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  1. #1
    Registered User Derk4397's Avatar
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    How do I cut without losing muscle?

    Avoid intensive cardio?

    I just did a short bulk of 6 weeks, maybe gained 1.5-2 lbs of muscle and now have to cut down to at least 12%BF for a competition. I'm at 16% right now.

    I am 6'4'' 198lbs. I lift weights 3 times a week, all compound lifts.

    How can I make sure I don't lose muscle? If I end up losing muscle I will look scrawny and terrible, because I'm not that huge. I have 12 weeks to get down to 12%BF.

    Reps for help, thank you so much!
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  2. #2
    Bigger, Stronger, Faster. biggerthanlavar's Avatar
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    biggerthanlavar is offline
    based on your pics and goal, I'd say forget a "conventional" cut and go for a "recomp" diet. In other words, build strength and muscle, while shedding fat. It might take a bit longer but you'll look better than going on a straight cut. Somehting like Keto might be good for this goal. High protien, moderately high fats to keep test flowing and low carbs, cycled every few days. Keep lifting hard and heavy, focus on the compound lifts,avoid Steady state cardio like the plague and do all out interval sprints 2x's a week.
    Obsessed is a word used often by the lazy, in order to describe the dedicated.

    Working to get sub 10% BF for the first time in my life!!!
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  3. #3
    Registered User josh0899's Avatar
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    Eat -1000 calories per day while on a 60%protiend 35%carb 15%fat diet.
    Weights 5 days per week and cardio (hiit or liss) 5 days per week.

    Incorperate the weights/cardio into your total calorie count so as that you still only loose 2lb per week.
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