losing strength while cutting
SonofNorthernDarkness
Posts: 64 Member
I've been cutting for about 8 months now and have found that I have lost quite a bit of strength in some of my lifts. Im not sure what the hell im doing wrong. I try to eat at least 1g of protein per LBM. I'm eating 2350 a day and lifting 4x a week with one day of cardio and one day of yoga DAFUQ
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Replies
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How big a deficit is that for you? What lifting program are you following?0
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It's inevitable, losing total body weight even if you retain 99% of your muscle will affect your lifts, especially pressing exercises and squatting.
you could try adding in creatine as this would make you retain some water weight.0 -
its about a 500 calorie deficit, im currently doing 5310
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I'm cutting too and have been since January. 5 days training a week, over 1g protein per lb of LBM and fairly high fats.
Currently my compounds fresh sets have went from:
2 second paused bench - 100kg x 5 - 100kg x 3
Strict dead overhead press - 60kg x 4 - 55 x 5
Squat - 110kg x 3 - can't even do 110kg anymore (I have to go to physio about mobility issues)
Barbell rows - not much of a loss
Rack pulls - stayed the same
I'm hoping when I start bulking in September they go up quite quickly.
I'm about to do my second refeed day to see if that helps retain some strength. (recommended by my old training partner)
It may be worth looking into for you!0 -
Slower weight loss will help a lot, as will higher protein intake. You have to take more breaks/deloads since your recovery will be inhibited. You will probably have to lower volume as well, BUT keep intensity high. All of that will help significantly.
However, 8 months of deficit is gonna hurt your lifts, period. And depending on where you are in your lifting career it may be impossible to maintain strength (if you're deadlifting 800lbs then a calorie deficit is gonna be a problem, period). On the opposite side of the spectrum, more beginner lifters can still gain strength in a deficit. Depends on where you are.
Definitely the biggest mistakes I've made while cutting (and thus losing strength) was the too-long sustained deficits (I take 2 week maintenance breaks every 6-8 weeks now) and trying to keep the volume high, which hurt my recovery and ultimately hurt my strength. I cut out almost all the volume work and just focus on heavy, intense movements and I've actually gained a little bit on my squats and deadlifts, while losing a little on my bench and OHP. All while losing 40lbs. So it can work. It's just really hard.0 -
Sadly your going to lose some. I've been doing the same thing and could build strength for a bit, but def hit a wall and it is a struggle to keep my lifts steady.0
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It's normal to lose strength, and think of it this way: You'll look great at the end of your cut, and when you start bulking the strength will come back much faster than it did the first time you earned it.0
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Are you having a good rest?0
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Keep your carbs up, especially before a workout. Make sure your deficit isn't too large. You shouldn't be loosing too much strength.
It looks like you're shooting for 30% fat, and you're over your goal on most days. You should definitely drop that down to about 50g-60g per day, and put the rest in carbs.
Here's a study which may help convince you to up your carbs.
http://www.ncbi.nlm.nih.gov/pubmed/204890320 -
galgenstrick wrote: »Keep your carbs up, especially before a workout. Make sure your deficit isn't too large. You shouldn't be loosing too much strength.
It looks like you're shooting for 30% fat, and you're over your goal on most days. You should definitely drop that down to about 50g-60g per day, and put the rest in carbs.
Here's a study which may help convince you to up your carbs.
http://www.ncbi.nlm.nih.gov/pubmed/20489032
I train fasted as i don't have the cals to eat before a workout0 -
Are you sure you're losing strength vs just not having the cals/energy for the workout?0
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fabian_chipper wrote: »Are you having a good rest?
rest like rest days or resting in between sets?0 -
Its common to lose strength in a deficit. Period. Has nothing to do with rest days, meal timing, meal make up, rest etc. Period. end thread GOOGLE a reliable source. Get in a body building community and everyone would have replied this way instead of all the stuff you have ^^^^^^ there. IT is common. Keep training. When you come back up to maintenenace you will regain strength.0
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sarahlifts wrote: »Its common to lose strength in a deficit. Period. Has nothing to do with rest days, meal timing, meal make up, rest etc. Period. end thread GOOGLE a reliable source. Get in a body building community and everyone would have replied this way instead of all the stuff you have ^^^^^^ there. IT is common. Keep training. When you come back up to maintenenace you will regain strength.
SO MFP has no lifters? I would think and know different. There are a bunch of lifter on MFP and competitive lifters.
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Not uncommon. When I used to get ready for contests, it wasn't unusual for me to use only about 65% to 75% of the weight resistance I normally used on other lifts. Cutting will not only reduce fat, but some muscle along the way.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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yopeeps025 wrote: »sarahlifts wrote: »Its common to lose strength in a deficit. Period. Has nothing to do with rest days, meal timing, meal make up, rest etc. Period. end thread GOOGLE a reliable source. Get in a body building community and everyone would have replied this way instead of all the stuff you have ^^^^^^ there. IT is common. Keep training. When you come back up to maintenenace you will regain strength.
SO MFP has no lifters? I would think and know different. There are a bunch of lifter on MFP and competitive lifters.
Mfp has everyone...and thus the replies that are off the mark. There are some lifters and trainers in here who got it spot on.
I don't think I said MFP has no lifters. Yep I didnt.
It is common to lose strength in a deficit.
Now, Do you need any further attention from me? This is not the first time you've come at me bro on something that is way off the topic of the original post. Holler at my inbox if needed.
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sarahlifts wrote: »Its common to lose strength in a deficit. Period. Has nothing to do with rest days, meal timing, meal make up, rest etc. Period. end thread GOOGLE a reliable source. Get in a body building community and everyone would have replied this way instead of all the stuff you have ^^^^^^ there. IT is common. Keep training. When you come back up to maintenenace you will regain strength.
So you're saying macro nutrients don't matter for strength? Sorry, but that is false. You can see the study I posted or read here about the importance of carbohydrates while lifting.
http://community.myfitnesspal.com/en/discussion/10049766/bulking-a-complete-guide-for-beginners/p1
carbohydrates matter for strength, you want maximum glycogen during your workout to fuel it.0 -
galgenstrick wrote: »sarahlifts wrote: »Its common to lose strength in a deficit. Period. Has nothing to do with rest days, meal timing, meal make up, rest etc. Period. end thread GOOGLE a reliable source. Get in a body building community and everyone would have replied this way instead of all the stuff you have ^^^^^^ there. IT is common. Keep training. When you come back up to maintenenace you will regain strength.
So you're saying macro nutrients don't matter for strength? Sorry, but that is false. You can see the study I posted or read here about the importance of carbohydrates while lifting.
http://community.myfitnesspal.com/en/discussion/10049766/bulking-a-complete-guide-for-beginners/p1
carbohydrates matter for strength, you want maximum glycogen during your workout to fuel it.
Stop majoring in minors. Fewer calories less strength.
I am aware of macros I count them and I am aware that carbs are awesome for lifting...but he didn't ask that. He said he's in a deficit and losing strength, its normal and expected in a deficit.
A diet made up of carbs only or mostly carbs in a deficit would still result in strength losses bc he is in a deficit.
Again, why are people putting words in my mouth? I didn't say that. There is no meal make up, unless it puts him a at maintenance or in a surplus that will effect his strength losses. It is expected. Majoring in minors.
Why are you fellas responding as if what I said was wrong? It isn't.0 -
Not uncommon. When I used to get ready for contests, it wasn't unusual for me to use only about 65% to 75% of the weight resistance I normally used on other lifts. Cutting will not only reduce fat, but some muscle along the way.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
make sense, I thought dropping that low of percentage of lifts was something of concern, but if its normal then i'll just stick to the course. I have about 4 months left on this cut0 -
sarahlifts wrote: »galgenstrick wrote: »sarahlifts wrote: »Its common to lose strength in a deficit. Period. Has nothing to do with rest days, meal timing, meal make up, rest etc. Period. end thread GOOGLE a reliable source. Get in a body building community and everyone would have replied this way instead of all the stuff you have ^^^^^^ there. IT is common. Keep training. When you come back up to maintenenace you will regain strength.
So you're saying macro nutrients don't matter for strength? Sorry, but that is false. You can see the study I posted or read here about the importance of carbohydrates while lifting.
http://community.myfitnesspal.com/en/discussion/10049766/bulking-a-complete-guide-for-beginners/p1
carbohydrates matter for strength, you want maximum glycogen during your workout to fuel it.
Stop majoring in minors. Fewer calories less strength.
I am aware of macros I count them and I am aware that carbs are awesome for lifting...but he didn't ask that. He said he's in a deficit and losing strength, its normal and expected in a deficit.
A diet made up of carbs only or mostly carbs in a deficit would still result in strength losses bc he is in a deficit.
Again, why are people putting words in my mouth? I didn't say that. There is no meal make up, unless it puts him a at maintenance or in a surplus that will effect his strength losses. It is expected. Majoring in minors.
Why are you fellas responding as if what I said was wrong? It isn't.
I see what you're saying, it's not wrong. What I'm saying is that his loss of strength could be because he is in a deficit as well as he is not eating enough carbs. My advice was to increase his carb intake because he's getting way to much fat in his diet (check his diary). He would probably see some of his strength return. But you're right. When in a deficit, you're not going to see strength gains unless you're new to lifting.
This is the part I don't agree with "Has nothing to do with rest days, meal timing, meal make up, rest etc. Period. "
You can lose strength, even in a surplus if overtaining, or not eating the right macro-nutrients.0 -
galgenstrick wrote: »sarahlifts wrote: »galgenstrick wrote: »sarahlifts wrote: »Its common to lose strength in a deficit. Period. Has nothing to do with rest days, meal timing, meal make up, rest etc. Period. end thread GOOGLE a reliable source. Get in a body building community and everyone would have replied this way instead of all the stuff you have ^^^^^^ there. IT is common. Keep training. When you come back up to maintenenace you will regain strength.
So you're saying macro nutrients don't matter for strength? Sorry, but that is false. You can see the study I posted or read here about the importance of carbohydrates while lifting.
http://community.myfitnesspal.com/en/discussion/10049766/bulking-a-complete-guide-for-beginners/p1
carbohydrates matter for strength, you want maximum glycogen during your workout to fuel it.
Stop majoring in minors. Fewer calories less strength.
I am aware of macros I count them and I am aware that carbs are awesome for lifting...but he didn't ask that. He said he's in a deficit and losing strength, its normal and expected in a deficit.
A diet made up of carbs only or mostly carbs in a deficit would still result in strength losses bc he is in a deficit.
Again, why are people putting words in my mouth? I didn't say that. There is no meal make up, unless it puts him a at maintenance or in a surplus that will effect his strength losses. It is expected. Majoring in minors.
Why are you fellas responding as if what I said was wrong? It isn't.
I see what you're saying, it's not wrong. What I'm saying is that his loss of strength could be because he is in a deficit as well as he is not eating enough carbs. My advice was to increase his carb intake because he's getting way to much fat in his diet (check his diary). He would probably see some of his strength return. But you're right. When in a deficit, you're not going to see strength gains unless you're new to lifting.
This is the part I don't agree with "Has nothing to do with rest days, meal timing, meal make up, rest etc. Period. "
You can lose strength, even in a surplus if overtaining, or not eating the right macro-nutrients.
His fat is fine. A pretty standard minimum is .35 to .4 grams of fat per pound of bodyweight. Even at his goal weight of 180 (I think I am reading your profile right OP) that would be 63 to 72 grams per day as a minimum. Eating more than that is fine.0 -
galgenstrick wrote: »sarahlifts wrote: »galgenstrick wrote: »sarahlifts wrote: »Its common to lose strength in a deficit. Period. Has nothing to do with rest days, meal timing, meal make up, rest etc. Period. end thread GOOGLE a reliable source. Get in a body building community and everyone would have replied this way instead of all the stuff you have ^^^^^^ there. IT is common. Keep training. When you come back up to maintenenace you will regain strength.
So you're saying macro nutrients don't matter for strength? Sorry, but that is false. You can see the study I posted or read here about the importance of carbohydrates while lifting.
http://community.myfitnesspal.com/en/discussion/10049766/bulking-a-complete-guide-for-beginners/p1
carbohydrates matter for strength, you want maximum glycogen during your workout to fuel it.
Stop majoring in minors. Fewer calories less strength.
I am aware of macros I count them and I am aware that carbs are awesome for lifting...but he didn't ask that. He said he's in a deficit and losing strength, its normal and expected in a deficit.
A diet made up of carbs only or mostly carbs in a deficit would still result in strength losses bc he is in a deficit.
Again, why are people putting words in my mouth? I didn't say that. There is no meal make up, unless it puts him a at maintenance or in a surplus that will effect his strength losses. It is expected. Majoring in minors.
Why are you fellas responding as if what I said was wrong? It isn't.
I see what you're saying, it's not wrong. What I'm saying is that his loss of strength could be because he is in a deficit as well as he is not eating enough carbs. My advice was to increase his carb intake because he's getting way to much fat in his diet (check his diary). He would probably see some of his strength return. But you're right. When in a deficit, you're not going to see strength gains unless you're new to lifting.
This is the part I don't agree with "Has nothing to do with rest days, meal timing, meal make up, rest etc. Period. "
You can lose strength, even in a surplus if overtaining, or not eating the right macro-nutrients.
His fat is fine. A pretty standard minimum is .35 to .4 grams of fat per pound of bodyweight. Even at his goal weight of 180 (I think I am reading your profile right OP) that would be 63 to 72 grams per day as a minimum. Eating more than that is fine.
i really don't have a goal, trying to cut to 10% bf before bulking. I think I should really go back to taking pre workout lol. That'll give me some strength0 -
galgenstrick wrote: »sarahlifts wrote: »galgenstrick wrote: »sarahlifts wrote: »Its common to lose strength in a deficit. Period. Has nothing to do with rest days, meal timing, meal make up, rest etc. Period. end thread GOOGLE a reliable source. Get in a body building community and everyone would have replied this way instead of all the stuff you have ^^^^^^ there. IT is common. Keep training. When you come back up to maintenenace you will regain strength.
So you're saying macro nutrients don't matter for strength? Sorry, but that is false. You can see the study I posted or read here about the importance of carbohydrates while lifting.
http://community.myfitnesspal.com/en/discussion/10049766/bulking-a-complete-guide-for-beginners/p1
carbohydrates matter for strength, you want maximum glycogen during your workout to fuel it.
Stop majoring in minors. Fewer calories less strength.
I am aware of macros I count them and I am aware that carbs are awesome for lifting...but he didn't ask that. He said he's in a deficit and losing strength, its normal and expected in a deficit.
A diet made up of carbs only or mostly carbs in a deficit would still result in strength losses bc he is in a deficit.
Again, why are people putting words in my mouth? I didn't say that. There is no meal make up, unless it puts him a at maintenance or in a surplus that will effect his strength losses. It is expected. Majoring in minors.
Why are you fellas responding as if what I said was wrong? It isn't.
I see what you're saying, it's not wrong. What I'm saying is that his loss of strength could be because he is in a deficit as well as he is not eating enough carbs. My advice was to increase his carb intake because he's getting way to much fat in his diet (check his diary). He would probably see some of his strength return. But you're right. When in a deficit, you're not going to see strength gains unless you're new to lifting.
This is the part I don't agree with "Has nothing to do with rest days, meal timing, meal make up, rest etc. Period. "
You can lose strength, even in a surplus if overtaining, or not eating the right macro-nutrients.
Then tell him to eat carbs. You never offered any advise you came in the post quoted me and came after a minor point in the major issue, GIVE THE OP SOME FEED BACK.
Edited to add ekk you did give this feed back. Ok cool.
But yeah I never said the macros don't matter. I count macros as much as calories. I carb up bf leg day most of the time in a cut. I'm new to lifting just 2 years and havent experienced strength losses bc I'm new but I do know 3rd time hitting legs in a 6 day training week. I need my carbs to power thru.0 -
lowendfuzz wrote: »galgenstrick wrote: »sarahlifts wrote: »galgenstrick wrote: »sarahlifts wrote: »Its common to lose strength in a deficit. Period. Has nothing to do with rest days, meal timing, meal make up, rest etc. Period. end thread GOOGLE a reliable source. Get in a body building community and everyone would have replied this way instead of all the stuff you have ^^^^^^ there. IT is common. Keep training. When you come back up to maintenenace you will regain strength.
So you're saying macro nutrients don't matter for strength? Sorry, but that is false. You can see the study I posted or read here about the importance of carbohydrates while lifting.
http://community.myfitnesspal.com/en/discussion/10049766/bulking-a-complete-guide-for-beginners/p1
carbohydrates matter for strength, you want maximum glycogen during your workout to fuel it.
Stop majoring in minors. Fewer calories less strength.
I am aware of macros I count them and I am aware that carbs are awesome for lifting...but he didn't ask that. He said he's in a deficit and losing strength, its normal and expected in a deficit.
A diet made up of carbs only or mostly carbs in a deficit would still result in strength losses bc he is in a deficit.
Again, why are people putting words in my mouth? I didn't say that. There is no meal make up, unless it puts him a at maintenance or in a surplus that will effect his strength losses. It is expected. Majoring in minors.
Why are you fellas responding as if what I said was wrong? It isn't.
I see what you're saying, it's not wrong. What I'm saying is that his loss of strength could be because he is in a deficit as well as he is not eating enough carbs. My advice was to increase his carb intake because he's getting way to much fat in his diet (check his diary). He would probably see some of his strength return. But you're right. When in a deficit, you're not going to see strength gains unless you're new to lifting.
This is the part I don't agree with "Has nothing to do with rest days, meal timing, meal make up, rest etc. Period. "
You can lose strength, even in a surplus if overtaining, or not eating the right macro-nutrients.
His fat is fine. A pretty standard minimum is .35 to .4 grams of fat per pound of bodyweight. Even at his goal weight of 180 (I think I am reading your profile right OP) that would be 63 to 72 grams per day as a minimum. Eating more than that is fine.
i really don't have a goal, trying to cut to 10% bf before bulking. I think I should really go back to taking pre workout lol. That'll give me some strength
Ok. I just went back and read and see that you said that you are cutting until 200. I had missed that and saw 180 in your next sentence. Regardless, your fat intake is fine. I looked at your diary, thinking that it was going to be super high and it just wasn't. I was kind of disappointed TBH (kidding.)0 -
it'll "amp" you up. Stimulants are normally used before training sessions by many people who are "cutting" because of the lack of energy in many cases. Just don't over do it.lowendfuzz wrote: »galgenstrick wrote: »sarahlifts wrote: »galgenstrick wrote: »sarahlifts wrote: »Its common to lose strength in a deficit. Period. Has nothing to do with rest days, meal timing, meal make up, rest etc. Period. end thread GOOGLE a reliable source. Get in a body building community and everyone would have replied this way instead of all the stuff you have ^^^^^^ there. IT is common. Keep training. When you come back up to maintenenace you will regain strength.
So you're saying macro nutrients don't matter for strength? Sorry, but that is false. You can see the study I posted or read here about the importance of carbohydrates while lifting.
http://community.myfitnesspal.com/en/discussion/10049766/bulking-a-complete-guide-for-beginners/p1
carbohydrates matter for strength, you want maximum glycogen during your workout to fuel it.
Stop majoring in minors. Fewer calories less strength.
I am aware of macros I count them and I am aware that carbs are awesome for lifting...but he didn't ask that. He said he's in a deficit and losing strength, its normal and expected in a deficit.
A diet made up of carbs only or mostly carbs in a deficit would still result in strength losses bc he is in a deficit.
Again, why are people putting words in my mouth? I didn't say that. There is no meal make up, unless it puts him a at maintenance or in a surplus that will effect his strength losses. It is expected. Majoring in minors.
Why are you fellas responding as if what I said was wrong? It isn't.
I see what you're saying, it's not wrong. What I'm saying is that his loss of strength could be because he is in a deficit as well as he is not eating enough carbs. My advice was to increase his carb intake because he's getting way to much fat in his diet (check his diary). He would probably see some of his strength return. But you're right. When in a deficit, you're not going to see strength gains unless you're new to lifting.
This is the part I don't agree with "Has nothing to do with rest days, meal timing, meal make up, rest etc. Period. "
You can lose strength, even in a surplus if overtaining, or not eating the right macro-nutrients.
His fat is fine. A pretty standard minimum is .35 to .4 grams of fat per pound of bodyweight. Even at his goal weight of 180 (I think I am reading your profile right OP) that would be 63 to 72 grams per day as a minimum. Eating more than that is fine.
i really don't have a goal, trying to cut to 10% bf before bulking. I think I should really go back to taking pre workout lol. That'll give me some strength
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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lowendfuzz wrote: »galgenstrick wrote: »sarahlifts wrote: »galgenstrick wrote: »sarahlifts wrote: »Its common to lose strength in a deficit. Period. Has nothing to do with rest days, meal timing, meal make up, rest etc. Period. end thread GOOGLE a reliable source. Get in a body building community and everyone would have replied this way instead of all the stuff you have ^^^^^^ there. IT is common. Keep training. When you come back up to maintenenace you will regain strength.
So you're saying macro nutrients don't matter for strength? Sorry, but that is false. You can see the study I posted or read here about the importance of carbohydrates while lifting.
http://community.myfitnesspal.com/en/discussion/10049766/bulking-a-complete-guide-for-beginners/p1
carbohydrates matter for strength, you want maximum glycogen during your workout to fuel it.
Stop majoring in minors. Fewer calories less strength.
I am aware of macros I count them and I am aware that carbs are awesome for lifting...but he didn't ask that. He said he's in a deficit and losing strength, its normal and expected in a deficit.
A diet made up of carbs only or mostly carbs in a deficit would still result in strength losses bc he is in a deficit.
Again, why are people putting words in my mouth? I didn't say that. There is no meal make up, unless it puts him a at maintenance or in a surplus that will effect his strength losses. It is expected. Majoring in minors.
Why are you fellas responding as if what I said was wrong? It isn't.
I see what you're saying, it's not wrong. What I'm saying is that his loss of strength could be because he is in a deficit as well as he is not eating enough carbs. My advice was to increase his carb intake because he's getting way to much fat in his diet (check his diary). He would probably see some of his strength return. But you're right. When in a deficit, you're not going to see strength gains unless you're new to lifting.
This is the part I don't agree with "Has nothing to do with rest days, meal timing, meal make up, rest etc. Period. "
You can lose strength, even in a surplus if overtaining, or not eating the right macro-nutrients.
His fat is fine. A pretty standard minimum is .35 to .4 grams of fat per pound of bodyweight. Even at his goal weight of 180 (I think I am reading your profile right OP) that would be 63 to 72 grams per day as a minimum. Eating more than that is fine.
i really don't have a goal, trying to cut to 10% bf before bulking. I think I should really go back to taking pre workout lol. That'll give me some strength
Ok. I just went back and read and see that you said that you are cutting until 200. I had missed that and saw 180 in your next sentence. Regardless, your fat intake is fine. I looked at your diary, thinking that it was going to be super high and it just wasn't. I was kind of disappointed TBH (kidding.)
The CDC recommends no more than 20% - 35% of your calories from dietary fat, I don't know where your source is from, but you can feel free to correct me if you have one that's better.
http://www.cdc.gov/nutrition/everyone/basics/fat/index.html?s_cid=tw_ob294
Yesterday for example, he ate 38% of his calories from dietary fat. What benefit does that much dietary fat serve? Especially when those extra calories can be added to carbs and give more energy in his workouts?0 -
galgenstrick wrote: »lowendfuzz wrote: »galgenstrick wrote: »sarahlifts wrote: »galgenstrick wrote: »sarahlifts wrote: »Its common to lose strength in a deficit. Period. Has nothing to do with rest days, meal timing, meal make up, rest etc. Period. end thread GOOGLE a reliable source. Get in a body building community and everyone would have replied this way instead of all the stuff you have ^^^^^^ there. IT is common. Keep training. When you come back up to maintenenace you will regain strength.
So you're saying macro nutrients don't matter for strength? Sorry, but that is false. You can see the study I posted or read here about the importance of carbohydrates while lifting.
http://community.myfitnesspal.com/en/discussion/10049766/bulking-a-complete-guide-for-beginners/p1
carbohydrates matter for strength, you want maximum glycogen during your workout to fuel it.
Stop majoring in minors. Fewer calories less strength.
I am aware of macros I count them and I am aware that carbs are awesome for lifting...but he didn't ask that. He said he's in a deficit and losing strength, its normal and expected in a deficit.
A diet made up of carbs only or mostly carbs in a deficit would still result in strength losses bc he is in a deficit.
Again, why are people putting words in my mouth? I didn't say that. There is no meal make up, unless it puts him a at maintenance or in a surplus that will effect his strength losses. It is expected. Majoring in minors.
Why are you fellas responding as if what I said was wrong? It isn't.
I see what you're saying, it's not wrong. What I'm saying is that his loss of strength could be because he is in a deficit as well as he is not eating enough carbs. My advice was to increase his carb intake because he's getting way to much fat in his diet (check his diary). He would probably see some of his strength return. But you're right. When in a deficit, you're not going to see strength gains unless you're new to lifting.
This is the part I don't agree with "Has nothing to do with rest days, meal timing, meal make up, rest etc. Period. "
You can lose strength, even in a surplus if overtaining, or not eating the right macro-nutrients.
His fat is fine. A pretty standard minimum is .35 to .4 grams of fat per pound of bodyweight. Even at his goal weight of 180 (I think I am reading your profile right OP) that would be 63 to 72 grams per day as a minimum. Eating more than that is fine.
i really don't have a goal, trying to cut to 10% bf before bulking. I think I should really go back to taking pre workout lol. That'll give me some strength
Ok. I just went back and read and see that you said that you are cutting until 200. I had missed that and saw 180 in your next sentence. Regardless, your fat intake is fine. I looked at your diary, thinking that it was going to be super high and it just wasn't. I was kind of disappointed TBH (kidding.)
The CDC recommends no more than 20% - 35% of your calories from dietary fat, I don't know where your source is from, but you can feel free to correct me if you have one that's better.
http://www.cdc.gov/nutrition/everyone/basics/fat/index.html?s_cid=tw_ob294
Yesterday for example, he ate 38% of his calories from dietary fat. What benefit does that much dietary fat serve? Especially when those extra calories can be added to carbs and give more energy in his workouts?
You are fear mongering.
He ate 99 grams of fat and a total of 2339 calories .
99g x 9 calories/gram = 891 calories
891 / 2339 = .3578
35.78% of his calories were from fat.
.78% above the CDC recommended amount of fat is not "way to much fat in his diet."
Furthermore, if you go back several days rather than taking a one day sample, yesterday was clearly a high fat day for him. In the past two weeks he's had one other day with that much fat and every other day has been below it.0 -
galgenstrick wrote: »lowendfuzz wrote: »galgenstrick wrote: »sarahlifts wrote: »galgenstrick wrote: »sarahlifts wrote: »Its common to lose strength in a deficit. Period. Has nothing to do with rest days, meal timing, meal make up, rest etc. Period. end thread GOOGLE a reliable source. Get in a body building community and everyone would have replied this way instead of all the stuff you have ^^^^^^ there. IT is common. Keep training. When you come back up to maintenenace you will regain strength.
So you're saying macro nutrients don't matter for strength? Sorry, but that is false. You can see the study I posted or read here about the importance of carbohydrates while lifting.
http://community.myfitnesspal.com/en/discussion/10049766/bulking-a-complete-guide-for-beginners/p1
carbohydrates matter for strength, you want maximum glycogen during your workout to fuel it.
Stop majoring in minors. Fewer calories less strength.
I am aware of macros I count them and I am aware that carbs are awesome for lifting...but he didn't ask that. He said he's in a deficit and losing strength, its normal and expected in a deficit.
A diet made up of carbs only or mostly carbs in a deficit would still result in strength losses bc he is in a deficit.
Again, why are people putting words in my mouth? I didn't say that. There is no meal make up, unless it puts him a at maintenance or in a surplus that will effect his strength losses. It is expected. Majoring in minors.
Why are you fellas responding as if what I said was wrong? It isn't.
I see what you're saying, it's not wrong. What I'm saying is that his loss of strength could be because he is in a deficit as well as he is not eating enough carbs. My advice was to increase his carb intake because he's getting way to much fat in his diet (check his diary). He would probably see some of his strength return. But you're right. When in a deficit, you're not going to see strength gains unless you're new to lifting.
This is the part I don't agree with "Has nothing to do with rest days, meal timing, meal make up, rest etc. Period. "
You can lose strength, even in a surplus if overtaining, or not eating the right macro-nutrients.
His fat is fine. A pretty standard minimum is .35 to .4 grams of fat per pound of bodyweight. Even at his goal weight of 180 (I think I am reading your profile right OP) that would be 63 to 72 grams per day as a minimum. Eating more than that is fine.
i really don't have a goal, trying to cut to 10% bf before bulking. I think I should really go back to taking pre workout lol. That'll give me some strength
Ok. I just went back and read and see that you said that you are cutting until 200. I had missed that and saw 180 in your next sentence. Regardless, your fat intake is fine. I looked at your diary, thinking that it was going to be super high and it just wasn't. I was kind of disappointed TBH (kidding.)
The CDC recommends no more than 20% - 35% of your calories from dietary fat, I don't know where your source is from, but you can feel free to correct me if you have one that's better.
http://www.cdc.gov/nutrition/everyone/basics/fat/index.html?s_cid=tw_ob294
Yesterday for example, he ate 38% of his calories from dietary fat. What benefit does that much dietary fat serve? Especially when those extra calories can be added to carbs and give more energy in his workouts?
You are fear mongering.
He ate 99 grams of fat and a total of 2339 calories .
99g x 9 calories/gram = 891 calories
891 / 2339 = .3578
35.78% of his calories were from fat.
.78% above the CDC recommended amount of fat is not "way to much fat in his diet."
Furthermore, if you go back several days rather than taking a one day sample, yesterday was clearly a high fat day for him. In the past two weeks he's had one other day with that much fat and every other day has been below it.
Your math is wrong. 891/2339 = 0.381 not .3578
Not fear mongering, I'm just asking what the purpose of eating that much fat serves when the rest of the calories can be added to carbs to assist in his workouts, and perhaps get a little bit of his strength back.0
This discussion has been closed.
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