals, haha

lol, hey maybe you could take my act prin I & financial math for me this semster lol, i (attempted) to start some homework last night .. & OYE VEY - numbers not my thing lol!