Powerlifting while cutting - need input
RachNRoll
Posts: 192 Member
Long story short: overweight woman wanting/needing to lose weight and change shape of body, sedentary at the time. Boyfriend introduced me to Powerlifting. I was so weak in the beginning I couldn’t even lift the barbell alone. I started to track my calories and macros to lose weight while lifting. In 4 months I lost almost 6Kg and became stronger, even with a few issues in the meantime, like injury.
I was eating around 1300-1400 kcal, with one cheat meal here and there (usually sushi night).
I still need/want to lose weight (5 Kg, don’t judge, I have my reasons) but I think my body is becoming a little bit tired of the food restriction. I’ve been finding myself kind not being that strict with my plan for the past 2 weeks, and I’m starting to think that maybe I need to eat more? Or am I losing focus? By “not being strict” I mean sneaking on the cereal box or blueberries, or grapes.
All experiences that I read from people who Powerlift eat a lot, and even the ones who are cutting they didn’t start by cutting like in my case. So I’m having some problems in relating to people in the same situation as me.
Is there anyone out there with more experience in Powerlifting and cutting who can help me?
Am I eating enough? Or should I increase my calories and still lose weight? Or is it just a question of focus?
I was eating around 1300-1400 kcal, with one cheat meal here and there (usually sushi night).
I still need/want to lose weight (5 Kg, don’t judge, I have my reasons) but I think my body is becoming a little bit tired of the food restriction. I’ve been finding myself kind not being that strict with my plan for the past 2 weeks, and I’m starting to think that maybe I need to eat more? Or am I losing focus? By “not being strict” I mean sneaking on the cereal box or blueberries, or grapes.
All experiences that I read from people who Powerlift eat a lot, and even the ones who are cutting they didn’t start by cutting like in my case. So I’m having some problems in relating to people in the same situation as me.
Is there anyone out there with more experience in Powerlifting and cutting who can help me?
Am I eating enough? Or should I increase my calories and still lose weight? Or is it just a question of focus?
0
Replies
-
My recommendation would be to raise your calories to maintenance, either by a little bit per week or all at once, maybe depending on if you know your maintenance calories, and start logging strictly again.
I have a hard time coming back after a pause from logging, but I've no problem logging and eating at maintenance and then lower the calories again when I feel I'm mentally ready again or feel like I'd like to lose some more weight.
I'm doing this right now to prepare for summer when I usually have a hard time logging, it's just easier when you have more calories to play with, and also as you say to get that extra energy to advance while weight lifting!0 -
Have you been tracking your body fat as well? Maybe your not eating enough calories since your lifting so heavy. I am on my last 5 lbs and I am focusing more on my bodyfat. I teach fitness and train myself and its hard.0
-
ndidonatobarger wrote: »Have you been tracking your body fat as well? Maybe your not eating enough calories since your lifting so heavy. I am on my last 5 lbs and I am focusing more on my bodyfat. I teach fitness and train myself and its hard.
Yes I have. Right now I'm at 27.5% according to my Fitbit Aria but I don't think this scale is reliable whatsoever. Sometimes it says 25%, other times 27%.
I have my progress here actually: http://community.myfitnesspal.com/en/discussion/comment/36352183#Comment_36352183
After posting the initial post I had a massage and the therapist (I'm a regular) said he's seeing signs of exaustion at this point and advised me to take a break for a couple of days, treat myself with food and don't train except for a light walk. I might take a few days to go on maintenance and rest for 3 or 4 days...0 -
Without doing the maths on your stats and so assuming that 1300-1400 (+ 1 cheat meal per week) is a moderate deficit I would say that you should increase your total weekly calories somewhat. Suggest you either add 100 or so to your daily or increase that weekly cheat meal by 600 - 700 cals monitor and, if required, up them further.
Lifting, especially the power lifting protocols, can be very taxing and to maintain progression it is recommended that you eat very close to maintenance if not a slight surplus.
