Calorie Deficit working, but weak squats and strength

[28122014]

I will be completing week 12 of my long cut (190.4 lbs start to 145 goal, 178 now). I started out the first 9 weeks on a BS isolation routine, and managed to lose 8 lbs on 2,050 calories (target 1,850 with unfortunate cheats).

More importantly, during the last 3 weeks on SL 5x5, I have lost about ~4 lbs on 1,750 (target 1,650 with the only cheats being occasional 5-10% increases of ingredients used on standard meals).

During my 3 weeks on SL 5x5, I have maintained my willpower on diet and have no problem with energy on 1,650 + diet cokes. The problem is with my routine, although I am still following the program at the prescribed pace, I am starting to feel how truly weak my fundamentals are. My latest lifts were:
Squat 90x5
Bench 65x5
OHP 65x5
Row 85x5
DL 135x5

My squats are the biggest area of concern, at my gym, guys much smaller than me in frame and height can easily squat 150+ and today I had trouble with 90. The other 4 lifts are not bad, but I am feeling the burn. At this stage I will have trouble even getting to 100-120 Squats.

The problem is that I still have 5-6 months of this deficit to go, so I can't attempt to fix my weakness with more food. However, I know I will need to push through it and increase my lifts drastically to make progress towards LBM. I have no athletic background, but I am not sure how to make up for the gap in strength that I should have going into a full transformation.

Should I stall my squats now or keep increasing them? I just don't see myself getting any worthwhile lifting done during the 6 months to come, but my consistency is no longer a problem. Will I get stronger by repeatedly lifting the same weights, or should I always aim for increase?

[chewbrahca91]

If you can do the 5x5 then increase the weight ...
If you can't then follow the instructions that program has for stalling. Which I'm pretty sure is deloading.
It's natural to stall quicker on your deficit ... You won't be gaining any muscle and the only reason to lift is to hold onto whatever muscle mass you have.

[Casedogg43]

are you maintaining your LBM?

Are squats the first exercise during your leg workouts? Do you start with a 10min interval warmup? Or start cold?

Are you getting enough rest between Squat days?

[28122014]

are you maintaining your LBM?

Are squats the first exercise during your leg workouts? Do you start with a 10min interval warmup? Or start cold?

Are you getting enough rest between Squat days?

I am on a proper program Stronglifts 5x5, with proper warmups and timed intervals.

I have no leg workouts other than this. I squat 3x a week, and I squatted 90lbs on my 9th time (ever) doing it. I am weak for sure, but I wonder if I will be able to make any progress on the next 6 months of deficit (maybe through gaining strength by repeating myself and slowly increasing), or will I have to remain very weak for 6 months.

Either way, I have and continue to maintain the LBM that I have always had (which is minimal: 14" biceps, 47" shoulders)

[abridgel]

I never really squatted till I started stronglifts I went from the bar to today at 200lbs

I weigh 227lbs

If you follow the program then keep increasing the weight you will probably surprise yourself how far you can go

I sure did.

[28122014]

I never really squatted till I started stronglifts I went from the bar to today at 200lbs

I weigh 227lbs

If you follow the program then keep increasing the weight you will probably surprise yourself how far you can go

I sure did.

Were you on a deficit? How long did it take you to get to 200 lbs? According to the program's speed, it takes about 10-11 weeks. No way I would have that on a 1,650 diet as a beginner.

[abridgel]

Yes I am on a deficit it took me around 13 weeks or so my progress was pretty linear except I deloaded once cause I took a week off around Xmas.

[Odines]

Were you on a deficit? How long did it take you to get to 200 lbs? According to the program's speed, it takes about 10-11 weeks. No way I would have that on a 1,650 diet as a beginner.

The program (to my knowledge) doesn't factor in a cut on the speed. As previously people stated, you should be more concerned about weight loss and maintaining as much muscle as possible. Once you get to your ideal weight, you can bulk from there and the advantages of it will follow.

However, if you have hit a weight you can't get passed, just continue with that weight until you do. The program is a guideline, it doesn't apply perfect to each individual. I've stalled on my squats right now on a cut, and I accept it and continue with that weight (dabbling in added weights when I feel I can). Stop focusing on tomorrow/next week, your focus is a few months down the road. You said the weight is coming off, so that's good. Faster you can get down (while maintaining) faster you can begin a bulk that WILL give you strength gains.

I've also found that its mind over matter. When I first thought I hit a limit, struggling on a certain set telling me this is as far as you go today, I talked myself into adding weight anyway and it wasn't anything, had no problems. Obviously don't risk injury, but don't let your head tell you that you can't increase, your body will tell you. Take longer rests as well, it's OK to do. You can decrease your rests over time as you get used to the new weight.

