Does strength loss during a cut bounce back?

[CCG821215]

So I’m alittle over 90 days into a cut. I’ve dropped from about 218 to 201. I’ve been cutting 750 calories a day while lifting 4 days a week (split) and getting at as close to 200mg of protein or more a day. Things are obviously going well with the weight loss and I like how things are looking in the mirror. Definitely more defined... I don’t “feel” like I’ve lost much muscle but my lifts have been pretty much crap for the last 6 weeks or so.

I can still usually get my first set of reps at my “Normal” weights on my major lifts where they were before starting the cut... but the drop off starting on the second set is dramatic. My gut says this is the diet thing more than and muscle loss thing. It’s like I feel dead and my muscles just quit.

So for example, before I started cutting I could get 3/4 sets of 10 with 115 on overhead barbell press. Now I can still get the 10 on the first set but after that it drops down to 6-5-4 and so on. This is consistent with all other major lifts.

I’ve tried not to dwell on it but sometimes it really gets me down and want to end my cut. That and just feeling drained with mood swings. I’ve had a couple of cheat/refeed days that seemed to help but I don’t like seeing the scale go crazy for 3-4 days after. Just feels like setbacks when I cheat even though they helped my energy levels.

Is this all normal stuff to deal with on a cut? Will my strength come back quick? Good news is I’m only about 3 weeks from my goal so the end is in sight and seeing some shadows of my abs have been motivating ha!

[BS57]

and getting at as close to 200mg of protein or more a day.

I hope it's more..........

[CCG821215]

Some days it is some days it isn’t.

[BS57]

Were you meaning to say grams?

[CCG821215]

Haha yes. Thanks

[BS57]

Well, that's good, lol

You're going to lose strength. It'll rebound when you start eating more.

I was 2-3% shy of finishing my cut (wanted to end-up around 14%, but ate a few extra calories here and there, started noticing regaining some strength, so I'm just going to let it happen.

Tough it out a few more weeks.

[CoolGreekName]

When cutting like that you gotta watch your Macro nutrition. Your muscles will eat itself without the proper macros. Thus you will lose strength...

When trying to lose weight and bodybuild, like you are, DON'T CUT OUT FAT AND CARBS. You need to balance everything. Fats (1), carbs (2), and proteins (3).




P.S. I personally use coconut oil in my shakes. This is high in saturated fat. I cut out red meat 3 times a day (which is also fat). I now complete my macro count and gain strength.

[JCubb12]

So I’m alittle over 90 days into a cut. I’ve dropped from about 218 to 201. I’ve been cutting 750 calories a day while lifting 4 days a week (split) and getting at as close to 200mg of protein or more a day. Things are obviously going well with the weight loss and I like how things are looking in the mirror. Definitely more defined... I don’t “feel” like I’ve lost much muscle but my lifts have been pretty much crap for the last 6 weeks or so.

I can still usually get my first set of reps at my “Normal” weights on my major lifts where they were before starting the cut... but the drop off starting on the second set is dramatic. My gut says this is the diet thing more than and muscle loss thing. It’s like I feel dead and my muscles just quit.

So for example, before I started cutting I could get 3/4 sets of 10 with 115 on overhead barbell press. Now I can still get the 10 on the first set but after that it drops down to 6-5-4 and so on. This is consistent with all other major lifts.

I’ve tried not to dwell on it but sometimes it really gets me down and want to end my cut. That and just feeling drained with mood swings. I’ve had a couple of cheat/refeed days that seemed to help but I don’t like seeing the scale go crazy for 3-4 days after. Just feels like setbacks when I cheat even though they helped my energy levels.

Is this all normal stuff to deal with on a cut? Will my strength come back quick? Good news is I’m only about 3 weeks from my goal so the end is in sight and seeing some shadows of my abs have been motivating ha!

750 calories is a decently fast cut and you should expect to lose more strength at the deficit vs. at a =<500 deficit. If your BF% is starting to get low (sub 15) I would consider going to a smaller deficit. This should help maintain your strength and even maybe help regain a little.

[CCG821215]

750 calories is a decently fast cut and you should expect to lose more strength at the deficit vs. at a =<500 deficit. If your BF% is starting to get low (sub 15) I would consider going to a smaller deficit. This should help maintain your strength and even maybe help regain a little.

