Hi everyone, I think I need some help in my case , last year I did a dirty bulk which I wound up getting a lot of fat, I ended up my bulking at 189
I’ve been cutting since 16 weeks ago, I’ve lost almost 20 pounds , I’m 170lbs rn, I’ve been dieting with 1lb of protein per pound, training as hard as possible, doing cardio. The thing is I’m getting weaker every week, I’m losing strength more than I thought and I start to be concerned. I’m doing a deficit of 500kcal, losing about 1lb per week:
This is how I look right now.
What would you recommend me?
Id recommend doing what you think you want to do not base decisions on random ppl on forums 
1 Like
I get it! I was asking because I’m pretty indecisive, I could do a few weeks more but on the other hand I don’t wanna lose more strength
Anyone could give me some help?
Keep cutting but adjsut your calories to slow it down a bit. You still need to lose a bit of stomach fat. The slower you go the less muscle wasting.
4 Likes
I’m eating about 2000kcal, that would be 500kcal deficit with my BD right now, maybe adding 200 calories would be a good idea? I wish this would be my last month of cut. It starts to sucks a bit
1 Like
Yeah i think thats a solid plan
2 Likes
Thanks.
Btw every week I’m feeling weaker, I’m gonna give you an example.
Bench press:
At the end of the last bulk:
90kgx5
Last workout:
85kgx5
I haven’t been able to maintain strength, is this normal or should I be concerned?
Yes a slight decline is normal. Its easier to maintain muscle that fatter you are. Even enhanced pros gain a lot of fat in the off season to help build and preserve muscle before they stage prep and cut.
2 Likes
This isn’t too bad IMO.
Strength loss doesn’t necessarily mean muscle loss, especially in something like the bench press. Gaining fat alone will almost always improve the bench press. Do you deadlift? The deadlift is not impacted much by fat loss (sometimes it improves). If your deadlift stays the same or improves, you are probably not losing much muscle.
FWIW, a combo of injury (had to drastically reduce bench volume) and weight loss has my bench ~30 kgs less than it was at the end of my last bulk (183kg → 155 kg).
I get it, my pressing movements have been declining more regards other compound movements, Squats have been almost the same, a few pounds more and Rdls have been even improving a bit.
Thanks for the support!
1 Like
It’s been like that, My Romanian deadlift have been improving a bit during this cut, also hip thrust and a little bit my squat (like 5kg more).On pull movements I maintain the strength good, but overhead press and bench presses I notice myself weaker than any other movement
1 Like
Both Bench and OHP are influenced by body weight more so than most lifts.
This is a good sign. The squat is impacted by body weight and fat, but less so than bench. Improvement there tells me you aren’t losing much muscle.
2 Likes
I see !that’s why I’m struggling so hard with my ovh press. It’s good to know that, appreciate your help thanks man
1 Like
You’re not too fat now. I would maintain until you get your bench press back where it was, and preferably a little stronger. It is difficult to get stronger on a deficit.
IMO, putting on more muscle is the most important quest for you now that your fat weight is down. If you can get your bench press up to 100kg for 5 reps. maybe go on a short cut of 6 to 8 weeks. It usually takes a couple weeks to start to see a difference. But this time use your press strength as a metric to know when you are losing fat too quickly., so that you can add back a few carbs.
2 Likes
congrats on your progress
1 Like
In your opinion it’s time to stop the cut? For sure I’ll take that as a metric. When i was at 86kg I benched 100kgx1
IMO, yes. I would want to stabilize, and add some muscle/strength without a weight gain. You were there while heavier (and you’re still young), you will get back the strength.
Also, as you get stronger, do a few weeks trying to get the 5 rep maxes to become your 8 rep maxes.
Can I add some muscle without gaining weight eating at maintenance? Sorry if I ask too much bro😅. I’m looking forward to get back my strength