Hell my first month I was taking 2 minute rests for everything, now i'm under 60 seconds no problem. Though at the beginning I was concerned because everywhere I read said 30-90sec max. Do what YOU can do, don't worry about anyone else, and don't lose site of your current goal, which is weight loss.

[Maverick2015]

Here are my thoughts as I go into week 6 tomorrow on SL (on a cut as well). I noticed that there are days that squats feel heavier than others. Usually this happens on Monday or Friday (not both though). If you get the 5x5 then you will shock yourself the next workout because even though you are going up in weight it often feels the same or easier after the day (or two) rest. So don't think just because it was difficult that you are getting close to stalling. I remember having your same feeling probably around the same weight for squats. But the next workout was much easier. I have been progressing steadily since. So just because it was hard to complete the 5x5 the very fact that you did 5x5 means that you are progressing.

For me OHP is starting to get heavier, but I remember how that happened at a certain point in squats and I feel confident that I can keep going. Stop thinking about stalling. I think you asked about this before (could have been someone else). Just keep going until you miss a rep. The program calls for a deload if you miss, but I don't know if that is helpful on a cut or not. You are not building muscle on a cut, just training strength. So as long as you keep a heavy weight (heavy according to your body not according to some standards somewhere) then you will maintain as much muscle as possible. Don't expect to break any strength records and don't think about stalling. Just keep lifting.

[28122014]

Here are my thoughts as I go into week 6 tomorrow on SL (on a cut as well). I noticed that there are days that squats feel heavier than others. Usually this happens on Monday or Friday (not both though). If you get the 5x5 then you will shock yourself the next workout because even though you are going up in weight it often feels the same or easier after the day (or two) rest. So don't think just because it was difficult that you are getting close to stalling. I remember having your same feeling probably around the same weight for squats. But the next workout was much easier. I have been progressing steadily since. So just because it was hard to complete the 5x5 the very fact that you did 5x5 means that you are progressing.

For me OHP is starting to get heavier, but I remember how that happened at a certain point in squats and I feel confident that I can keep going. Stop thinking about stalling. I think you asked about this before (could have been someone else). Just keep going until you miss a rep. The program calls for a deload if you miss, but I don't know if that is helpful on a cut or not. You are not building muscle on a cut, just training strength. So as long as you keep a heavy weight (heavy according to your body not according to some standards somewhere) then you will maintain as much muscle as possible. Don't expect to break any strength records and don't think about stalling. Just keep lifting.

I also feel that I am progressing, but am only beginning to understand how long I have to go in this journey. When I started 3 years ago (same frame but 225 lbs 40%+ bf), I thought all I had to do was cardio and diet for a few months and I would have a six pack like they say "we all have abs under the fat". Not only did I struggle to lose fat, but I had no idea about the intensity of lifting required.

I don't think I will be able to get into a calorie surplus even after dropping another 30-35 lbs since I will be very prone to regaining fat. Probably deficit and maintenance for the majority of 2015 before I even consider a bulk.

[Odines]

I also feel that I am progressing, but am only beginning to understand how long I have to go in this journey. When I started 3 years ago (same frame but 225 lbs 40%+ bf), I thought all I had to do was cardio and diet for a few months and I would have a six pack like they say "we all have abs under the fat". Not only did I struggle to lose fat, but I had no idea about the intensity of lifting required.

I don't think I will be able to get into a calorie surplus even after dropping another 30-35 lbs since I will be very prone to regaining fat. Probably deficit and maintenance for the majority of 2015 before I even consider a bulk.

If I was unclear before, that's exactly what needs to be done. Get very lean (under 15%) then you can start thinking about bulking. By the time you get to that BF%, you'll have a much better understanding of not only your body, but how to work out, what to eat, and your overall energy levels.

Also, if you aren't already in one, get into a good stretching routine now not later. It takes time to improve flexibility and its benefits are numerous.

[Maverick2015]

I want to reiterate something mentioned by a poster above. If you struggle with a set then take more time between sets.

[EjnarKolinkar]

I also feel that I am progressing, but am only beginning to understand how long I have to go in this journey. When I started 3 years ago (same frame but 225 lbs 40%+ bf), I thought all I had to do was cardio and diet for a few months and I would have a six pack like they say "we all have abs under the fat". Not only did I struggle to lose fat, but I had no idea about the intensity of lifting required.

I don't think I will be able to get into a calorie surplus even after dropping another 30-35 lbs since I will be very prone to regaining fat. Probably deficit and maintenance for the majority of 2015 before I even consider a bulk.

Look, keep this simple, just keep training. Don't get hung up on numbers on plates. Just stay consistent in the gym, try to improve where you can

You will progress, the diet will end, and you will make more progress. It take time. All the lifting you do is worthwhile.

[28122014]

Look, keep this simple, just keep training. Don't get hung up on numbers on plates. Just stay consistent in the gym, try to improve where you can

You will progress, the diet will end, and you will make more progress. It take time. All the lifting you do is worthwhile.

