Regaining strength after cut?

[pollox]

Ive been cutting for the past 4 months

lost 20 pounds, looking to lose 5 more...

ive lost strength in all my lifts, so my question is, will i gain that strength back fairly quickly once i start eating above maintenance again?

does anyone have experience with this?

[pollox]

also

while on test, at about 800mg per week, should i try to eat 500 cals over maintenance every week? and progress that way... or what?

[Ritch]

Dude if that`s you in the pic and you`re thinking about doing a cycle, don`t... You can grow a shit load still natural. And please tell me you`ve never done steroids before.

[devo09]

I've cut 15lbs in 2.5 months and gained strength (slightly). . .

You need to reevaluate you're training program

[pollox]

Dude if that`s you in the pic and you`re thinking about doing a cycle, don`t... You can grow a shit load still natural. And please tell me you`ve never done steroids before.

says the guy with the simpsons avatar

did two cycles of test before

[Ritch]

So you admit you`ve done 2 cycles and that`s all you`ve got? I`m gonna be honest and simply say I`m floored with that statement and how you don`t even look like you train. Not even the kind of guy who does push ups in the morning.

And what the **** does my avatar have to do with how I look. Been training for about 2 decades. Retard.

[Ritch]

Don`t worry dude, you`ll be pressing 135 on the bench soon...

[pollox]

strong maturity from a 33 year old man in this thread, thanks for the help

[Ritch]

Alright, to answer your question, yes your strength comes back rather fast. Anyone who`s dieted and has been calorie depleted for some time knows about the rebound effect. You`ll feel really pumped from the extra glycogen in your muslces and your skin just feels tighter. The best time to go on a bulk is after a cut, so in your quest to get big, this is a good plan. Just don`t see how you need steroids to do this.

Gonna hit the sack soon, but if you post your diet, I`m sure we can make some changes for the positive. Fair enough?

[pollox]

today i ate

protein pb oats

3 eggs and bit of egg white

2 scoops whey after lifting

pork tenderloin and slice of ww bread

tuna mixed with tbls half fat mayo

another 2 scoops whey and 300 k worth of almods

grilled chicken breast


that is on a cut, on a bulk, same amout of protein but rice/pasta with them

[pollox]

started working out a year a half ago

weight was 155

in summer i was 210, bench 275 or 225 8 times
shoulder press 205 x 6
deadlift 405 max one rep


lifts have gone down since then, with 30 lbs to go with that
i was on cycle at the time of those lifts, havent touched anything since then(july)

[rated_rko]

as soon as you start eating above maintenance again you will see your strength go up steadily

[pollox]

as soon as you start eating above maintenance again you will see your strength go up steadily

just what i was hoping to hear...
forget what its like to make gains, let alone lift the same weight

[Ritch]

today i ate

protein pb oats

3 eggs and bit of egg white

2 scoops whey after lifting

pork tenderloin and slice of ww bread

tuna mixed with tbls half fat mayo

another 2 scoops whey and 300 k worth of almods

grilled chicken breast


that is on a cut, on a bulk, same amout of protein but rice/pasta with them

Yikes, that`s a bad diet. Not gonna get through this tonight, but never, ever have a meal that`s just protein.

Your egg meal is way too low in protein and total cals. You could have 6 whites with the whole eggs.

The post workout meal, I`d add some carbs. 50 grams to start in the form of gatorade.

Your pork tenderloin could be eaten with some rice if you handle carbs well, or just make it a protein+fat meal. Making sure the total fats of that meal are not much over 20 grams.

I don`t know the calorie content of mayo as I never eat the stuff, but you bacially have a protein+fat meal here which is good. Just try to get the fats in the 15-20 gram zone for that meal.

Your protein and almond snack has the right idea but your total cals might me kind of high here as I`m guessing they total to about 500. Given it`s your before last meal, I`d lower the cals. 300 cals of almonds is way too much fat. I haven`t looked up the calorie content but I`m guessing you can lower the cals here by 100 for sure. So shoot for 200 cals from the almonds.

Your last meal of the day is another mistake. Just protein as I mentioned is never a good thing. Add a tbsp or 2 of natural peanut butter here to get some healthy fats.

This is a rough idea, it`s hard to make adjustments, when I don`t know how many calories you`re consuming as you haven`t listed them. Gonna say this again, go to john berardi`s website and read what the man has to say. That should keep you busy for a good while and will enable you to pefect this whole diet thing.

[Ritch]

If your first meal means protein peanut butter oats... Leave the peanut butter out of the mix. It`s increasing the cals of this meal for no good reason.

[tiramisu]

.... Ritch has a skinny guy's (ectomorph's) bias. If that's you in the avatar then he's giving you good direction. Many of Ritch's posts are bang on if your body type / metabolism fits that mold and berardi is quite interesting. I'm not sure whether I'm ready to go whole hog on the acid/base, omega3/6 thing but his diet advice seems to be extremely well thought out.

... and it's not that I don't believe that ph and balanced fats are not important it's just that I'm still working on getting my basic macros and vitamin/mineral supplementation worked out.

If you are actually a naturally fat guy (endomorph) you need to be darn careful with the carb when bulking.

