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  1. #1
    Vieques state of mind jmsilva22's Avatar
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    How to maintain/add muscle mass while cutting

    Hello old timers... =)


    Please share you're methods or techniques on the subject.

    I've been cutting for a long time now, went from 212 to 172. I am basically in good shape now, upper muscle mass has improved greatly but still need to work more in the middle section for abs to show. 2 or 3 pounds i guess...

    But sometimes I feel that if I push to hard I will loose some body mass. Any changes on diet (eat more calories, protein, carbs), splits, cardio routine that you guys can suggest? Like I said I'm still cutting but only for middle section (I guess you know what I mean by that) and some little fat i still have on the back (lats area).

    Thanks.
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  2. #2
    I'll Mod Til I'm Dead ironwill2008's Avatar
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    You can't chase two rabbits. Pick one goal--lose fat or gain muscle, and then optimize your training and nutrition to put you in a straight line to that goal.
    No brain, no gain.

    You can't out-train bad nutrition.

    "The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon

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  3. #3
    Vieques state of mind jmsilva22's Avatar
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    Hmmm....ok. I guess I'll keep doing my routine the same until cutting is "complete" and then learn how to build up. Thanks.
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  4. #4
    NAS Strongman bigtallox's Avatar
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    Originally Posted by jmsilva22 View Post
    Hmmm....ok. I guess I'll keep doing my routine the same until cutting is "complete" and then learn how to build up. Thanks.
    But bulking/cutting shouldn't determine routine. A routine that's good for building mass will also be good for preventing muscle loss while cutting.
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  5. #5
    Vieques state of mind jmsilva22's Avatar
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    Originally Posted by bigtallox View Post
    But bulking/cutting shouldn't determine routine. A routine that's good for building mass will also be good for preventing muscle loss while cutting.
    Yeah, (i think) i understand, meaning there's other factors like diet, macros, how much cardio, resting, etc. As you can see im still learning but I appreciate your comments guys.
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  6. #6
    Registered User JerryB's Avatar
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    Originally Posted by jmsilva22 View Post
    Hello old timers... =)


    Please share you're methods or techniques on the subject.

    I've been cutting for a long time now, went from 212 to 172. I am basically in good shape now, upper muscle mass has improved greatly but still need to work more in the middle section for abs to show. 2 or 3 pounds i guess...

    But sometimes I feel that if I push to hard I will loose some body mass. Any changes on diet (eat more calories, protein, carbs), splits, cardio routine that you guys can suggest? Like I said I'm still cutting but only for middle section (I guess you know what I mean by that) and some little fat i still have on the back (lats area).

    Thanks.

    I personally could never put on significant muscle mass without gaining some body fat. It’s very difficult to achieve significant progress in adding muscle mass and reduce body fat without compromising one or the other.

    Do you know your body fat percent? You are 6 feet and 173 pounds. If your body fat is 15% then you have only 147 pound of lean body mass. In addition you cannot target the area for body fat reduction.
    How can you visualize the training of a muscle if you don't know its structure?
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  7. #7
    Vieques state of mind jmsilva22's Avatar
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    Originally Posted by JerryB View Post
    In addition you cannot target the area for body fat reduction.
    Thats why I said (you know what i mean)....

    I haven't measured my BF% yet...
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  8. #8
    Registered User plmb1's Avatar
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    Originally Posted by jmsilva22 View Post
    Hello old timers... =)


    Please share you're methods or techniques on the subject.

    I've been cutting for a long time now, went from 212 to 172. I am basically in good shape now, upper muscle mass has improved greatly but still need to work more in the middle section for abs to show. 2 or 3 pounds i guess...

    But sometimes I feel that if I push to hard I will loose some body mass. Any changes on diet (eat more calories, protein, carbs), splits, cardio routine that you guys can suggest? Like I said I'm still cutting but only for middle section (I guess you know what I mean by that) and some little fat i still have on the back (lats area).

    Thanks.

    All advise so far is good.

    All I can add is that this is not rocket science. It's like this........its easy to get big and its easy to get lean......but........it hard as hell to be big and lean.

    Just get your bf down to a place that you feel ok with. At that point start adding the cals back in a little at a time until......guess what?.....its time to take a little off again.......repeat.
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  9. #9
    Vieques state of mind jmsilva22's Avatar
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    Originally Posted by plmb1 View Post
    All advise so far is good.

    All I can add is that this is not rocket science. It's like this........its easy to get big and its easy to get lean......but........it hard as hell to be big and lean.

    Just get your bf down to a place that you feel ok with. At that point start adding the cals back in a little at a time until......guess what?.....its time to take a little off again.......repeat.
    Got it....

