Progress pics, minimal strength gains near end of long term deficit

[tblodg15]

Minimal strength gains near end of long term deficit - time to build something!

I have not been training for strength but as I approached my fat loss goal I wanted to see where I was at on the bench press before I attempt my first ever bulking phase. I have been stopping short of failure so I did a couple sets of as many reps as I could:
- from 4 months ago I only gained 1 rep for a calculated max attempt gain of 7 lbs
- from 11 months ago I only gained 2 or 3 reps for a calculated max attempt gain of 13 lbs

I was a little disappointed that I had only gained a few reps over that long of a time period. Now I consider myself an intermediate and wasn't expecting noob gains but I felt like I should have gained a few more reps.
*BUT* then I thought about the fact that I have been in a calorie deficit the entire time between those lifts and dieting for 18 out of the last 21 months. I am now 13 lbs lighter than the lift four months ago and 43 lbs lighter than the lift eleven months ago and still added about 13 lbs to my bench. So maybe those minimal strength gains were not that bad considering? Thoughts?

Another thought I had as I near my fat loss goal is I am not even sure how much muscle I have added over that time, if any. I look more muscular in the mirror but maybe that muscle was already there under the fat and all I did was uncover it and maybe tone it up? I am going to maintain my current weight for a month and then do a small surplus to target a gain of 1 to 2 lbs per month and I am really looking forward to seeing if I can add muscle. I do think this will be the ultimate challenge because losing fat is relatively easy compared to building muscle at any age but probably more so at 50 years-old.

I am planning to take some good pics after I eat at maintenance for a month and was going to wait to share any progress photos but I did update my avi with a recent pic and below is a pic from 7 1/2 months ago and another from 3 weeks ago.

2/18/18 - 193 lbs


9/7/18 - 166 lbs


What is sad is in that "before" pic I had already lost 35 friggin pounds! Damn I was fat... That is the first shirtless pic I took and yes I wish I had taken one when I started, or maybe I don't because even looking at that one freaks me out.

Thanks for listening to another ramble by blodg!

[d2mini]

Sorry I can't answer your question, I'm still a noob.
But just wanted to say congrats on your transformation! Well done.

[grubman]

You know...you look better, you feel better, your getting compliments from the people who matter, and your obviously enjoying the activity...so I’m not sure how much raw weight x reps lifted, or how many pounds of actual dry muscle added are super important. IMHO there are lots of other ways to gauge progress and improvement...case in point: your pics above.

[tblodg15]

Thanks d2! And thanks grub for helping me put it in perspective as you do so well.

I have heard people say that muscle and strength gains are very difficult in a deficit and especially a long term one. I don't know what it is like to lift at maintenance or in a calorie surplus and was wondering if anyone had any experience or insight.

But I also just realized that I think I am secretly hoping for some boost in gains as I come out if the deficit and was maybe looking for some confirmation of that. But if I ignore the optimistic hope I also realize that it is likely to be a grind to add significant muscle but I am definitely enjoying the process and am in it for the long haul!

[bodyhard]

Props man, you look way better and bigger even though you are lighter.

[Garage Rat]

You definitely look tighter in the bottom pic.
It's good you gained some strength also.
Usually many lose strength while dropping weight.
It also depends on what type of protocol you use a strength one or hypertrophy/bodybuilding one.
The idea is to retain as much muscle as possible while cutting down.
You will almost always lose some the idea is to try to maintain as much as possible.
I dropped 35 pounds over a two year period very slowly on purpose but still lost some size and strength but the new definition made up for it.
I do what i call contrast training where i have a main "strength movement" for a body part and the remainder are more bodybuilding type movements/protocol for higher reps ad more for feeling the muscle working instead of grinding out reps.
Nice work!

[DocHoss]

I think you've done a terrific job! I agree that losing fat is easier than gaining muscle, at least for me. But the results on you speak volumes. Great muscle size and definition.

[gipper53]

I'm in a very similar position. I've basically been on a cut since January, starting from a totally untrained state. Lost just over 50 lbs, I'm probably around 18-20% body fat now (182lbs, 5'-10"). I want to drop about another 10-15 then start a clean bulk for a while. I made some moderate strength gains in the first 3 months along with the fat loss, but it's practically plateaued since then. I've been running Fierce 5 novice routine since about the first month into it, and I'm pretty much stuck on weight and reps for all the exercises. My band-assisted pullups are the only thing still making some improvement. About every 6-7 weeks I do a deload week as I can feel it, my body just feels tired and I have little motivation to lift. The deload week helps a lot, but I start again lower weight then build back up. By the time I'm ready for the next deload I'm basically at the same weight / reps I was the last time.

I've just accepted this is likely the reality until I finally start eating in a surplus. Or maybe it's time to change routines after 9 months?

Either way, I'm very pleased with the progress and I enjoy it. It's now a sustainable habit and I have long term goals for myself, so onward march!

[OldFartTom]

Bench and OHP seem to be the lifts most affected by a cut.

You're not a novice, yet you've been cutting and added a couple of reps? Plus solid before/after improvement.

Sounds like some very good work to me...

[tblodg15]

Props man, you look way better and bigger even though you are lighter.

Thanks!

You definitely look tighter in the bottom pic.
It's good you gained some strength also.
Nice work!

Thanks!

I think you've done a terrific job! I agree that losing fat is easier than gaining muscle, at least for me. But the results on you speak volumes. Great muscle size and definition.

Thanks a lot!

Bench and OHP seem to be the lifts most affected by a cut.

You're not a novice, yet you've been cutting and added a couple of reps? Plus solid before/after improvement.

Sounds like some very good work to me...

Thanks!

[tblodg15]

I'm in a very similar position. I've basically been on a cut since January, starting from a totally untrained state. I made some moderate strength gains in the first 3 months along with the fat loss, but it's practically plateaued since then.

Thanks for the info gipper, it helps to hear from others at a similar point. I have also heard it is tough to make progress while cutting long term and Davis even says his Fierce 5 program doesn't work very well for those cutting, or at least the progression scheme doesn't. I am in my 2nd week of maintenance calories right now and I have also reset the weights so in a few months I should know more as the weights get heavy again.

[Dimension02000]

Nice progress. I am hoping to get down to a lean weight here shortly so seeing your progress is really motivating.

[Cactus74]

The second pic is very impressive, congrats! Don't tell my wife that losing weight at 50 is easy, though. She's having a tough time getting back to where she wants to be.

[pyrohusband]

Congrats on making a life change. It's nice to see others being successful.