[Memo]

Dude if that`s you in the pic and you`re thinking about doing a cycle, don`t... You can grow a shit load still natural. And please tell me you`ve never done steroids before.

this x2, can you post your training as well? How much do you weigh right now?

[pollox]

interesting advice from ritch

any explanation as to why u cant eat protein by itself?does it not work/synthesis on its own?


im assuming during u post u realized i am currenty cutting, because u mentioned i dont need extra cals, like the pb in oats...

[pollox]

also today was 2200 cals

training, did chest and shoulders today

flat bench
135 x12
185x10
205x6
215x2
185x8 drop set 135 x 6

db shoulder press
65x10
75x6
80x5
80x5
70x8 drop set 50x6

cable flies
40x8x3

chest press machine
170x10x3

cable side raises for delts
20x12x3

behind back smith shoulder press
45 a side x 10x3

did cardio after, 25 minutes (approx 300 cals burned)

[Ritch]

interesting advice from ritch

any explanation as to why u cant eat protein by itself?does it not work/synthesis on its own?


im assuming during u post u realized i am currenty cutting, because u mentioned i dont need extra cals, like the pb in oats...

One of the main reasons against a protein only meal is the fact your calorie content of that meal will be so low, it just won`t sustain your lean body mass. I mean say you got 40 grams of protein from a chicken breast. That`s roughly 160 calories! If you took that example to an extreme and did that for many meals in the day, you`d feel and look like shit. You`d end up binge eating for sure!

So if you notice the meals are either broken down into protein+carbs with minimal fats, or protein+fats with minimal carbs. The carb+protein meals are eaten pre workout, post workout then maybe for the second post workout meal. All the other meals are protein fat.

You simply get the best of both worlds. It`s essentially a way to get the most amount of carbs without getting fat. Then you get all the essential faty acids your body needs for growth and brain function with the protein and fat meals. Theese meals also keep your blood sugar stable. That`s a basic explanation about the diet. If you want to seek more details, check out johnberardi.com. You`ll be busy for some time...

[Ritch]

this x2, can you post your training as well? How much do you weigh right now?

I could get into that tonight, but don`t want to highjack the thread either. Maybe I`ll pm you.

[chiplin]

says the guy with the simpsons avatar

did two cycles of test before

Buddy, I made this mistake not a week ago. It's probably in your best interest to not run your mouth to him, he knows his shit and has probably the widest range of knowledge on this forum. You come ask a question and get a slight taste of criticism and you snap ? Why would anyone even want to help you ? You're just lucky he has enough self-pride to shake it off and help you. Good work on smartening up.

[pollox]

Buddy, I made this mistake not a week ago. It's probably in your best interest to not run your mouth to him, he knows his shit and has probably the widest range of knowledge on this forum. You come ask a question and get a slight taste of criticism and you snap ? Why would anyone even want to help you ? You're just lucky he has enough self-pride to shake it off and help you. Good work on smartening up.

not sure where i 'snapped' but yes i agree with the rest of what you said

ps how salty are his nuts?

[btufts]

Yikes, that`s a bad diet. Not gonna get through this tonight, but never, ever have a meal that`s just protein.

Your egg meal is way too low in protein and total cals. You could have 6 whites with the whole eggs.

The post workout meal, I`d add some carbs. 50 grams to start in the form of gatorade.

Your pork tenderloin could be eaten with some rice if you handle carbs well, or just make it a protein+fat meal. Making sure the total fats of that meal are not much over 20 grams.

I don`t know the calorie content of mayo as I never eat the stuff, but you bacially have a protein+fat meal here which is good. Just try to get the fats in the 15-20 gram zone for that meal.

Your protein and almond snack has the right idea but your total cals might me kind of high here as I`m guessing they total to about 500. Given it`s your before last meal, I`d lower the cals. 300 cals of almonds is way too much fat. I haven`t looked up the calorie content but I`m guessing you can lower the cals here by 100 for sure. So shoot for 200 cals from the almonds.

Your last meal of the day is another mistake. Just protein as I mentioned is never a good thing. Add a tbsp or 2 of natural peanut butter here to get some healthy fats.

This is a rough idea, it`s hard to make adjustments, when I don`t know how many calories you`re consuming as you haven`t listed them. Gonna say this again, go to john berardi`s website and read what the man has to say. That should keep you busy for a good while and will enable you to pefect this whole diet thing.



I couldn't agree more with the massive eating approach from berardi, check out his website I loved the gains I made using this approach and will for sure be doing it again after contest. X 10 points for Ritch aha

[Maria]

Ive been cutting for the past 4 months

lost 20 pounds, looking to lose 5 more...

ive lost strength in all my lifts, so my question is, will i gain that strength back fairly quickly once i start eating above maintenance again?

does anyone have experience with this?

I have read through this thread. Your diet has a lot to do with your strength going down.

When I get ready for shows I don't lose a lot of strength, which is an indicator that I'm maintaining a lot of my muscle mass as I diet down.

[Ritch]

^^^ So what type of advice would you give him?

[Maria]

^^^ So what type of advice would you give him?

Ritch the info you gave him was great. You already covered that. He was lacking in his diet.