Cutting fat, trying to retain strength

[TheUnderdog83]

Day 45 - 168.4
1,699 calories

Tried to bump my first set of deadlift by 5 pounds again today, but decreased from 7 reps to 5 (5 reps at 360 pounds). Still a very good set of DL, as the most I’ve ever pulled is 375x1. As I feel my weight losses slowing towards these last 10 pounds, and my strength stalling, I will have to dig a little deeper to convince myself to keep going. I really would like to get to 160.

[TheUnderdog83]

Day 46 - 169.2 pounds
1,624 calories

Dropped one rep in several of my bench press and OHP sets (First set of bench was 6 reps at 235 pounds). While I still haven’t lost strength since the beginning of the cut, I was enjoying actually gaining some strength up until about a week ago.

Although I feel like the weight loss is stalling, my 7 day average continues to move down. I know I need to forge ahead as I don’t look lean enough yet, I just really hate the part where I start to get weaker.

[adimeco]

Thanks. My program is a bit unconventional. I do all my lifting at home and I prefer to lift more often. My routine is Day 1 - Legs and back, Day 2 - Chest, shoulders, triceps, Day 3 - biceps and abs, then repeat, typically lifting 6 days per week.

Fierce 5 is a great routine. Typically people don’t move to the upper lower split until they’ve been on the full body for about a year, as it will get a beginning lifter the fastest progress.

I’d say it’s likely you gained less than 10 pounds of muscle in the 3.5 months, only because a new lifter typically can only gain up to 20-25 pounds of muscle in the first year of lifting. However, that can be front loaded and you might’ve put on 6-7 pounds of muscle. If I were in your shoes I’d probably cut back 15 pounds, then start bulking back slower again, about 3 pounds per month.

I’ve been able to retain m strength much better on this cut and I’m giving all the credit to tracking my macros on MyFitnessPal.

The below link gives you a bunch of info on nutrition. I’m general I shoot for 0.7g protein per body weight (or a hair more during a cut), 0.3-0.4g of fat per pound of body weight, and the rest carbs.

https://forum.bodybuilding.com/showt...post1481919401

That will give you the info you’re looking for regarding nutrition. After reading that, let us know if you have additional questions.

Thanks I am not actually new. I lifted a lot throughout my life starting in 1985. I stopped for years and got big and fat, weak and type 2 diabetes. Went on vacation to Mexico last May ended up drinking tequila and vodka heavily for two days. Came home went to the emergency room dehydrated and alcohol withdrawal. I quit drinking and decided to lose weight. From May 2018 until Dec 2, I went on a cut while working out at Planet fitness. I lost almost 50 lbs and got down to 175. The wife begged me not to cut anymore, I was looking to skinny. lol. I thought I looked good at least with a shirt off. I was about 12%. then. I joined a gym with free weights in Dec and started my bulk and Fierce 5 (First real program) at 175lb and I am now at 195 3.5 months later.

[TheUnderdog83]

Thanks I am not actually new. I lifted a lot throughout my life starting in 1985. I stopped for years and got big and fat, weak and type 2 diabetes. Went on vacation to Mexico last May ended up drinking tequila and vodka heavily for two days. Came home went to the emergency room dehydrated and alcohol withdrawal. I quit drinking and decided to lose weight. From May 2018 until Dec 2, I went on a cut while working out at Planet fitness. I lost almost 50 lbs and got down to 175. The wife begged me not to cut anymore, I was looking to skinny. lol. I thought I looked good at least with a shirt off. I was about 12%. then. I joined a gym with free weights in Dec and started my bulk and Fierce 5 (First real program) at 175lb and I am now at 195 3.5 months later.

Funny, my wife always feels I might get too skinny too on a cut. I used to lift in high school, but only started again about a year and a half ago (about 15 years later). Obviously with that big of a gap I was able to have those quick “newbie” gains again. Good for you for changing your life back around!

[TheUnderdog83]

Day 47 - 166.6 pounds
1,566 calories

Was glad to see movement on the scale again. Biceps and abs today, the curl weight was about the same as a few weeks ago, a little less than last time.

[TheUnderdog83]

Day 48 - 166.8 pounds
1,764 calories

First squat set was 6 reps of 325 pounds, which is one more rep than last week. I was also able to increase Pendlay rows by one rep on sets 2-5. Pendlay is one of my weaker exercises as I only started doing rows at the beginning of the year. Exercised today with 145 pounds 5x6.