I know that this is frightening and that you feel you will get fat but at maintenance cals, with good stimulus from the training, adequate protein (and fat for health), and rest you should progress in your lifts whilst slowly reducing body fat.0 -
I've been lifting for the last 15ish months (breaks due to non-lifting injury along the way, prior to that it had been a ~10-year gap), and "cutting" for the last 11.5 months (there have been various breaks along the way, like vacation, but always back to the diet). When I started out I was gaining a ton of strength and losing 2lb/week and had no problem keeping to the calories. As time has gone on, my willingness to keep up that pace has dwindled to where I now just want to eat at maintenance. But that was because I started with 50lb of spare fat to burn for energy and now I have very little spare fat. Sometimes it is about being strict like you were when you started, but sometimes it is just your body needs more energy. I'm currently aiming for 0.5-0lb/week loss, but the lifting can definitely be taxing. I just recently hit a PR of 8x282.5lb squat combined with 8x290lb deadlift (tried for 9x) in the same session and honestly it wiped me out for the next day.
So, if your deficit is reasonable and you are completing your training and recovering, try being more strict with your food intake. If you find you aren't recovering and completing your training as desired then you have 2 directions you can go (and they aren't mutually exclusive). You can reduce the frequency/volume of your training (it takes less to maintain what you already built) or you can increase your calorie intake. It really depends on what your primary goals are right now (losing weight vs building strength/muscle). I mean, theoretically you could go 2 weeks at maintenance then 2 weeks at a 0.5lb/week cut if it helps you stick to the plan.0 -
My lifts suffer when i cut. its just the way it is. When i cut , i accept that i'm not gonna be hitting any pr's What i do is keep track of my body weight and my 1RM at that weight. Next time i get to that weight, i attempt to hit PRs for that weight. I lift a lot less at 145 than i do when i'm 185, its just the way it is. thats why there are weight classes. So when i train, i'm either eating a lot training for lifetime PR's , or i'm training to maintain while i cut. One or the other.
and when i train, i'm training for a whole lot more than adding weight to my lifts, Powerlifting is a sport , with specific rules, and i focus more on my form and technique than the lbs on the bar. I don't care what my lifts for the day are , i care more about working on and nailing perfect form, and getting a solid workout. As a woman a lot of your strength will come from your form, so spend your time cutting perfecting your form.
Eat at your deficit to cut and just adjust the barbell weight to a manageable weight, and work on technique. when you get to your goal weight, your technique should be really good, you can start to add in calories to do mini bulks to add some size (as much as us girls can) to add some lbs on the bar.5 -
ndidonatobarger wrote: »Have you been tracking your body fat as well? Maybe your not eating enough calories since your lifting so heavy. I am on my last 5 lbs and I am focusing more on my bodyfat. I teach fitness and train myself and its hard.
Yes I have. Right now I'm at 27.5% according to my Fitbit Aria but I don't think this scale is reliable whatsoever. Sometimes it says 25%, other times 27%.
I have my progress here actually: http://community.myfitnesspal.com/en/discussion/comment/36352183#Comment_36352183
After posting the initial post I had a massage and the therapist (I'm a regular) said he's seeing signs of exaustion at this point and advised me to take a break for a couple of days, treat myself with food and don't train except for a light walk. I might take a few days to go on maintenance and rest for 3 or 4 days...
Since you are "exhausted" i want to ask, are you on a powerlifting program? They are designed to not cause exhaustion, with set days and workouts, and specific rest days. I'd highly recommend a program if you are taking this seriously.1 -
So what I am reading, and correct me of I'm wrong, is that you have been on a deficit for 16 weeks from a diet perspective, and running a powerlifting program for 16 weeks (assuming).
So to kind of get you thinking of a few things, how many times have you deloaded in your powerlifting program?
If a good structured program incorporates deloads in its program periodically, wouldn't a good structured diet also incorporate "deloads" (maintenance periods) as well?0 -
I started like you, losing weight while running a powerlifting program. I didn't really notice fatigue from the lifting or plateaus until I got lean, bulked, and THEN tried to cut again.
That said, just make sure your deficit isn't too aggressive. Take a deload week when the program suggests. You can also try things like instead of running a 5x5 (are you?), try a 3x5. Etc. Are you doing a lot of added hypertrophy work. What program do you use?0 -
I'd say that - since you seem to be having issues with dietary adherence - that a dietary period of maintenance is a good idea. You probably only need a few weeks, then go back to a slight deficit.
