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    Registered User dirkdiggleryo's Avatar
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    Think I am cutting too fast...how many calories to re-add?

    Based on my strength i think i may have too big a deficit on my most recent cut. It was at 500 calories deficit, should I re-add 100 calories or 200 calories or more?
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    you can cut hard if you have a lot of fat to lose OP
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    Registered User dirkdiggleryo's Avatar
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    my thoughts too but i think i may have overdone the calories just a smidge. should i re-add 100 or go with 250 or can you nutrition experts give me insight??
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    Total ass hole Brozef's Avatar
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    What is your current weekly weight loss
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    Registered User dirkdiggleryo's Avatar
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    Originally Posted by Brozef View Post
    What is your current weekly weight loss
    500 calories so isnt that like a lb per week or so? idk i just do it by monitoring strength and eating in the deficit
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    Registered User Zoodust's Avatar
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    Strength loss could happen for a variety of reasons OP. From hydration status to the previous nights sleep quality. Are you using a food tracker for this weight loss?
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    Registered User dirkdiggleryo's Avatar
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    Originally Posted by Zoodust View Post
    Strength loss could happen for a variety of reasons OP. From hydration status to the previous nights sleep quality. Are you using a food tracker for this weight loss?
    MFP everyday. my bench dropped from 225lbx6, 230lbx4, 230lbx4 to 225lbx5, 225lbx4, 225lbx3 today...what do you think. Will rep!!
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    Registered User Zoodust's Avatar
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    What are macros looking like, what are your carbs, protein, fats, and sodium? Also how tall and whats your weight? Also how long have you been cutting and how many times are you benching a week??
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    Registered User dirkdiggleryo's Avatar
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    Originally Posted by Zoodust View Post
    What are macros looking like, what are your carbs, protein, fats, and sodium? Also how tall and whats your weight? Also how long have you been cutting and how many times are you benching a week??
    6'2 183lb

    p45%c35%f20% idk sodium, high af cause i eat Chipotle everyday

    started cut about a week and a half ago: squat has maintained, deadlift has maintained, bench went down. last day of my bulk i did 225lbx6, 230lbx4, 230lbx3. first chest day of cut bench was 225lbx5, 225lbx5, 225lbx3. next chest day (today) was like i said 225lbx5, 225lbx4, 225lbx3. really wanted to maintain strength this cut and im already losing one week in...should i up the calories by 100 or 200 or more? recovery other than that is on point, sleep plenty. yesterdays hydration was a bit whack but every other day its been good
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  12. #12
    Registered User Zoodust's Avatar
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    I seriously doubt you lost legit muscle mass within one week in a cut. Espically if you're keeping protein at 1g per bodyweight and hydration adequate. Be prepared though that squats and presses do take the biggest hits normally during a weight loss phase, majority due to leverage reasons. I'd keep everything the same but a day before your chest day eat about 250 more cals more than a 'normal' cutting days amount of calories. Lets those 250 calories be made up of mainly carbs and proteins. And again, really focus on being super hydrated before you even step into gym. How much weight have you lost in the first week?
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  13. #13
    Registered User dirkdiggleryo's Avatar
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    Originally Posted by Zoodust View Post
    I seriously doubt you lost legit muscle mass within one week in a cut. Espically if you're keeping protein at 1g per bodyweight and hydration adequate. Be prepared though that squats and presses do take the biggest hits normally during a weight loss phase, majority due to leverage reasons. I'd keep everything the same but a day before your chest day eat about 250 more cals more than a 'normal' cutting days amount of calories. Lets those 250 calories be made up of mainly carbs and proteins. And again, really focus on being super hydrated before you even step into gym. How much weight have you lost in the first week?
    yeah i know i didnt lose LBM its just the strength. i typically just go by strength and lose weight as i lose it (as long as its not absurdly rapid). idk weight lost, id guess 3-4lb but i dont really trust the first week cause of water weight/glycogen/etc.

    and yeah i typically expect upper body movements to be the most affected by diet changes IME
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    Registered User Zoodust's Avatar
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    Originally Posted by dirkdiggleryo View Post
    yeah i know i didnt lose LBM its just the strength. i typically just go by strength and lose weight as i lose it (as long as its not absurdly rapid). idk weight lost, id guess 3-4lb but i dont really trust the first week cause of water weight/glycogen/etc.

    and yeah i typically expect upper body movements to be the most affected by diet changes IME
    For sure! Try that suggestion i gave though. Keep it 500 though and just up it some days before chest day! Also just keep in consideration of the % of what your lifting compared to your weight. Even though you may be benching less you also weigh less so the correlation changes! When i make up diet plans for people i always advocate for 200g protein a day for men around that 180 to 200lbs number. Protein IMO should always stay at 200 min. I'm at 157 pounds now after 13 months of dieting. And am actually stronger weight to lift ratio. That's even after 85 pounds down at 9% BF
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    Registered User dirkdiggleryo's Avatar
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    Originally Posted by Zoodust View Post
    For sure! Try that suggestion i gave though. Keep it 500 though and just up it some days before chest day! Also just keep in consideration of the % of what your lifting compared to your weight. Even though you may be benching less you also weigh less so the correlation changes! When i make up diet plans for people i always advocate for 200g protein a day for men around that 180 to 200lbs number. Protein IMO should always stay at 200 min. I'm at 157 pounds now after 13 months of dieting. And am actually stronger weight to lift ratio. That's even after 85 pounds down at 9% BF
    thanks mate
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  16. #16
    Registered User dirkdiggleryo's Avatar
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    Originally Posted by Zoodust View Post
    For sure! Try that suggestion i gave though. Keep it 500 though and just up it some days before chest day! Also just keep in consideration of the % of what your lifting compared to your weight. Even though you may be benching less you also weigh less so the correlation changes! When i make up diet plans for people i always advocate for 200g protein a day for men around that 180 to 200lbs number. Protein IMO should always stay at 200 min. I'm at 157 pounds now after 13 months of dieting. And am actually stronger weight to lift ratio. That's even after 85 pounds down at 9% BF
    Youve got really good knowledge about dieting, and through both reading and personal experience i agree with you to a T. How much protein do you recommend on a bulk?
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