muscles sorer on cut....

[Melodie]

Sine ive started my cut, i seem to feel each exercise alot mroe in terms of the muscle actually working... i never did on a bulk!
But also for instance i trained legs on monday.... they are still really sore... and its friday.... is it normal to be alot sorer on a cut as im not getting as much food to repair them faster...

Or should i lower the volume of my workouts... since as my legs are still sore, its affecting my cardio....

Thanks

[Bostongeorge617]

Sine ive started my cut, i seem to feel each exercise alot mroe in terms of the muscle actually working...

Are you lifting the same weight and reps as when you were bulking?

[Alex2010]

its absolutely normal, make sure ur taking in enough protein if it has been a big jump in soreness, u might be cutting out too much.

i would NOT recommend for u to change ur workout to less volume, mistake people make too much is they change their routines to lesser weight, this should be the time when u need to push yourself the hardest to keep as much lean mass and strength as possible. key is to take in as much protein as possible while keeping the calorie deficit in check.

[Melodie]

same weight and same reps yes, and i have increased my protein by 80gs a day

[darinaldi]

its absolutely normal, make sure ur taking in enough protein if it has been a big jump in soreness, u might be cutting out too much.

i would NOT recommend for u to change ur workout to less volume, mistake people make too much is they change their routines to lesser weight, this should be the time when u need to push yourself the hardest to keep as much lean mass and strength as possible. key is to take in as much protein as possible while keeping the calorie deficit in check.

I partially disagree with this post. I think that volume will eventually need to be decreased, while lifting as heavy as before. You need to lift as heavy as you have been or else you will start losing muscle mass (unless you're on steroids).

But your recovery does diminish when you cut calories, and keeping the same volume as before can lead to overtraining. I mean real overtraining, not the dumb-ass bb.com definition most people misuse around here. You can actually cut volume by up to 2/3 and maintain strength so long as your intensity stays the same or increases. But the minute you stop lifting heavy you will start losing muscle.

And yes, you need to increase protein intake while cutting as well in order to maintain muscle mass.

[Tommy W.]

Decrease volume but not weight or intensity

[mfbarbmff]

I partially disagree with this post. I think that volume will eventually need to be decreased, while lifting as heavy as before. You need to lift as heavy as you have been or else you will start losing muscle mass (unless you're on steroids).

But your recovery does diminish when you cut calories, and keeping the same volume as before can lead to overtraining. I mean real overtraining, not the dumb-ass bb.com definition most people misuse around here. You can actually cut volume by up to 2/3 and maintain strength so long as your intensity stays the same or increases. But the minute you stop lifting heavy you will start losing muscle.

And yes, you need to increase protein intake while cutting as well in order to maintain muscle mass.

I second this.

When transitioning to a cut:

1. Up protein consumption
2. Up intensity (or maintain)
3. Lower frequency
4. Lower workout volume

[adoboandryce]

soreness on a cut makes total sense. if you're doing everything you used to do before except eat less, then your body is adjusting to a different quantity of nutrients.

i also support dropping volume on a cut. you want to make sure you don't lose your strength, so lifting heavy is important.

[musicianman]

I seem to be sorer for the first few weeks, and then my body adapts.

Sticking in one or two days a week where you go over maintenance (but not too much) really helps, though.

[darinaldi]

Decrease volume but not weight or intensity

LOL - you managed to be clearer in seven words than I was in three paragraphs.

[darinaldi]

you should eat more...

This from the man 233 feet tall but only 160 lbs?

[musicianman]

This from the man 233 feet tall but only 160 lbs?

Hypocrites, I tell you.

[400Lb Gorilla]

This from the man 233 feet tall but only 160 lbs?

lol thats thin.

[Tommy W.]

LOL - you managed to be clearer in seven words than I was in three paragraphs.

haha. Im just lazy!

[Melodie]

cool thanks guys, im still gona train 5 times a week each bodypart but, i think ill take a set of each exercise

[Melodie]

Im kinda carb cycling, i go from 250g carbs on leg day down to just 175 on say arms for instance, with a refeed every 4-5 days

[anonymous]

Is it really necessary to up protein consumption... I get in atleast 1g/lb of lean mass but its hard to get in much more on 2250 calories...

[XXX666]

Is it really necessary to up protein consumption... I get in atleast 1g/lb of lean mass but its hard to get in much more on 2250 calories...

Being 19 *not a knock in anyway* if i were you i'd be bulking. The natural hormone levels are still very high. 1g/1lbs of body weight at a bare minimum. Thats unless your trying to stay that lean. Just a suggestion

[mfbarbmff]

Is it really necessary to up protein consumption... I get in atleast 1g/lb of lean mass but its hard to get in much more on 2250 calories...

1 gram protein per pound of bodyweight is enough to support optimal muscle building during maintenance and a bulk, but in situations where calorie consumption is reduced substantially, you should push closer toward 1.5 gram protein per pound of bodyweight.

The general rule of thumb is the following:

The leaner you are, the more gram of protein per pound of bodyweight.
The larger the calorie deficit, the more grams of protein per pound of bodyweight.
The more active you are, the more grams of protein per pound of bodyweight.
And vice versa.

Dietary protein has a sparing effect on muscle protein. This is especially true when you are limiting carbohydrate intake.

[Tommy W.]

1 gram protein per pound of bodyweight is enough to support optimal muscle building during maintenance and a bulk, but in situations where calorie consumption is reduced substantially, you should push closer toward 1.5 gram protein per pound of bodyweight.

The general rule of thumb is the following:

The leaner you are, the more gram of protein per pound of bodyweight.
The larger the calorie deficit, the more grams of protein per pound of bodyweight.
The more active you are, the more grams of protein per pound of bodyweight.
And vice versa.

Dietary protein has a sparing effect on muscle protein. This is especially true when you are limiting carbohydrate intake.

this^^^^^^^^

Your body will convert protien to carbs if it needs to leaving you in a protien defecit for your needs...less carbs+more protien

[JOHN GARGANI]

LOL - you managed to be clearer in seven words than I was in three paragraphs.

I agree and repped him....

[JOHN GARGANI]

Is it really necessary to up protein consumption... I get in atleast 1g/lb of lean mass but its hard to get in much more on 2250 calories...

a better question would be why, at your age, and height and weight, are you limiting yourself to that little calories???


as many now know, it is NOT necessary to severely limit the amount of carbs when cutting....

[Melodie]

mmm i weigh a fair bit more than him, and am cutting on 2400....