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View Full Version : losing strength on 500 calories deficit first week coming from a bulk



fenstein123
03-07-2017, 05:44 PM
hello im 19, 5'6, 163lbs, 17%-20% bodyfat

My maintenance is 2500, i use to be bulking at 2800-3000 then i suddenly cut to 2000 calories beginning of the first day of my cut, at 40/30/30 (200g carbs, 65g fat, 150g protein) from (350g carbs, 60-80g fat, 150-170g protein bulk)
Im taking creatine, multivitamins, fish oil, and amino energy along with whey protein.

My first week of bench press of cutting phase, i failed my last set at 5/5/4 @ 185lbs, and i feel my strength is very slowly declining, along with Overhead press @115lbs.

Is this normal? or em i dropping my calories from bulk 2800-3000 to 2000 too fast?
Or will my body just adjust and keep my calories at 2000, while hitting my macros and protein and sleep.

Or should i eat more such as at maintenance 2500 but add in cardio everyday? Need advice please.
My macros and sleep are on point. This is my first cut so im not sure if this is the optimal way to get to 10% bodyfat.

sooby
03-08-2017, 07:54 AM
you probably dropped them too fast, could be a lack of energy but coming from a bulk you should stay at least at maintenance for a week or so and then drop your calories from there. your body is used to 3000 calories so dropping them so fast and so much, you just may have trouble adapting to it.

Madevilz
03-08-2017, 12:40 PM
Lost strength on the first week? Definitely a mental thing.
I am doing PSMF at 800-1000cals a day, at 195lbs and have preserved strength just fine.

fenstein123
03-08-2017, 04:33 PM
you probably dropped them too fast, could be a lack of energy but coming from a bulk you should stay at least at maintenance for a week or so and then drop your calories from there. your body is used to 3000 calories so dropping them so fast and so much, you just may have trouble adapting to it.

I see, i kinda figured aswell, i just hope i dont lose too much strength especially the first several weeks, i might continue failing reps on my last set


Lost strength on the first week? Definitely a mental thing.
I am doing PSMF at 800-1000cals a day, at 195lbs and have preserved strength just fine.

Im not too sure if its either mental or lack of energy, but i did have my preworkout and good amount of carbs 60-80g before i worked out and hitted my macros day before even at deficit.

But one thing to note is that, my current lift bench press at 185lbs 3x5 while in bulk is my PR, i failed once or two workout days before achieving 3x5 185lbs bench press while in bulk. Then going cut after achieving 185 3x5 pr at bulk i think its lack of energy im not too sure.

This goes for my other lift overhead press at 115 3x5 PR, my squats at 260lbs 3x5 i believe i can squeeze 10-20lbs more for my 3x5 PR

Those two lifts are at my max effort at 3x5 while in bulk before going to first weeks phase of cut.
When my lifts are at max effort or in other words PR at 3x5, i really need to be at caloric surplus, hit my macros and get 7-8hours of sleep
Just to note.

Tommy W.
03-08-2017, 05:33 PM
If you mainly cut carbs that's your problem

fenstein123
03-08-2017, 06:46 PM
If you mainly cut carbs that's your problem

my bulking macros was at 50/30/20 (350g carbs, 150-170g protein, 60-80g fats), 2800-3000 caloric surplus

now cutting macros at 40/30/30 (150-200g carbs, 150g protein, 65g fat), 2000 calories (-500 deficit from maintenance)

my problem in my cutting macro are the carbs? so should i up it and add in more cardio days?
I only do cardio when i go over my deficit and in need to burn the calories to stay 500 deficit

Tommy W.
03-08-2017, 08:55 PM
Stick with it. It's only been a week you'll get used to it as a little more time goes on.