Thanks, I just realized today while doing my scheduled 95 lb squat, that I was doing them without the squat rack, basically overhead pressing to get it behind my head, then squatting... That is why I thought that squatting 90 lbs (last week) was so hard. 95 lbs using the squat rack was no problem at all.

Lots of diet cokes and aspartame-fueled chewing gum is on the menu for the next 5 months. I am still 27% bf, and I was reading that for a skinnyfat guy with no muscle, there is very little visible difference in overall shape / tone between 12-14% and 27% bf, which means I won't notice any real visual change for another 30 lbs, other than scale weight decreases and slow reduction in waist/hip inches.

[JonahWhaleSlayr]

I will be completing week 12 of my long cut (190.4 lbs start to 145 goal, 178 now). I started out the first 9 weeks on a BS isolation routine, and managed to lose 8 lbs on 2,050 calories (target 1,850 with unfortunate cheats).

More importantly, during the last 3 weeks on SL 5x5, I have lost about ~4 lbs on 1,750 (target 1,650 with the only cheats being occasional 5-10% increases of ingredients used on standard meals).

During my 3 weeks on SL 5x5, I have maintained my willpower on diet and have no problem with energy on 1,650 + diet cokes. The problem is with my routine, although I am still following the program at the prescribed pace, I am starting to feel how truly weak my fundamentals are. My latest lifts were:
Squat 90x5
Bench 65x5
OHP 65x5
Row 85x5
DL 135x5

My squats are the biggest area of concern, at my gym, guys much smaller than me in frame and height can easily squat 150+ and today I had trouble with 90. The other 4 lifts are not bad, but I am feeling the burn. At this stage I will have trouble even getting to 100-120 Squats.

The problem is that I still have 5-6 months of this deficit to go, so I can't attempt to fix my weakness with more food. However, I know I will need to push through it and increase my lifts drastically to make progress towards LBM. I have no athletic background, but I am not sure how to make up for the gap in strength that I should have going into a full transformation.

Should I stall my squats now or keep increasing them? I just don't see myself getting any worthwhile lifting done during the 6 months to come, but my consistency is no longer a problem. Will I get stronger by repeatedly lifting the same weights, or should I always aim for increase?

My only advice comes from my limited knowledge, but from the results I've seen. I don't really understand how the 5x5 works, but I've been cutting while doing Gym Stopanni's Shortcut to size program. Each week you periodize which is supposed to help with strength increases and hypertrophy. First week 12-15 reps, second 9-11, third 6-8, and fourth 3-5. I started out doing 135 heaviest on my bench, 135 dead lift, and 125 squat. In 4 months I'm doing 325 dead lift, 225 bench press, and 250 on my squat. That is of course on my 3-5 week. It's nice because on the lighter weeks you get some hypertrophy, you get sore without a lot of joint issues, and you focus on correct form. I have issues with my back so my squat has stalled, but in general my lifts keep going up. I would suggest proper carb intake. I've also noticed supplementation with amino acids that help with fatigue and stamina have helped me a lot. I take glutamine, bcaas in a 2:1 ratio, and beta-alanine.

[livin101]

Thanks, I just realized today while doing my scheduled 95 lb squat, that I was doing them without the squat rack, basically overhead pressing to get it behind my head, then squatting... That is why I thought that squatting 90 lbs (last week) was so hard. 95 lbs using the squat rack was no problem at all.

Lots of diet cokes and aspartame-fueled chewing gum is on the menu for the next 5 months. I am still 27% bf, and I was reading that for a skinnyfat guy with no muscle, there is very little visible difference in overall shape / tone between 12-14% and 27% bf, which means I won't notice any real visual change for another 30 lbs, other than scale weight decreases and slow reduction in waist/hip inches.

Why are you pressing the bar up and over your head to do squats? This is a great way to get seriously injured and end your fat loss aspirations for a while. Use the squat rack and position yourself under the bar, go into reps. Be sure to review a few videos of proper squat technique so you don't injure yourself. Use the squat rack, thats what it is there for!

[CurlBrah1234]

If your struggling to progress on 5x5 change to 3x5 and add weight every other workout.

[28122014]

Why are you pressing the bar up and over your head to do squats? This is a great way to get seriously injured and end your fat loss aspirations for a while. Use the squat rack and position yourself under the bar, go into reps. Be sure to review a few videos of proper squat technique so you don't injure yourself. Use the squat rack, thats what it is there for!

I have watched many of the videos, however since I started squatting the bar (which could be lifted up manually before squatting), I subconsciously fell into that pattern until I found the bar very heavy to get behind my neck. Then it occurred to me, how can most people's squat numbers be much higher than overhead press? And I used the rack for my last few sets.