Lifts going down on cut

[leggomyeggo]

Hi everyone...I'm cutting and my lifts are going down slightly. For example, I used to be able to eek out 5 reps with x weight for bench press, now I'm lucky to get 3-4. This might be just a question of personal preference, but how much of a decrease in lifts would you generally accept on a cut?

Thank you in advance and I will bless you with my measly rep power

[MrB1g]

You should still be able to increase your lifts while cutting.

What program are you doing?

How substantial is your caloric deficit?

[oregonchick76]

I'm currently cutting and my lifts are still going up... But my deficit is around 200 calories or less - maybe that's more of a recomp though...

If you lose too quickly, it makes sense that your lifts are going down. Also, are you still getting enough carbs? My lifts will go down if I cut those too low.

[Rowyn]

You should still be able to increase your lifts while cutting.

What program are you doing?

How substantial is your caloric deficit?

^^This and how long have you been cutting, and what are your macros?

I still made increases while cutting, most people seem to do just fine until they get down to low bodyfat and significant deficit. I think alot of it is mental, personally. I have found that how I organize my food for the day can make a difference in my energy levels for lifting.

[leggomyeggo]

Thanks everyone. I am currently doing a four-day upper-lower split from Shannon Clark that I pulled from this site. My deficit ranges (dependent upon daily activity, but I'm usually running around for most of the day at work) from 500-700 calories so I was a little surprised when my lifts stopped progressing...it didn't seem like a big enough deficit to do that. I'm anal-retentive about food weighing and tracking so I know what's going in.

I wondered if the pre-workout/post-workout nutrition might be an issue but I'm still not sure I notice a difference when I work that in to my macros. Maybe this is something I shouldn't assess on a workout-by-workout basis? (And rather look at my lifts over time?)

My macros are 1 g/lb of protein, 0.35 g/lb of fat, and the rest carbs (ranges from 70-125 g/day of carb.) My maintenance is 2200 cals/day and I eat 1600-1700 cals a day (the 1700 days are an extra 16 g of peanut butter for hunger control.)

[Rowyn]

Thanks everyone. I am currently doing a four-day upper-lower split from Shannon Clark that I pulled from this site. My deficit ranges (dependent upon daily activity, but I'm usually running around for most of the day at work) from 500-700 calories so I was a little surprised when my lifts stopped progressing...it didn't seem like a big enough deficit to do that. I'm anal-retentive about food weighing and tracking so I know what's going in.

I wondered if the pre-workout/post-workout nutrition might be an issue but I'm still not sure I notice a difference when I work that in to my macros. Maybe this is something I shouldn't assess on a workout-by-workout basis? (And rather look at my lifts over time?)

My macros are 1 g/lb of protein, 0.35 g/lb of fat, and the rest carbs (ranges from 70-125 g/day of carb.) My maintenance is 2200 cals/day and I eat 1600-1700 cals a day (the 1700 days are an extra 16 g of peanut butter for hunger control.)

If you are just having an occasional off day, that's normal even when not dieting. I am not sure how you have assessed your pre-workout nutrition, though. Post workout food, who cares lol, when it comes to your lift strengths anyway. Most times I lift 10ish am, and I eat a large breakfast that is fairly (complex) carb heavy (oatmeal and protein powder) at 7-8 or so. If I lift too many hours after breakfast I will feel weaker and a little shaky sometimes. I will often have what some people call their PWO snack/shake an hour before lifting if its been too long since breakfast.

[TheAndeanCondor]

You should still be able to increase your lifts while cutting.

What program are you doing?

How substantial is your caloric deficit?

He's trying to say you should do Sheiko 37 and eat a diet that is comprised of 90% chicken and rice and 10% seafood.

[leggomyeggo]

He's trying to say you should do Sheiko 37 and eat a diet that is comprised of 90% chicken and rice and 10% seafood.

Yes, I'm sure such a program would get me right to my goals. While I'm at it, I should sprout a third t*t, as that has an equal likelihood of happening.

[oregonchick76]

Thanks everyone. I am currently doing a four-day upper-lower split from Shannon Clark that I pulled from this site. My deficit ranges (dependent upon daily activity, but I'm usually running around for most of the day at work) from 500-700 calories so I was a little surprised when my lifts stopped progressing...it didn't seem like a big enough deficit to do that. I'm anal-retentive about food weighing and tracking so I know what's going in.

I wondered if the pre-workout/post-workout nutrition might be an issue but I'm still not sure I notice a difference when I work that in to my macros. Maybe this is something I shouldn't assess on a workout-by-workout basis? (And rather look at my lifts over time?)

My macros are 1 g/lb of protein, 0.35 g/lb of fat, and the rest carbs (ranges from 70-125 g/day of carb.) My maintenance is 2200 cals/day and I eat 1600-1700 cals a day (the 1700 days are an extra 16 g of peanut butter for hunger control.)

Carbs seem low, at least for me. I eat around 150g min, and lift well on that. I start to fizzle at 100g... Also 700 is a pretty big deficit, IMO... Maybe you'd rather lose a little slower in favor of maintaining your strength?

[freebirdmac]

Hi everyone...I'm cutting and my lifts are going down slightly. For example, I used to be able to eek out 5 reps with x weight for bench press, now I'm lucky to get 3-4. This might be just a question of personal preference, but how much of a decrease in lifts would you generally accept on a cut?

Thank you in advance and I will bless you with my measly rep power

I wouldn't worry about it. It's not unusual to not be able to do the same heaviest weight from one week to the next when eating more. Hitting 3-4 reps instead of 5 isn't a big deal. I'd only be concerned if my weights dropped significantly. On bench if I started struggling more than 10 pounds below my max. I also don't even try 5x5's when leaning out. I save that for when I can eat and feed my muscles and cns.

About 8 weeks into my last leaning out effort I could feel myself not going anywhere in the gym. That was on a 250 cal deficit. So I stopped the process, ate more, regained momentum, and then resumed leaning out.

[leggomyeggo]

My worry was primarily that the weights going down/failure to progress represented a loss of lean body mass. If it gets to the point you mentioned (FBM) I will take a diet break and then get back to it. Thanks!