Out of curiosity - as has been mentioned - what sort of program are you doing? Something common, such as 5/3/1 or the ilk, something a trainer has put together for you, or something you (and/or your boyfriend) put together?0 -
watch your macros too, i adjust mine depending on how im feeling in the gym. When i feel like i'm fatiguing and i think its from my nutrition, i bump up my protein, or generally i sip on a protein shake throughout my workout. And timing of when you get those nutrients is important. After you work out, you gotta eat some chicken or something right away to feed your muscles. I add in BCAA's also. Regardless of if im cutting, maint or bulk, i always watch my macros. You can work up a good macro balance even if you are in a cut. Make sure your calories are all solid healthy ones, not a bunch of sugar or alcohol or wasted calories.0
-
I've been doing heavy lifting for 3 years. 1.5 years I was losing the weight went the next 6-9 months was maintenance....I notice a large difference in what I could lift while on maintenance...much more weight.
But that being said I take a week off here and there and have a deload week every 4 weeks.
I have yet to feel the "exhaustion".0 -
watch your macros too, i adjust mine depending on how im feeling in the gym. When i feel like i'm fatiguing and i think its from my nutrition, i bump up my protein, or generally i sip on a protein shake throughout my workout. And timing of when you get those nutrients is important. After you work out, you gotta eat some chicken or something right away to feed your muscles. I add in BCAA's also. Regardless of if im cutting, maint or bulk, i always watch my macros. You can work up a good macro balance even if you are in a cut. Make sure your calories are all solid healthy ones, not a bunch of sugar or alcohol or wasted calories.
Why is the bolded important? nutrient timing?0 -
OP sounds too me like your cals are way too low. You haven't really gone into detail about your macros. try increasing your cal intake on WOD by 300 and see if that makes a difference.
Did u decrease cals even lower then 1400?0 -
watch your macros too, i adjust mine depending on how im feeling in the gym. When i feel like i'm fatiguing and i think its from my nutrition, i bump up my protein, or generally i sip on a protein shake throughout my workout. And timing of when you get those nutrients is important. After you work out, you gotta eat some chicken or something right away to feed your muscles. I add in BCAA's also. Regardless of if im cutting, maint or bulk, i always watch my macros. You can work up a good macro balance even if you are in a cut. Make sure your calories are all solid healthy ones, not a bunch of sugar or alcohol or wasted calories.
Why is the bolded important? nutrient timing?
you can leave your entire workout on the floor of the gym, if you don't get food in you after a powerlifting workout. you gotta get high protein food into your muscles right away, i dont know the exact science behind it, but its we do at my powerlifting gym. I know there are different schools of thought on this, i just go with my training from well respected powerlifting coaches, not just gym fitness trainers plus what i have found works for me..
For me and my experience, i dont eat a lot of carbs before i work out, or i will have a carb crash mid workout and get headachy. I'll eat carbs several hours before or after my workouts, or if im' doing a loooong workout i might add some during for energy release. I time my meals appropriately before my workout, so i have solid nutrition in me without being bloated. On my rest days , i eat whatever whenever. but on workout days, i'm careful what i have and when so energy is released and muscles are fed.0 -
watch your macros too, i adjust mine depending on how im feeling in the gym. When i feel like i'm fatiguing and i think its from my nutrition, i bump up my protein, or generally i sip on a protein shake throughout my workout. And timing of when you get those nutrients is important. After you work out, you gotta eat some chicken or something right away to feed your muscles. I add in BCAA's also. Regardless of if im cutting, maint or bulk, i always watch my macros. You can work up a good macro balance even if you are in a cut. Make sure your calories are all solid healthy ones, not a bunch of sugar or alcohol or wasted calories.
Why is the bolded important? nutrient timing?
you can leave your entire workout on the floor of the gym, if you don't get food in you after a powerlifting workout. you gotta get high protein food into your muscles right away, i dont know the exact science behind it, but its we do at my powerlifting gym. I know there are different schools of thought on this, i just go with my training from well respected powerlifting coaches, not just gym fitness trainers plus what i have found works for me..
