How to lift during a cut?

This may seem a little petty, but I'm having a hard time getting motivated to hit the gym during my cut. I love lifting heavy/ Compound when I'm bulking because I know that I'm packing on muscle. Now that I'm eating a calorie deficit (400-500/day) It almost seems like a waste to spend time in the weight room. Obviously I understand that I am not building muscle. I'm really motivated to run, do hiit, and even ab work, but how do I convince myself to continue doing squats, deads, bench, pull-ups, etc. What am I really accomplishing? (srs).

hey dude, I'm in the same boat and am cutting from 16 - 12 BF so can for now bare with it. I think it gets really tough below 10% as your energy levels are next to depleted.

Are you taking any stims? they actually work well op a cut and in a fasted state and they will get you to the gym (and more importantly make you want to go). C4 or 1MR have worked well for me. Also try get your carbs in pre session and maybe a small sugar hit before you hit the gym.

Because you may lose some lean mass when cutting, you must do all you can to ensure the losses are minimal via diet AND training...

[QUOTE=Kayakmaker;1233689543]This may seem a little petty, but I'm having a hard time getting motivated to hit the gym during my cut. I love lifting heavy/ Compound when I'm bulking because I know that I'm packing on muscle. Now that I'm eating a calorie deficit (400-500/day) It almost seems like a waste to spend time in the weight room. Obviously I understand that I am not building muscle. I'm really motivated to run, do hiit, and even ab work, but how do I convince myself to continue doing squats, deads, bench, pull-ups, etc. What am I really accomplishing? (srs).[/QUOTE]

keep pushing hard to burn calories if nothing else :) dont forget you are pushing your hardest to maintain your muscle mass, if intensity drops muscles go away easier on a deficit. even if you arent gaining muscle try to gain it . maybe its happening you cant know :)

If you DON'T go to the weight room you'll just be a smaller version of what you are now. YOU HAVE to lift to keep your muscle mass as much as possible. Some muscle loss is inevitable but not weight training is a recipe for massive muscle loss. Keep lifting but lower the volume. This is strictly a preservation tactic but necessary

[QUOTE=Kayakmaker;1233689543]...how do I convince myself to continue doing squats, deads, bench, pull-ups, etc. What am I really accomplishing? (srs).[/QUOTE]

Lifting during a cut will minimize or prevent muscle loss. If that isn't enough of a reason, then I don't know what is. :)

heavy with low volume
u can build strength on a cut

Lift heavy, and lift hard! It's no different on a cut... ;)

[QUOTE=shadowbobo8028;1233696643]heavy with low volume
u can build strength on a cut[/QUOTE]

+1
also, still focus on progression, just very slow progression.

high intensity, low volume, slow progression... sounds like allpro to me!

Id be more worried there is a problem in your nutrition? What your height/weight/bf/cals/macro split/rate per week weight is dropping?

Im wondering if you could get away with throwing another 100 or 200 cals back in..
If not, do you use refeeds? Your lean enough, I would be having one per week..

Please excuse my ignorance but what do you mean as this interests me too as I'm also on a cut.... A refeed?


[QUOTE=TJP33;1233721713]Id be more worried there is a problem in your nutrition? What your height/weight/bf/cals/macro split/rate per week weight is dropping?

Im wondering if you could get away with throwing another 100 or 200 cals back in..
If not, do you use refeeds? Your lean enough, I would be having one per week..[/QUOTE]

Thanks for the solid advise.
Part of my question is more scientific, i guess. I understand how progressive overload works to build muscle during bulking, but what happens during a cut? How does breaking the muscle down prevent muscle loss if the cals arent there to support growth?
In my mind, I feel that a push-up/Pull-up circuit type routine would be better during a cut. Honestly, I hope I'm wrong. I just need to understand the science behind whats going on to help me focus.
Hope that makes sense.
As for my macros- My TDEE is 3100-3200. I'm eating @ 2600-2650.
P-170
F-90
C- 300

I started this cut 3 weeks ago @ 6', 202. Currently 197. Looking to get to 190ish (below 10%)

A deficit makes you lose weight because your body activates the process of using stored fat and muscle as energy. Most of the energy will come from body fat. If you stop lifting during this cut your body will start to burn more muscle for energy. If you continue to demand work from your muscles, the body is less interested in taking away from something it is trying to adapt to the work you are giving it.

The reason cutting and bulking exists is because people are too lazy to find a good balance to slowly progress at. It's too easy to just eat a 700 calorie surplus and then a 700 calorie cut. When you eat excess calories beyond what your body needs, it's stored as fat. People would be much better off doing a very mild bulks at 100-300 calories surplus and cutting less often. Think of it as a roller coaster that you want the hills to be as smooth and flat as possible, rather than huge ups and downs. You're not building muscle any faster at a 700 calorie surplus than at a 200 calorie surplus, you're just gaining more fat.

I haven't been at or under 10% since I was a scrawny teenager.

Is it true that your energy levels suck when you're that lean? I wouldn't know but I've heard it. Confirm/deny?

When cutting, your motivation to train hard should be minimising muscle loss.

[QUOTE=IDrinkBloodLOL;1233748763]I haven't been at or under 10% since I was a scrawny teenager.

Is it true that your energy levels suck when you're that lean? I wouldn't know but I've heard it. Confirm/deny?[/QUOTE]

I can confirm, cutting now. While bulking I felt I had energy for days and could always bust out 8 different exercises a day with room for more, but now that I'm cutting I do 3-4 accessory exercises while on 5/3/1 and it's really all I have in me.

[quote=r3dt4get;1233740303]a deficit makes you lose weight because your body activates the process of using stored fat and muscle as energy. Most of the energy will come from body fat. If you stop lifting during this cut your body will start to burn more muscle for energy. If you continue to demand work from your muscles, the body is less interested in taking away from something it is trying to adapt to the work you are giving it.

The reason cutting and bulking exists is because people are too lazy to find a good balance to slowly progress at. It's too easy to just eat a 700 calorie surplus and then a 700 calorie cut. When you eat excess calories beyond what your body needs, it's stored as fat. People would be much better off doing a very mild bulks at 100-300 calories surplus and cutting less often. Think of it as a roller coaster that you want the hills to be as smooth and flat as possible, rather than huge ups and downs. You're not building muscle any faster at a 700 calorie surplus than at a 200 calorie surplus, you're just gaining more fat.[/quote]

this^^^

[QUOTE=chroneos;1233751433]I can confirm, cutting now. While bulking I felt I had energy for days and could always bust out 8 different exercises a day with room for more, but now that I'm cutting I do 3-4 accessory exercises while on 5/3/1 and it's really all I have in me.[/QUOTE]

How low does body fat generally have to get before people start feeling like chit? Is it the leanness that does it or the calorie deficit? Like, if you got shredded and just maintained for a while would you regain your energy?