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Lifting while on a cut

RoyalMoose11
RoyalMoose11 Posts: 211 Member
edited November 2024 in Fitness and Exercise
I'm going to be updating my gym routine (as it's gotten stale) and I'm also starting a cut in prep for summer. Has anyone found that your gym performance is inhibited by being on a calorie deficit? I'm wondering if I'll need to do six 3x8 exercises as opposed to my normal eleven 3x8 exercises. At a deficit I may not be able to complete the whole routine. I've read some things that say don't change your routine if it is working for you but I did the majority of my routine while at maintenance or calorie surplus.

I'll be doing a cut for 6 weeks and deciding from
There what to do next (maintain or bulk again) before June.

Replies

  • JoRocka
    JoRocka Posts: 17,525 Member
    I don't change anything- I do the same workouts regardless of my diet.

    The only thing that changes when I'm on a deficit it the numbers eventually go down- and the lifts are slower- takes longer- and carbs and carb timing matter more it seems. (as I'm finding)
  • DopeItUp
    DopeItUp Posts: 18,771 Member
    Depending on where you are in your lifting career, making progression may be difficult if not impossible. More advanced lifters will potentially see decreases in their lifts.

    For only 6 weeks, I'd just keep your routine the best you can. Don't deload without trying it at least.
  • SideSteel
    SideSteel Posts: 11,068 Member
    JoRocka wrote: »
    I don't change anything- I do the same workouts regardless of my diet.

    The only thing that changes when I'm on a deficit it the numbers eventually go down- and the lifts are slower- takes longer- and carbs and carb timing matter more it seems. (as I'm finding)

    ^ This -- however if you reach a point where recovery is impaired the first thing I'd attempt would be to reduce total training volume but maintain intensity.

    In your case (OP) it may involve reducing some of the exercises but it's hard to say that without context. So for example you might be able to maintain LBM just fine with fewer exercises as there could be some overlap/etc.
  • RoyalMoose11
    RoyalMoose11 Posts: 211 Member
    Good points on both ends.

    I'm also going to transition into eating 6 meals a day (something I wasn't doing before when my goals were weight loss and when I was marathon training). The carb goals I've thought about since I lift around 5pm so my mid-afternoon meal and dinner meal (which are before/after the lifting session) need to have some higher carb options. I've been looking into sample 6-meals-a-day plans so get some advice around which macros to eat when. Since I'm not in the ~17% BF range I'm looking to try to be more strategic with my planning as it'll be. More difficult to cut.
  • shreddedtrooper
    shreddedtrooper Posts: 107 Member
    To the OP:
    Great advice given thus far, agree and concur.

    Here is something for consideration, taken from the all knowing Nick Cheadle Fitness(please google). Fantastic free advice and straight to the point, I myself have learned a lot, here is a small exerpt from his Blog which he encourages to be shared.

    "Arguably the biggest contributor to long term dietary success is consistency. Lack of consistency more often than not equates to lack of results, progress & success. Do you really see yourself being able to follow a meal plan for longer than a period of 12-16 weeks? Do you really? The main way meal plans contribute to an unintelligent approach & mindset, is that they keep people (clients in particular) in the dark. There is no aspect of education; there is no learning; there is no understanding. If you’re constantly being told what to do, what need is there to do any further investigation? The ‘do as I say’ mantra is a horrible one, particularly when those saying it don’t even do so. Writing a meal plan for a client or individual teaches you absolutely nothing about how to eat or what & how much you’re eating or should be eating. Nothing."


    Granted he is talking about meal plans and in the end, timing is irrelevant however it is useful from individual to individual. So 3 meals, 6 meals, 9 meals, I think you catch the idea... Macros/Micros/Fiber/Water. Consistency.
    But truly, if 6 will assist you in being consistent go for it.... All you can do is try and accomodate for long term sustainable #gains

    Best of Luck!
  • JoRocka
    JoRocka Posts: 17,525 Member
    I only eat after 12 PM- no breakfast- just lunch and snacks and usually having some sort of snack between 3:30 and 4:00 is perfect for lifting around 5- then another 500 or so after the gym/dance class between 10 and 11 PM.

    You just mostly need to have something in your system- I like yogurt- but I've been transitioning to a more carby snack- as I said- that's tends to be very helpful- you just have a better lift with more gas in the tank.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    My gym sessions stay basically the same... workouts are based around the same handful of core lifts, with a few extra lifts thrown in based on current goals.

    Over time, progress can slow, but my individual workouts don't typically suffer much as long as my intake is reasonable.
  • sm1zzle
    sm1zzle Posts: 920 Member
    JoRocka wrote: »
    I don't change anything- I do the same workouts regardless of my diet.

    This.

This discussion has been closed.

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