[TheUnderdog83]

Day 49 - 165.8 pounds
1,717 calories

Rest day

[TheUnderdog83]

Day 50 - 166.2 pounds
1,679 calories

Went 5 pounds lighter on bench today, first set 7 reps at 230 pounds, this is down from 8 reps at 230 pounds 10 days ago. It seems the low calories and fast weight loss may finally be catching up to me and affecting my strength. Throughout this cut I've been losing at an average rate of 2-3 pounds per week.

I'd still like to get down to 160 pounds, but if my strength starts to drop for a couple weeks I'll likely end the cut.

[TheUnderdog83]

Day 51 - 166.6 pounds
1,761 calories

Bicep and abs day, curl lifts were fine. Concerned about deadlifts tomorrow (whether I’ve lost any strength in them).

Discovered Stubb’s bbq sauce only has 15 calories per tablespoon, I feel like this is a huge revelation that changed the cutting game for me. I love bbq!

[PuppyLife]

Good job man!! Looked through your progress photos and thats a pretty big change in such a small time. Where is this BBQ sauce?? I love that stuff. Ketchup is my substitute haha. Props to you on staying at such low calories. Part of me feels like if I go below 1900, It is a mental battle. In my previous cut, I was able to stay at 1900 calories all the way to 175 lbs. Lets see if thats true this time around. Let myself go and started my long cut at 229/230 lbs and 10 days in at 225. I'm expecting a little whoosh here soon. I'm hoping to get to 185 in 3-4 months. We will see. I do have a decent amount of muscle so I probably will start slowing it down once 195/200. I'll be following since we are at the same height!

[TheUnderdog83]

Good job man!! Looked through your progress photos and thats a pretty big change in such a small time. Where is this BBQ sauce?? I love that stuff. Ketchup is my substitute haha. Props to you on staying at such low calories. Part of me feels like if I go below 1900, It is a mental battle. In my previous cut, I was able to stay at 1900 calories all the way to 175 lbs. Lets see if thats true this time around. Let myself go and started my long cut at 229/230 lbs and 10 days in at 225. I'm expecting a little whoosh here soon. I'm hoping to get to 185 in 3-4 months. We will see. I do have a decent amount of muscle so I probably will start slowing it down once 195/200. I'll be following since we are at the same height!

Thanks man. Some of the dates might be misleading. The very first “before” pic was from January 2018. Then this cut I started right at the end of January 2019 which there is another pic for that. I’ve dropped weight quite quickly on this cut (about 3 pounds per week), but this is the first time I’ve tracked all my macros every day and I think it has made a big positive impact on retaining muscle for me. Stubbs bbq I bought at Walmart. First bbq sauce I’ve eaten in the last 51 days, it was amazing.

[TheUnderdog83]

Day 52 - 167 pounds
1,762 calories

360 pounds for 7 reps on deadlift today, a new PR. This helps ease my pain on the fact that my bench and OHP have suffered. Likely I’m still gaining on deadlift as it is my weakest lift by comparison. On a turkey burger kick right now, had one yesterday and today for dinner, with fat free mozzarella and Stubb’s bbq sauce.

[PuppyLife]

Thanks man. Some of the dates might be misleading. The very first “before” pic was from January 2018. Then this cut I started right at the end of January 2019 which there is another pic for that. I’ve dropped weight quite quickly on this cut (about 3 pounds per week), but this is the first time I’ve tracked all my macros every day and I think it has made a big positive impact on retaining muscle for me. Stubbs bbq I bought at Walmart. First bbq sauce I’ve eaten in the last 51 days, it was amazing.

Still awesome progress! I always fit in some condiments into my calories but Im gonna search for this bbq sauce tomorow!! If not at my local walmart, ill order it on amazon haha. Taco sauce or salsa actually tastes pretty good on quite a few things but then my taste buds are weird lol. Instead of light ranch on my sandwhiches, ive been putting taco sauce on it LOL. If i can find that bbq sauce, everything will become so much better taste wise! Good job on the gains. Jealous that you can hit your 1700 calories. Its a huge mental game for me.

[TheUnderdog83]

Still awesome progress! I always fit in some condiments into my calories but Im gonna search for this bbq sauce tomorow!! If not at my local walmart, ill order it on amazon haha. Taco sauce or salsa actually tastes pretty good on quite a few things but then my taste buds are weird lol. Instead of light ranch on my sandwhiches, ive been putting taco sauce on it LOL. If i can find that bbq sauce, everything will become so much better taste wise! Good job on the gains. Jealous that you can hit your 1700 calories. Its a huge mental game for me.

