Cardio while weight training is off limits

[ivxenz]

Hi, i am 21% bf and basically skinny fat. I was bulking for 2 months and added 4-5kg of muscle but my L5/S1 herniated disc keeps flaring up every month or so and basically around the time when I add more weight to the bar (esp with squats and bent over rows) I have worked a lot on form as well.

I am taking 2-3 months off from lifting to just do some bodyweight core, hamstrings, glute strengthening and my intensity in those will be very gradual. I need to spend some time recovering from constant flare ups.

Since I still have quite a bit of fat and doing cardio like HIIT running does not bother my disc, I will start cutting but if I keep my macros up and do 2 full body work outs (Thurs & Sun) every week and cardio for 5x weekly I will still be able to preserve muscle mass that i gained right?

[ReyJay]

You will retain most your muscle mass if you cut slowly. Might be broscience but remember that it may be easier to regain lost muscle than to build new muscle fibres.

[ivxenz]

You will retain most your muscle mass if you cut slowly. Might be broscience but remember that it may be easier to regain lost muscle than to build new muscle fibres.

i am thinking of eating very close to maintenance and doing cardio 5x weekly + 2 days of strength training which will include Squats, Bench, OHP, Seated Rows, Lat pull downs, Chins. Basically except for squatting all my direct back work will be on machines or with my lower back supported. Will be doing core work on the side.

The flip side to a bad back is that i need to add strength so I am not going to be cutting at 500 cals. Probably very close to maintenance and since I am a beginner I think I will lose fat and maybe add muscle too (will be adding weight on the bar slower as well)

Do you reckon I should go for a larger caloric deficit than ~ maintenance?

[ReyJay]

As a beginner it would be better to bulk but your goal is to cut so the best choice is to cut with a slight deficit only. A much larger deficit could diminish your beginner gains.