    Thanks bro and everybody else for their 2 cents.
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  10. #10
    NAS Strongman bigtallox's Avatar
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    Originally Posted by jmsilva22 View Post
    Yeah, (i think) i understand, meaning there's other factors like diet, macros, how much cardio, resting, etc. As you can see im still learning but I appreciate your comments guys.
    Well since you said "(i think)", I'll elaborate...

    You said...

    Originally Posted by jmsilva22 View Post
    I guess I'll keep doing my routine the same until cutting is "complete" and then learn how to build up. Thanks.
    If your routine while cutting is labeled a "cutting routine", I'd reconsider what you posted above, because it most likely means it's not a very good routine for preventing muscle loss. If all you care about is what the scale says, then fine continue, but if you are concerned about loosing muscle and your long term progress, find a good program that will prevent muscle loss while eating below maintenance.

    Good luck.
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  11. #11
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    I agree whole-heartedly with the big man here. I see too many people say they are cutting, so they reduce calories, and then reduce the weight they use and go to high rep workouts.

    What has always worked for me, when I feel the need to shed some chubby, is to eat smart, minimize cheating, and to left heavy. This has allowed me to maintain size and strength while losing fat. Currently, on the 5-3-1 program, I have lost fat and gained in strength.

    Ray
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  12. #12
    Registered User amazongb's Avatar
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    As others have said gaining muscle on a cut is tough. Here's how I try though - continue to work hard on improving weight and reps.. it may not happen, but keep that level of intensity, as if you're on a bulk. Also, don't sacrifice carbs while cutting, you need all the extra energy you can while trying to maintain muscle etc.. that's often a big mistake which leads to a gaunt look imo.
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  13. #13
    Vieques state of mind jmsilva22's Avatar
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    i've been gradually increasing weigth and improving my workouts so i am lifting way more heavy than when i started. im not as big as you guys, but believe me i was a weak slob before and thats no more. and i feel/look stronger. but yea i've been cutting carbs a little along with empty calories and maintaining a clean no junk diet.

    so you see that's why i was asking the question in the first place. i knew there was going to be a time when i had to start changing strategies, like eating more (carbs, protein, cals, etc) and maybe some workout variations

    so again i thank you all for your comments
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  14. #14
    Registered User kenethleclair's Avatar
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    Smile Cut n lose vs cut n keep

    I cut from 195 lbs down to 161 lbs..my arms went from 16" to 15"....my waist

    from 37"-30"........my stomach from 41"-30" and my dk got 2" longer without the

    belly fat..my chest stayed at 40"...i can live with 15" arms..lol..plus i got my

    six pack back..
    kenethleclair
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  15. #15
    Vieques state of mind jmsilva22's Avatar
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    Originally Posted by kenethleclair View Post
    I cut from 195 lbs down to 161 lbs..my arms went from 16" to 15"....my waist

    from 37"-30"........my stomach from 41"-30" and my dk got 2" longer without the

    belly fat..my chest stayed at 40"...i can live with 15" arms..lol..plus i got my

    six pack back..
    nice work

    dick got longer w/o belly fat???

    wtf =)
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  16. #16
    Registered User Electricheadd's Avatar
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    I have been reading the fat loss forms for a couple weeks now. You probably cant hope to add muscle but you can do things to keep what you have. The cliff notes are the following.....

    1) lift heavy
    2) eat your protein (1-1.5gm/lb of lean mass)
    3) create a calorie deficit
    4) success!!!!!
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  17. #17
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    The lift heavy part I like.
    Not least because when you're at a calorie deficit you will surely notice you do not feel like going to the gym and pump iron.
    That's your body's way of telling you you're eating up your precious stores so either go and eat something or sit around and do nothing.
    Few good reps are easier to stomach than a lightweight marathon.
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  18. #18
    Snatch the peebble.... Brackneyc's Avatar
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    Originally Posted by jmsilva22 View Post
    Hello old timers... =)


    Please share you're methods or techniques on the subject.

    I've been cutting for a long time now, went from 212 to 172. I am basically in good shape now, upper muscle mass has improved greatly but still need to work more in the middle section for abs to show. 2 or 3 pounds i guess...

    But sometimes I feel that if I push to hard I will loose some body mass. Any changes on diet (eat more calories, protein, carbs), splits, cardio routine that you guys can suggest? Like I said I'm still cutting but only for middle section (I guess you know what I mean by that) and some little fat i still have on the back (lats area).

    Thanks.


    I see you are cutting only for the middle, so you may be ok to keep cutting. As long as you keep the weight loss to the middle, you are in good shape.