Yeah I'm going move to a 500 cal deficit in about 2.5 weeks. Like I said overall I haven't lost a ton of strength on my first sets of most of my lifts. It's the following sets where I struggle and although I know I have lost some strength after doing some research I think I need to up my carbs. I had a cheat day 2 days ago and it blew my mind. I swelled up like a post lift pump and felt great. So I'm going to experiment with getting some good carbs for lunch and see what that does for me since I usually work out around 4pm.

Thanks for the feedback. I'd say the most frustrating thing is I do think im around 15% body fat but I have some loose skins that makes it difficult to tell. But i guess that's what you get when you're down a total of almost 120 lbs (over the course of many years).

[EBarbz]

you need to start lifting heavier. lose the 10-12 reps and go with 3-5 reps.

[johndoethethird]

Down from 216lbs to 197lbs my self now, I get in roughly the same amount of protein 200g+. I had to add an additional 100cal deficit and what helped me was get in most of my carbs an hour or more before the workout. I used the cheat meal to help out some "weakness" in the gym, demotivation and sluggishness but have cut those out completely now and just use the carb up method prior.

[TheUnderdog83]

Yeah I'm going move to a 500 cal deficit in about 2.5 weeks. Like I said overall I haven't lost a ton of strength on my first sets of most of my lifts. It's the following sets where I struggle and although I know I have lost some strength after doing some research I think I need to up my carbs. I had a cheat day 2 days ago and it blew my mind. I swelled up like a post lift pump and felt great. So I'm going to experiment with getting some good carbs for lunch and see what that does for me since I usually work out around 4pm.

Thanks for the feedback. I'd say the most frustrating thing is I do think im around 15% body fat but I have some loose skins that makes it difficult to tell. But i guess that's what you get when you're down a total of almost 120 lbs (over the course of many years).

How many carbs were you eating each day?

[CCG821215]

How many carbs were you eating each day?

Honestly not really sure. Couldn't be that low.. despite my attention mostly on getting at least 200 grams of protein I'm sure my carbs couldn't be that low when I'm taking in at least 2800 calories a day (even on 750 deficit).

[CCG821215]

you need to start lifting heavier. lose the 10-12 reps and go with 3-5 reps.

I dont go past 10. My rep ranges look more like 10, 7, 6, 5, 4. I don't change the weight I just lift to failure on each set. I was just saying that previously I COULD do 3 sets of 10 with nearly the same weight (its a bit higher now). Trust me I am definitely lifting to failure and in no way am I aiming for lighter/high reps. That being said as a 36 year old that has some back and shoulder problems, I'd rather do slightly more reps at a safer more manageable weight.

[GuKre]

Me too, I can relate exactly to this.
I am cutting and started to realize that same effect. I lost about 20lbs now, and it's exactly like this.
I can start and finish the 1st set just fine. Then, I take my rest, but the 2nd set and so forth, my muscles just give in, much earlier in terms of reps. I have given a bit more rest time etc., but it just seems like it won't have the stamina/strength.
I'm drinking enough water during my workout sessions etc.

I guess it's indeed a part of a prolonged cutting (I've been cutting since october 2018 - with a 1 month pause due to health issue + holidays).
PS: I'm also on a 750kcals cut.

[CCG821215]

Me too, I can relate exactly to this.
I am cutting and started to realize that same effect. I lost about 20lbs now, and it's exactly like this.
I can start and finish the 1st set just fine. Then, I take my rest, but the 2nd set and so forth, my muscles just give in, much earlier in terms of reps. I have given a bit more rest time etc., but it just seems like it won't have the stamina/strength.
I'm drinking enough water during my workout sessions etc.

I guess it's indeed a part of a prolonged cutting (I've been cutting since october 2018 - with a 1 month pause due to health issue + holidays).
PS: I'm also on a 750kcals cut.

Yeah sounds the same... like I said I'm going to try upping my carbs 3-4 hours before my workouts and see what happens.

[matthewm1991]

Yes. Once you up your calorie intake you will be able to start lifting heavier again pretty much straight away. Also when cutting I would try to stick within a 4-6 rep range for most of your lifts, this should help you maintain more strength and muscle mass.

[CCG821215]

Just a quick update... i added a 50 grams of carbs via oatmeal around lunch time each day last week. My energy levels were much better during my workouts and averaged about 1-2 more reps on every set throughout my workout then the previous week. I actually feel much better physically just by adding about 100 more carbs a day but maintaining a 750 cal deficit. The first 2 days i felt a little heavier but by the end of the week my body seemed to adjust accordingly and the scale leveled off. This really feels like a game changer and has sparked me to finish this cut!

[Brooky25]

@CCG821215 I've been having the exact same problem pal.