Thanks. I’ll do salsa and hot sauce as well. I’ve been doing some jalapeño dip every now and again on sandwiches, tacos, and with my omelets, which is 30 calories per tablespoon. Part of my low calories recently is, in part, from Healthy Choice Simply Steamers frozen meals which I do for lunch almost every day at work for the past couple weeks. The chicken and broccoli Alfredo is only 190 calories and 28 grams of protein.

http://www.walmart.com/ip/Healthy-Ch...Ounce/46064325

[PuppyLife]

Thanks. I’ll do salsa and hot sauce as well. I’ve been doing some jalapeño dip every now and again on sandwiches, tacos, and with my omelets, which is 30 calories per tablespoon. Part of my low calories recently is, in part, from Healthy Choice Simply Steamers frozen meals which I do for lunch almost every day at work for the past couple weeks. The chicken and broccoli Alfredo is only 190 calories and 28 grams of protein.

http://www.walmart.com/ip/Healthy-Ch...Ounce/46064325

I got two bottles of that BBQ sauce and it is AMAZING. It passed the taste test plain. Made some pork chops and it was hnnnng. Bought that Healthy Choice dinner to try it out. Will be using bbq sauce every day.

[TheUnderdog83]

I got two bottles of that BBQ sauce and it is AMAZING. It passed the taste test plain. Made some pork chops and it was hnnnng. Bought that Healthy Choice dinner to try it out. Will be using bbq sauce every day.

Awesome. I’m in love with that sauce right now, I buy the spicy.

[PuppyLife]

Awesome. I’m in love with that sauce right now, I buy the spicy.

I'll have to check what kind mine is. I think its the original one. It was the only sugar free bbq sauce that my walmart had. There was no spicy one at 10 kcals. There was a 30 kcal one as well.

[TheUnderdog83]

Day 53 - 1,733 calories
166.6 pounds

I could’ve cruised to bed with about 1,500 calories tonight, but as my strength is already showing weakness in my push exercises I ate some extra right before bed. I took the opportunity to try out some low calorie Eggo waffles and sugar free syrup I had bought, I was unimpressed. Not sure if it was the waffle, the lack of butter, or the syrup, but it wasn’t what I was expecting.

My bench was on par with last time, but my overhead press was down a bit. Overhead press is weaker today by a few reps than a couple months ago before the cut.

I’m hopeful the scale moves down a bit tomorrow. I’m okay with the weight loss slowing, just as long as it keeps moving, abs only visible in correct lighting and I hate that.

[TheUnderdog83]

I'll have to check what kind mine is. I think its the original one. It was the only sugar free bbq sauce that my walmart had. There was no spicy one at 10 kcals. There was a 30 kcal one as well.

Yeah, my spicy is 30 cal per 2 tablespoon

[TheUnderdog83]

Day 54 - 1,699 calories
165.0 pounds

Accidentally messed up my lifting schedule and did legs today (should’ve been tomorrow). My first set of squats was a new pr (7 reps at 325 pounds), but the last rep was a struggle and really took a lot of energy out of me for the other sets. I still completed my sets at comparable/slightly better weights than last time.

[TheUnderdog83]

Day 55 - 1,553 calories
164.0 pounds

Was down a few reps on my bicep curls today with my right arm (down 1 rep on a couple sets). Tried cooking tofu at home for the first time, turns out soy gives me horrible gas and bloating, which is probably why all protein bars do the same but whey protein shakes never upset my stomach. I will not be eating tofu again.

[PhiRR9]

You went from almost 190 lbs down to under 165 lbs in less than 2 months. Well done man!

Curious, what is your height?

[TheUnderdog83]

You went from almost 190 lbs down to under 165 lbs in less than 2 months. Well done man!

Curious, what is your height?

Thanks, 5'7"

[TheUnderdog83]

Day 56 - 165.8 pounds
1,745 calories

I cleaned off the feet of the scale this morning before weighing, and honestly I think that’s where the extra couple pounds came from. With as little calories as I ate yesterday and not high sodium I expected to be on par with the same weight or slightly down. I noticed one of the corners of the scale is a little worn, I might buy a new one tomorrow.

Rest day today

[TheUnderdog83]

Day 57 - 165.8 pounds
1,673 calories

I thought about ending my cut today. I again dropped a rep from last time on bench press on my second and fifth set. Although I love what the weight loss has done for my physique, I really hate getting weaker. I posted a progress pic and most encouraged me to keep going for another 5-10 pounds to see if I can get my abs to show. I’m taking the advice for now, hopefully the scale keeps moving down.