    Otherwise, I might suggest, at your height, you stop cutting and add some mass before your next cut.
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    Originally Posted by jmsilva22 View Post
    nice work

    dick got longer w/o belly fat???

    wtf =)
    There's truth to that. Your willie is hiding beneath a sheath of fat if you're carrying too much bodyfat.
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    Originally Posted by christos_swc View Post
    The lift heavy part I like.
    Not least because when you're at a calorie deficit you will surely notice you do not feel like going to the gym and pump iron.
    That's your body's way of telling you you're eating up your precious stores so either go and eat something or sit around and do nothing.
    Few good reps are easier to stomach than a lightweight marathon.
    yeah...i felt like that sometimes. like my mind is fired up for the workout but my body its saying "hell no!, lets watch some Seinfeld"... lol
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    Ive lost over 40lbs (302 to currently 260) and my arms went from 16.5 to 19 1/4 somehow in 4 months....no idea how! Ive been lifting 5 days a weeks with 6 reps max on everything I can do and added weight as I go every time I can... I never worked out a day in my life before Sept.1st 2010...and went from lazy as hell to 5 days a week...maybe thats why *shrugs*...I will say I started eating more and stopped losing weight this last 2 months...but Ive seen more gains and more strength these 2 months too.....even though I havent lost weight...Ive lost inches in my gut....
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    Originally Posted by Brackneyc View Post
    I see you are cutting only for the middle, so you may be ok to keep cutting. As long as you keep the weight loss to the middle, you are in good shape.

    Otherwise, I might suggest, at your height, you stop cutting and add some mass before your next cut.
    thanks for that advice bro. im already making a plan to increase my overall intakes and then go from there and continue lifting heavy. I have improved a lot and it really has helped my self esteem and personality in many ways. i wish I've had found this forum when i startet because i could have been way more advanced that what i am now. I was trying to do good, but I was way off in everthing I was doing.

    thanks to all of you for putting up with newbies like me with all the questions. i know it can get annoying so...
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    Snatch the peebble.... Brackneyc's Avatar
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    Originally Posted by jmsilva22 View Post
    thanks for that advice bro. im already making a plan to increase my overall intakes and then go from there and continue lifting heavy. I have improved a lot and it really has helped my self esteem and personality in many ways. i wish I've had found this forum when i startet because i could have been way more advanced that what i am now. I was trying to do good, but I was way off in everthing I was doing.

    thanks to all of you for putting up with newbies like me with all the questions. i know it can get annoying so...

    Weightlifting has saved more than a few lives I'm sure. Well, mine anyway.
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  24. #24
    Registered User Most Muscular's Avatar
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    A very common mistake I see people do, especially when dieting for a bodybuilding show, is to get away from what got them muscular in the first place! They most likely got more muscle because they pushed their body to lift more weight than it normally could do. This often is done using heavy weights with low reps. Many people when they start their contest prep go to a high rep scheme which normally results in lowering the weight.

    What's wrong with this picture? The body, which is used to being taxed with heavy weights, suddenly finds itself not having to utilize all of its muscle for these lighter weights. The result? It loses muscle mass because it is NOT needed. Muscle mass is a high maintenance thing for the body and it only builds it if it has too (as a result of being pushed by heavy weights).

    Use it or lose it.

    When I was in contest prep training my training did not differ from my off season training. I may not have been able to push as much weight (because of lower carbs, etc.) but I still pushed my body with as much weight as possible.

    nuff said...
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    Originally Posted by Most Muscular View Post
    but I still pushed my body with as much weight as possible.

    nuff said...

    Most never do.....
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    i see...

    now im really glad i made this thread. great info guys. thx
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  27. #27
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    Originally Posted by Most Muscular View Post
    A very common mistake I see people do, especially when dieting for a bodybuilding show, is to get away from what got them muscular in the first place! They most likely got more muscle because they pushed their body to lift more weight than it normally could do. This often is done using heavy weights with low reps. Many people when they start their contest prep go to a high rep scheme which normally results in lowering the weight.

    What's wrong with this picture? The body, which is used to being taxed with heavy weights, suddenly finds itself not having to utilize all of its muscle for these lighter weights. The result? It loses muscle mass because it is NOT needed. Muscle mass is a high maintenance thing for the body and it only builds it if it has too (as a result of being pushed by heavy weights).

    Use it or lose it.

    When I was in contest prep training my training did not differ from my off season training. I may not have been able to push as much weight (because of lower carbs, etc.) but I still pushed my body with as much weight as possible.

    nuff said...
    Same plan try to lift as heavy as possible. Have to caution with injuries seem to happen to me more when I am cutting. So I try to make sure that I dont push it too far.
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    Originally Posted by themyth2009 View Post
    Same plan try to lift as heavy as possible. Have to caution with injuries seem to happen to me more when I am cutting. So I try to make sure that I dont push it too far.
    yeah, I had a very close call a few months ago trying to go to POF and then for some reason didn't dropped the db's and kind of like hanged on to them and almost f*cked my right shoulder...had to take it easy for a while so it set me back a bit.
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