Ok so this will be my first time cutting, i've always just tried to add lean muscle but this time I went for the bulking. I'm up at about 190 lbs and I want to cut to about 180 or so to really get some definition for the summer. What is the best way to do this without losing my hard earned muscle?
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Thread: How to cut without losing muscle
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02-17-2011, 11:05 AM #1
How to cut without losing muscle
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02-17-2011, 11:27 AM #2
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"Knowing is not enough, we must apply. Willing is not enough, we must do." -Bruce Lee
"Using no way as way, Having no limitation as limitation" -Bruce Lee
"Do or do not, there is no try" -Master Yoda
"There are no limits. There are plateaus, but you must not stay there, you must go beyond them. If it kills you, it kills you. A man must constantly exceed his level". -Bruce Lee
R.I.P Larry "Dad" Wheeler November 24, 1942 - December 8, 2008
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02-17-2011, 11:57 AM #3
Reduce calories slightly and gradually. First do several weeks at maintenance (hardening phase or pre-cut)
Make sure to maintain ALL your lifts. If can't immediately increase calories. Don't look for fast fat loss. Do things slowly.
Reduce volume and frequency, but NOT weight on the bar.
Do not increase reps.
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02-17-2011, 12:12 PM #4
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02-17-2011, 12:18 PM #5
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02-17-2011, 12:59 PM #6
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02-17-2011, 05:16 PM #7
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02-19-2011, 02:44 PM #8
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02-19-2011, 03:18 PM #9
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02-27-2011, 02:34 PM #10
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02-27-2011, 03:53 PM #11
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02-27-2011, 03:53 PM #12
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02-27-2011, 03:56 PM #13
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02-27-2011, 03:56 PM #14
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02-27-2011, 04:52 PM #15
GIF files
@ 5'8 180 plan on competing in junior division (23yrs old) this year & making it official
Squat 280 5x (work in progress) Deadlift-HAHAHAHAH
Bench 330 4x vid http://www.youtube.com/watch?v=bqX6DY70CQw&feature=g-user-u
close grip http://www.youtube.com/watch?v=QfUu0HN-xiE&feature=channel&list=UL
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02-28-2011, 01:26 PM #16
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02-28-2011, 09:42 PM #17
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02-28-2011, 11:15 PM #18
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03-01-2011, 07:30 AM #19
- Join Date: Apr 2010
- Location: Washington, United States
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I did the following, dropped 20 lbs from Christmas to Feb 28th. (shooting for another 10 in March and the first week of April)
- dropped calories some, kept protein over 1g/lb lbm.
- EC stack (will reduce appetite, muscle sparing, some thermogenic effect. Mostly for the first two)
- added some cardio
- Reduced number of sets to 2/3 (so 2 sets instead of 3, 3 instead of 5 etc) at same weight and reps.
- Refeed on Fridays (a big dinner/big breakfast Saturday morning)
This has worked well for me; I've dropped 20lbs since Christmas. Shooting for another 10 in March/early April.
I should add, my lifts have remained the same (deadlift / OHP / bench) except for squat, I've lost about 8% of the total weight... I could rep them out if I had to at full weight but my form was getting real weak on the last few reps, figured better safe than sorry.I LIFT THINGS UP AND PUT THEM DOWN! - http://www.youtube.com/watch?v=M-cpojkILO0
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03-01-2011, 08:16 AM #20
- Join Date: Mar 2009
- Location: Milton, Florida, United States
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Lift heavy, KEEP EATING CARBS, and consume high amounts of protein. You need carbs, you want carbs, your body may start scavenging muscle for glucose if you cut out your carbs. Change what carbs you eat and when you eat them if necessary. Complex carbohydrates earlier in the day.
-T“In nothing do men approach so nearly to the Gods, as in giving health to men.” -Cicero
I am a disciple of anatomy and physiology, nutrition, pharmacology, facts...
235lbs./25% BF 2009 -to- 184lbs./13% BF 2010
Adding lean muscle, shooting for 200lbs/12% in 2011
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03-01-2011, 09:15 AM #21
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03-01-2011, 09:18 AM #22
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03-01-2011, 01:06 PM #23
- Join Date: Mar 2009
- Location: Milton, Florida, United States
- Age: 37
- Posts: 182
- Rep Power: 237
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03-01-2011, 03:31 PM #24
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