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7 votes

I really just want to cut and lose weight, while lifting, what should my expectations be?

Dude, don't stress it. Eat a high-protein diet without sweets or junk. Pick a lifting program with room for cardio. 5/3/1 is a common and solid choice for this. I see two templates working well. The ...
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5 votes

Cutting phase: indicators for muscle loss

One point I should mention is that the 'bulking & cutting' method to building muscle is actually quite an inefficient one. Not that it doesn't work, it does and has done for decades but it is far ...
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  • 51
5 votes
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Is weightlifting without cardio sufficient for for cutting body fat down to 10% or lower

For the purposes of lowering your bodyfat percentage, the only benefit of cardio is an increase on the "energy out" side of the energy balance equation. There are certainly other benefits to cardio, ...
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4 votes

What are the pros and cons of slow cuts versus fast cuts?

To answer your question directly, there is indeed a huge difference between fast cuts and slow cuts. The first point I'm making will point you to a very clear study about it. To add more on it, here ...
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  • 315
3 votes
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What are the differences between a "Cutting Workout" and a "Bulking Workout"?

You can think of "cutting" or "bulking" workouts as additional supplements to your actual cutting or gaining phase. Just like how you would use extra carbs for bulking, you use "cutting" workouts for ...
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  • 1,966
3 votes

Which gives better results: bulk and cut, or slow and steady?

A combination of the two will give you the best result. Most people think of a "dirty" bulk when they hear the word bulk, in which you literally eat anything and everything. This makes you ...
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  • 4,123
3 votes

I really just want to cut and lose weight, while lifting, what should my expectations be?

Firstly I would suggest going very easy for a while, for the same reason you stopped for over a year when your gym closed for a month. You lost the habit of exercising every week. You need to get that ...
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3 votes
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Workout plans for cutting

Don't change what's working out for you. Keep your lifts (or as close to it as possible) and eat slightly under maintenance, and you'll lose fat almost exclusively.
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  • 834
3 votes
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As in winter we naturally increase our calorie burn, is this the best season for weight loss?

in winter we naturally increase our calorie burn I think that's true if we lived outdoors, running around spearing animals and picking berries. But for most of the western world winter is a time of ...
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2 votes

Stronglifts 5x5 while on a caloric deficit?

I am doing stronglifts on a deficit (1760 calories a day). I am 5'7" and weigh 173. I was 172 when I started back on the program. I had to stop going to the gym for financial reason, and from October '...
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2 votes

Cutting phase: indicators for muscle loss

Stumbled upon this late, but, there's actually an indirect way of guesstimating that muscle is being catabolized. I'm probably going to show my age in this question, but, back in the "old" ...
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  • 6,641
2 votes

Gaining strength at constant body weight vs bulking up followed by losing weight

There's some context from a comment of yours that's missing from this post: I don't count calories. I simply try to follow a lifelong habit of no fast carbs or refined wheat, no sugar, no alcohol, ...
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2 votes
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Is this a plausible cutting/bulking proposal?

This seems like a fairly reasonable projection, but keep in mind that as you lose fat, each pound (or kilo) of fat is harder to lose than the one before it. This means that your cut phase may slow ...
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2 votes
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Stronglifts 5x5: Start in deficit and move to surplus when reaching 5RM on lifts

Bulking on SL for you is problematic Before I answer your question, your problem is you are trying to bulk/cut on a massively sub-par program while being past your beginner phase. For bulking and ...
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2 votes

Diet Plan- Eating Time Matters?

Eating more often does not matter for weight loss. Also this study states: Eating three to six meals per day with a meal containing 0.4-0.5 g/kg bodyweight of protein prior and subsequent to ...
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  • 6,016
2 votes
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How to incorporate progressive overload into my "plateauing" situation

I have experienced something very similar. After about a year of working out my biceps ~2 times per week (3 or 4 different exercises), I was doing 4 sets of each exercise all to failure and I wasn't ...
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2 votes

What is my approximate body fat percentage and at what speed should I cut? (with pics)

You can give Jeff Nippard’s podcast on dieting a go (https://open.spotify.com/episode/5iuWZvuKxOTL8Vlxk6oOyB?si=rLJiG5K2T0KeRgDiNvt7Xg). From what I gather, there is no hard and fast rule. You need to ...
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  • 524
2 votes

Can you review my workout plan?

Without knowing the load intensity (If youre pushing the weights to the max you can do your sets with, or you're if you're using 50% of your 1RM), I would assume you are a beginner based on your ...
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  • 3,032
1 vote

How to transition from a bulk to a cut?

I think you're worrying way too much about the BMR but leave it the same as original. The reason being your calorie deficit should be around 1000 calories a day compared to your bulk(based on average ...
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  • 3,032
1 vote

Does losing 6kg weight and 2.5kg body fat mean you've lost 3.5kg of muscle?

Very few of the common methods of assessing body composition are so accurate. That is, they can be under ideal conditions—a highly skilled tester, excellent equipment, euhydrated state, and/or typical ...
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  • 5,666
1 vote

EATING DISORDER ALERT: Should I keep cutting or increase calories and allow more food freedom as a maintenance goal?

You say you have another 300 grams you want to lose. How would you even measure that? Weight fluctuates by time of day, bowel contents, levels of hydration etc. I think you are looking at it too ...
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1 vote

What are the differences between a "Cutting Workout" and a "Bulking Workout"?

With such a broad question, I will try and give you an overview of some of the main differences: Typically, workouts designed to bulk you up will be shorter sets with fewer repetitions with weight ...
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1 vote

Diet Plan- Eating Time Matters?

It is important to follow your diet plan and eat every 2-3 hours as your body will have enough time digesting meals and have enough energy supply during your day. Getting shredded is very hard as you ...
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  • 131
1 vote

Should a recreational fitness user with moderate goals go through bulk/cut phases?

You need to stay on a slight caloric deficit while both maintaining a positive nitrogen balance and remaining in an anabolic state. So let's break that down... Slight Caloric Deficit: A TDEE ...
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  • 4,382
1 vote

Diet for increasing cardiovascular fitness

I think it depends a lot on your goals, and rugby position. I was a football player myself (American football), and it's very easy to get carried away during the bulking phase so i know this feeling ...
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1 vote

Stronglifts 5x5: Start in deficit and move to surplus when reaching 5RM on lifts

If I'm getting this right, your approach would be to start the program at an artificial deficit and apply linear progression until you are at your actual 5 RM. After that, you'd try to introduce a ...
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1 vote

Stronglifts 5x5: Start in deficit and move to surplus when reaching 5RM on lifts

I don't think starting SL5x5 should be a problem, because the first thing you do is test your 1RM, and have the numbers for your program set to percentages of that. So at the end of a cut, if you're ...
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1 vote

I really just want to cut and lose weight, while lifting, what should my expectations be?

First, I'd advise against doing Sheiko if your goal isn't powerlifting as it's extremely specialized. I'd also advise against doing StrongLifts as it's just a dumb program in general (for various ...
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1 vote

Gaining strength at constant body weight vs bulking up followed by losing weight

Let me preface this by saying that what I’m about to share is somewhat opinion based (on experience) and laced with anecdotal evidence. I've watched this post and initially hesitated in jumping in ...
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