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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01-21-2011, 04:33 PM #1
How to maintain/add muscle mass while cutting
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01-21-2011, 04:42 PM #2
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.
"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
Where the mind goes, the body follows.
Ironwill Gym:
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01-21-2011, 04:58 PM #3
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01-21-2011, 05:25 PM #4
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01-21-2011, 05:30 PM #5
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01-21-2011, 05:33 PM #6
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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 training a muscle if you don't know its structure?
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01-21-2011, 05:36 PM #7
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01-21-2011, 07:35 PM #8
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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01-21-2011, 07:41 PM #9
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01-21-2011, 08:09 PM #10
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Well since you said "(i think)", I'll elaborate...
You said...
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.Qualifying for long drive contest with 328 yard drive
https://www.youtube.com/watch?v=DKrGuFlqhaA
2017 Utah State Longest drive. This one went 328 and got me into finals
https://www.youtube.com/watch?v=Lx-_3HrZzI4
2017 Rockwell challenge. 325 yards
https://www.youtube.com/watch?v=VeuB2rPMcBA
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01-22-2011, 04:25 AM #11
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.
RayBeware of practicing your righteousness before other people in order to be seen by them, for then you will have no reward from your Father who is in heaven... so that your giving may be in secret. And your Father who sees in secret will reward you. Matt. 6: 1-4
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01-22-2011, 05:36 AM #12
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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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01-22-2011, 06:35 AM #13
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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01-22-2011, 06:49 AM #14
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01-22-2011, 06:53 AM #15
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01-22-2011, 02:08 PM #16
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01-22-2011, 02:53 PM #17
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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01-22-2011, 03:02 PM #18
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01-22-2011, 03:03 PM #19
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01-22-2011, 03:10 PM #20
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01-22-2011, 03:21 PM #21
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....
9-1-2010 302lbs
10-1-2010 285lbs
11-1-2010 268lbs
12-1-2010 261lbs
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01-22-2011, 03:23 PM #22
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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01-22-2011, 03:25 PM #23
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01-23-2011, 06:47 AM #24
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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...Holder of 4 National NPC Weight Class Titles in 4 different weight classes... all with perfect scores
1998 NPC USA Bantamweight
2003 NPC Masters National Lightweight (over 40)
2006 NPC Masters National Welterweight (over 40)
2006 NPC Masters National Middleweight (over 50)
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01-23-2011, 06:56 AM #25
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01-23-2011, 07:06 AM #26
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01-23-2011, 01:29 PM #27
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01-23-2011, 02:22 PM #28
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