I did buy a new scale, it is consistently reading 1.8 pounds heavier, to not mess with my head any during this cut I’m going to stick with the old scale until I’m done.

[PuppyLife]

Day 57 - 165.8 pounds
1,673 calories

I thought about ending my cut today. I again dropped a rep from last time on bench press on my second and fifth set. Although I love what the weight loss has done for my physique, I really hate getting weaker. I posted a progress pic and most encouraged me to keep going for another 5-10 pounds to see if I can get my abs to show. I’m taking the advice for now, hopefully the scale keeps moving down.

I did buy a new scale, it is consistently reading 1.8 pounds heavier, to not mess with my head any during this cut I’m going to stick with the old scale until I’m done.

Don't let the strength loss get to you man. Its definately a mental game from where you are now. Its the final push and each week you progress, you will start to see visible changes. How often do you throw a refeed in? Your making great progress and cannot wait for the final result. We most likely will be having pretty similar physiques/muscle base.

[TheUnderdog83]

Don't let the strength loss get to you man. Its definately a mental game from where you are now. Its the final push and each week you progress, you will start to see visible changes. How often do you throw a refeed in? Your making great progress and cannot wait for the final result. We most likely will be having pretty similar physiques/muscle base.

Thanks, buddy. I’ve only gone over on calories once I believe in this cut. I’d prefer to always hit my deficit goal everyday and get to the finish line as quick as possible without losing too fast. I’ve adjusted pretty well to the quantity of food, but I am looking forward to eating a few more fattening options once this cut is over. Overall, I’m not hungry and pretty happy with the food, I just hate the idea of losing strength, hate it. Hopefully I can cut these last 10 pounds without my strength being too affected.

[PuppyLife]

Thanks, buddy. I’ve only gone over on calories once I believe in this cut. I’d prefer to always hit my deficit goal everyday and get to the finish line as quick as possible without losing too fast. I’ve adjusted pretty well to the quantity of food, but I am looking forward to eating a few more fattening options once this cut is over. Overall, I’m not hungry and pretty happy with the food, I just hate the idea of losing strength, hate it. Hopefully I can cut these last 10 pounds without my strength being too affected.

You've been in a pretty big deficit for quite some time. A bit over 3 lbs per week. I know how wanting to make progress and getting it done with as fast as possible is. If you notice your strength is taking a major hit, lessen up the deficit a bit. I am pretty jealous of your progress. 189.6 to 165 in little less than 60 days. I've went from 228 to 221 in 15 days. Was at 235 on Feb 10th but I wasn't really serious in losing at that time. Hopefully I can get under 200 lbs in 2 months. By the way, that bbq sauce is the best thing in the world!!! I use it on nearly EVERYTHING.

[TheUnderdog83]

You've been in a pretty big deficit for quite some time. A bit over 3 lbs per week. I know how wanting to make progress and getting it done with as fast as possible is. If you notice your strength is taking a major hit, lessen up the deficit a bit. I am pretty jealous of your progress. 189.6 to 165 in little less than 60 days. I've went from 228 to 221 in 15 days. Was at 235 on Feb 10th but I wasn't really serious in losing at that time. Hopefully I can get under 200 lbs in 2 months. By the way, that bbq sauce is the best thing in the world!!! I use it on nearly EVERYTHING.

I know it’s been faster than recommended. Up until about 2 weeks ago I’d maintained my push strength pretty well, and continued to gain strength on my squat and DL, in fact if you notice my signature block all of my PRs were done during this cut at 175 pounds. I felt I was somehow beating the system. Unfortunately, the weight loss is finally catching up and while my DL is still stronger then ever my bench and OHP is likely down until I start bulking again.

One thing I have done through this cut is always hit 130 or better on protein each day.

[TheUnderdog83]

Day 58 - 164.4 pounds
1,488 calories

I discovered regular oats with stevia are much more filling than pre-flavored quick oat packets. I originally made the switch to get away from soy, but I’m amazed how much these old fashioned oats fill me up. I also found out that fat free cheese can have up to 90% of its calories from protein. I made a couple quesadillas with chicken a bunch of fat free cheese today and hit my protein early.

Good bicep day today, did an extra rep on a couple of sets.

I’m still aiming to finish fairly quickly. Hoping to drop these last 10 pounds by the end of April.