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Lost of strength on a cut

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Yanicka1
Yanicka1 Posts: 4,564 Member
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I have been cutting since December 1 st. Went from 130 pounds to 120-119 pounds in that time. That is 10-11 pounds in 20 weeks. Note that in that time I was not at a cut all the time. I have a tendency of cutting for a few weeks (2-4weeks) than eat at maintenance for 2 weeks ( between ovulation and TOM........sorry for the guys)

I am quite happy with my weight loss......but really bummed about my strength loss. I understand I can't do both at the same time, is there anything that I can do so lifting does not suck anymore? I just want to have fun again in the gym.

My squats are plateauing at 115-120 pounds 3 x 5
OHP 5 x 5 at 75 pounds to 3 x 5 at 65 pounds
Dumbbells bench press from 5 x 5 at 30 pounds to 3 x 5 at 25 pounds
Deadlifts from 1 x170 to 5 x 145

My cut is about 300 calories a day so nothing that excessive. I eat around 100 g of protein a day.

Thank you

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  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
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    Have you kept the volume the same since cutting?
  • Yanicka1
    Yanicka1 Posts: 4,564 Member
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    Went from 5 x 5 to 3 x 5 of stronglifts with 4 weeks of 5/3/1 last month
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
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    When did you stop seeing strength gains?
  • SideSteel
    SideSteel Posts: 11,068 Member
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    What is your protein, carb, and fat intake averages in grams please?
  • Yanicka1
    Yanicka1 Posts: 4,564 Member
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    When did you stop seeing strength gains?

    I would say middle of February
  • Yanicka1
    Yanicka1 Posts: 4,564 Member
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    What is your protein, carb, and fat intake averages in grams please?

    100 g of protein. Usually around 150 g of carbs and the rest fat.
  • SideSteel
    SideSteel Posts: 11,068 Member
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    What is your protein, carb, and fat intake averages in grams please?

    100 g of protein. Usually around 150 g of carbs and the rest fat.

    I don't know your calorie intake and consequently I don't know your fat intake. Can you please provide it in grams?

    Thanks!
  • Yanicka1
    Yanicka1 Posts: 4,564 Member
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    It varies between 50 to 75 g of fat. The constant is my protein but my fat and carbs are the values that changes
  • victoriannsays
    victoriannsays Posts: 568 Member
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    just came here to the group to post a similar question - tagging to see the answer.
  • Hendrix7
    Hendrix7 Posts: 1,903 Member
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    Some strength loss on a cut is simply down to having less overall body mass, which you can't do anything about.

    Perhaps consider having 1 or maybe 2 higher carb re-feed days per week, ideally the day before your lifting days and see if that helps performance.
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