Help! Im getting weaker?!

[ekeesser1]

Well to start off, i am 18 years old... about 5'9 and about 215 ish... a little overweight but currently loosing fat....ok so about a month ago, i started to see that ive been getting weaker and weaker as time goes on... before that i was gaining strenth consistintly... i work out 4-5 times a week, but dont overtrain(atleast i dont think so)... i dont have a set routine at the moment but usualy i do shoulders on monday... tuesday is back.. wendsday is chest... thursday is biceps.. friday is tricpes and legs...weekend off... i also do core about 2-3 times a week( is that a good workout?).... anyways ive been lifting for about a year and currently bench around 275 ish.. i was doing 305!!! I have no clue y i am getting weaker and im am getting pissed off and kind of discouraged.... i havent seen any loss in looks only strenth... only things that have changed are i am not taking protien any more and i am eating better/less.. i also lost about 20 pounds from doing cardio... i see how that could effect it a little bit but i am decreasing like crazy!! i still consume around 2000 calories a day so its not like im starving myself... so if you guys could help me out and tell me what i am doing wrong then that would be great.. also, give me a good high intesity splitbody workout routtine that is 4-5 times a week.. thank alot

[suzu90]

Seeing that you're losing fat, like you said above, you will burn some muscle aswell, but don't worry about that actually..you'll regain it as soon as you're done with cutting due to muscle/strength memory if you've heard about it.

[Devisty]

Very true dont worry! You'll be back up to your 305 in no time!

[lilsteve83709]

try deloading for a week (going super light). your CNS is probably tired and needs a break

[the1satanfears]

You're getting weaker because you're not eating enough. Period.

[pifer6455]

Over the summer i had a 3 day split, and i'm back in school so i have a 2 day split and i seem stronger with 2 days instead of 3 days idk why, maybe your workout is spread too far apart?

[LexWochner]

You're getting weaker because you're not eating enough. Period.

This. I assume your workouts are relatively intense, as 305 is certainly a respectable number. That means 2k calories just is not going to cut it.

Solution? Eat more. Problem? Gain weight.

Can't have it both ways. Either cut and lose weight and strength or bulk to gain both. My suggestion would be to continue cutting until you are happy, then gradually add more muscle and strength while keeping fat at a minimum.

Also, check out Madcows 5x5 strength program.

[chrislongy]

try deloading for a week (going super light). your CNS is probably tired and needs a break

cns?

[lilsteve83709]

cns?

central nervous system

[ekeesser1]

yo im about to add you on xbox live lol.. and thanks for the help

[Italiantank26]

Same thing happened to me, I'm 5'9, and I was about 220 and could bench 315, but Ive lost about 30 pounds, and I currently weigh around 190, my bench went down, but not by a lot, I can probably put up about 300, but only on days when my chest has fully recovered, and I do low reps.

[ekeesser1]

lol wow u sound just like me!! i was about 225-230 trying to get down to about 190... how did u lift when u were loosing weight? what was ur routine?

[Italiantank26]

lol wow u sound just like me!! i was about 225-230 trying to get down to about 190... how did u lift when u were loosing weight? what was ur routine?

I work out around 4 times a week, usually start of with bench, warming up with 10x225, then just add 10 lbs after each set, till I cant bench. Sometimes I'll do 5x10, start at 195 and add 10 lbs. On days when I want to bench really heavy I'll do 5x5, starting at 225, then usually working my way up to 305. Days I don't bench I do db bench, usually 4x10, from 65-80. I do shrugs, different variations of curls, triceps, shoulders, and back. When my upper body is sore, I squat and do lunges. It's tough lifting when losing weight, I went a week with almost no carbs, and my body was exhausted, I was only consuming 1800 calories while working out almost every day and trying not to lose my strength. Expect your gains to go down a little, but if you do it properly you won't lose much. I only lost 10 lbs off my max bench, and I've actually grew a little stronger in other areas. Just keep your protein up and your good.

[LILpainLILgain]

Seeing that you're losing fat, like you said above, you will burn some muscle aswell, but don't worry about that actually..you'll regain it as soon as you're done with cutting due to muscle/strength memory if you've heard about it.

not trying to contradict or anything but i heard muscle memory is a myth

[MustangNate007]

y arent you taking protein any more