For me and my experience, i dont eat a lot of carbs before i work out, or i will have a carb crash mid workout and get headachy. I'll eat carbs several hours before or after my workouts, or if im' doing a loooong workout i might add some during for energy release. I time my meals appropriately before my workout, so i have solid nutrition in me without being bloated. On my rest days , i eat whatever whenever. but on workout days, i'm careful what i have and when so energy is released and muscles are fed.
There's plenty of research documented that nutrient timing has very little effect vs. overall diet. More than likely it is simply a placebo effect for you......
0 -
There are more "efficient" ways to maintain muscle, loss fat, and keep your energy levels up. Generally following a powerlifting style training plan you would want to be at your caloric maintenance or a surplus to take full advantage of strength and muscle gains.
0 -
watch your macros too, i adjust mine depending on how im feeling in the gym. When i feel like i'm fatiguing and i think its from my nutrition, i bump up my protein, or generally i sip on a protein shake throughout my workout. And timing of when you get those nutrients is important. After you work out, you gotta eat some chicken or something right away to feed your muscles. I add in BCAA's also. Regardless of if im cutting, maint or bulk, i always watch my macros. You can work up a good macro balance even if you are in a cut. Make sure your calories are all solid healthy ones, not a bunch of sugar or alcohol or wasted calories.
Why is the bolded important? nutrient timing?
you can leave your entire workout on the floor of the gym, if you don't get food in you after a powerlifting workout. you gotta get high protein food into your muscles right away, i dont know the exact science behind it, but its we do at my powerlifting gym. I know there are different schools of thought on this, i just go with my training from well respected powerlifting coaches, not just gym fitness trainers plus what i have found works for me..
For me and my experience, i dont eat a lot of carbs before i work out, or i will have a carb crash mid workout and get headachy. I'll eat carbs several hours before or after my workouts, or if im' doing a loooong workout i might add some during for energy release. I time my meals appropriately before my workout, so i have solid nutrition in me without being bloated. On my rest days , i eat whatever whenever. but on workout days, i'm careful what i have and when so energy is released and muscles are fed.
There's plenty of research documented that nutrient timing has very little effect vs. overall diet. More than likely it is simply a placebo effect for you......
i'm just giving the OP my experience with cutting and Powerlifting. for me its not a placebo, but i appreciate everyone's opinions. everyone is different. The OP can take from my experience whatever she wants or doesn't want.0 -
I don't know that powerlifters cut very often, just watching competitions... What is your routine?0
-
heres a link to an article by a well known powerlifter and a better explanation of what i was trying to say about macros and timing.
http://www.powerrackstrength.com/nutrition-for-the-female-powerlifter/0 -
Hi, nice I see a lot of input from you. I'll try to answer the questions:So to kind of get you thinking of a few things, how many times have you deloaded in your powerlifting program?You can also try things like instead of running a 5x5 (are you?), try a 3x5. Etc. Are you doing a lot of added hypertrophy work. What program do you use?
I started 5 months ago with the 5x5 program, but then I started having some issues, like hip impingement (extreme pain in my inner hip/tight) so I decided to deload a little bit and since my main goal for now is to lose the extra weight I started doing it for reps. So I do the same exercises as in the 5x5 program but more reps and less weight, even though I increase a little bit every week. But I also do accessory work that was recommended for me because of the hip impingement and also because of my back (also had some super tense muscles), so I do the abductor machine (4 sets, 15 reps), back extension with 10kg (4 sets, 12 reps) and 2 times a week I do triceps, calves and leg extension/curls just because I like doing them and I want better calves. On my days off the gym I go for a 30-40 min walk.and when i train, i'm training for a whole lot more than adding weight to my lifts, Powerlifting is a sport , with specific rules, and i focus more on my form and technique than the lbs on the bar.
I focus a lot on my form, and I always have someone spotting (and criticizing when needed).OP sounds too me like your cals are way too low. You haven't really gone into detail about your macros. try increasing your cal intake on WOD by 300 and see if that makes a difference.
Did u decrease cals even lower then 1400?
You're not the first one saying that I'm not eating enough, but the thing is until 2 weeks ago I wasn't feeling hungry with what I was eating. I don't religiously track macros, but I pay attention to protein and try not to go too overload on the carbs. Fiber is also very important to me. Never went below 1400 kcal. Sometimes I go up to 1800 for instance (time of the month, or cheat meal occasionally).You can work up a good macro balance even if you are in a cut. Make sure your calories are all solid healthy ones, not a bunch of sugar or alcohol or wasted calories.
There was a period of time that I was trying to be more strict with the macros, but then someone said that since my main goal for now was to lose weight then the macros weren't that important.
I only had alcohol twice in 5 months, and I do eat healthy. But I should probably pay more attention to macros, because maybe I eat too much fruit (I have a sweet tooth), and should probably eat something more dense.
I have to be honest though. I only started taking BCAAs 3 days ago, and I'd usually stay away from protein shakes (I'm not a fan of synthetic food), but now I am taking 30grams on my workout days.
I love powerlifting, and I am so eager to train and to improve, and get my heart rate going up, and the adrenaline. So when I can't train, I get frustrated
0 -
edit: but guys, I'm only a beginner here... I'm 73Kg, 1.69m and Squats (12x52.5 Kg); OHP (12x20Kg); Bench press (12x30Kg); Barbell row (12x35Kg); Deadlift (12x57.5Kg)0
-
I love powerlifting, and I am so eager to train and to improve, and get my heart rate going up, and the adrenaline. So when I can't train, I get frustrated
once you get a nutritional balance down, you should be able to cut and train without any problems, i do it all the time. Just change your mindset and realize you wont be making gains while you are cutting. its one or the other, but both feel great and neither is permanent you can flip flop any time you want. .
0 -
I love powerlifting, and I am so eager to train and to improve, and get my heart rate going up, and the adrenaline. So when I can't train, I get frustrated
once you get a nutritional balance down, you should be able to cut and train without any problems, i do it all the time. Just change your mindset and realize you wont be making gains while you are cutting. its one or the other, but both feel great and neither is permanent you can flip flop any time you want. .
Yeah, I guess you can say I'm eager, right? I want to make the gains after the summer, lean gains. I swear that I feel like I'm stronger, but my body just doesn't want to work for me
0 -
Given that you are a beginner you should fully expect to make strength progress while in a deficit. It will just happen more slowly compared to maintenance or surplus eating.0
-
I would take a 2 week maintenance phase where you bring calories to maintenance.
After the maintenance break return to your previous calorie intake and make sure you're getting right around 1g/lb goal bodyweight in protein while sticking to your previous calorie target.
Your rate of weight loss at that intake is pretty reasonable.
If you are still having performance related issues I would tend to look at training volume/program design and make adjustments there.0 -
I have been forever cutting (albeit rather lazily lately) and powerlifting for about 3 years. When my macros are on point, I rarely feel exhausted and am still able to make lifting progress (nothing like that first year though). When my macros suck, so does my lifting. My goal is 1500-1600 calories.0
-
I've been powerlifting and cutting since July. I've lost nearly 150lbs. Bench has decreased but squat and dead increased so much it more than makes up for that.
I started off not being able to bench the bar, couldn't hardly squat without weight and deadlifts didn't happen. Haha0 -
OP a 4x12 routine is not really preparing you for "powerlifting." Most of what I have ever read consistently shows strength gains are greatest at 5-8 reps with proper rest between each set.
If you really want to powerlift, you have a lot to reexamine. Diet, routine, and form. Hip impingement during squats tells me something is wrong. Watch Rippetoe videos, and then watch them again. And then film yourself and watch it. And then watch Rippetoe. And then yourself. Repeat. I don't know how your rows are some of your best lifts, but I really get the feeling you have some imbalances going.
Powerlifting is about competing for the heaviest squat, deadlift, and bench. That is all it is about. Otherwise it's strength training. Both are fine, but the strategy you need and the advice and recommendations you will get will differ for these. If you are looking to get serious then you will need to really rethink what you are doing based on what you've posted0 -
Soon side steel pretty much nailed it.
My only thought is pick one. Run the program and don't lose weight as fast or focus on the deficit and realize your lifts will suck.0
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.4K Introduce Yourself
- 43.8K Getting Started
- 260.2K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.4K Recipes
- 232.5K Fitness and Exercise
- 427 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.7K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions