Preventing Muscle Loss When Cutting

In this QUAH Sal, Adam, & Justin answer the question “How do you ensure you don’t lose too much muscle when cutting? I am very attached to the gains and don’t want to see them go.”
If you would like to get your own question answered, follow us on Instagram where we post QUAH requests weekly.
/ mindpumpmedia
Go here to learn more about Online Personal Training with our Maps Fitness Products
www.mindpumpme...
Free resources & guides on building muscle, fat loss, improving mobility, & more:
www.mindpumpme...
Check out the full episode here:
Video -
“Preventing Muscle Loss When Cutting”
LIKE this video if you learned something new!
COMMENT your thoughts on this topic.
SUBSCRIBE for more valuable fitness content!
#MindPump
CONNECT WITH US:
INSTAGRAM: bit.ly/mindpump...
TWITTER: bit.ly/2vN1qpE
FACEBOOK: bit.ly/2vq95cd
SHOP MIND PUMP:
bit.ly/2uvQY6b
PRIVATE FACEBOOK GROUP:
bit.ly/2vuntia
PODCAST:
iTUNES - apple.co/2vMEPcA
STITCHER - bit.ly/2hQSIAS

[@tymberlandtv42]

This is a great podcast. Great info here. I started my program with cardio and caloric deficit and quickly realized that I was losing more muscle than I wanted. Then I shifted to a deficit with more protein and less cardio and started noticing more muscle

[@deeseabee7638]

bottom line. to get leaner you need to be in a caloric deficit. to build muscle you need to train that muscle and feed it. trying to gain muscle and get leaner you have to do both and you need to feed your body carbs and fats so the body doesn’t use the protein for energy when you train. they say eat 0.8 to 1 gram of protein per pound of lean body mass and eat enough carbs and fats to stay in a caloric deficit. best with low calorie dense foods. whether you train with kettlebells, dumbbells or barbells it doesn’t matter. do resistance training and cardio. but do resistance training.

[@raymondotoole2600]

Wicked 👊🏼

[@ritaren1549]

It really blow my mind, what I thought correct is actually wrong. Thanks for sharing this, guys.

[@raymondotoole2600]

Big realisation right. Same thing here

[@wilbingtonromero9805]

Thank you! This is by far my favorite podcast. You guys are giving amazing advice.

[@wilbingtonromero9805]

on December 1, 2020 I started at 252lbs 6’2 horrible eating habits and love beers! Today I’m at 232lbs, I have no idea how much body fat I have lost or inches off my body because I measured it on the first day and haven’t bothered to do it again. I fast from 10pm-2pm and I’m at a deficit of 1850 a day. Some days I go over by 150-200 and some days I go up to 1650 (I saw a video where one of you mentioned how to keep your metabolism from hitting plateau). I workout fasted 5 days a week. Upper, lower, off, push, pull, legs, off. I have been adding 5lbs every week to each workout. I am only walking 30 min a day. I got all this from you me podcast and I feel amazing! I am eating clean ass hell, lots of protein and I am measuring every single thing I eat. Right now I’m contemplating on increasing my protein to make sure I continue to feel strong and make gains. I have not had a beer in over a month. This shit works!

[@DipankarGhosh007]

U can hv a beer once in a while, btw love ur story

[@jonnuanez2843]

Keep it up, bro. You're doing great.

[@ayoubelmaroufi3561]

Keep up the good work !

[@hrdkorebp]

How’s it going?

[@rsxtypejai209]

I got question. 5 months ago I was 240lbs. I did 225lbs 6 reps bench press. Now I’m at 185lbs. I can only do 225lbs 4 reps. Is that good or bad. My squad and deadlift is still the same Only my bench press and overhead press decline.

[@Josh-fz9rh]

What was your routine to lose that weight ?

[@rsxtypejai209]

@@Josh-fz9rh I fast 16-8. I work out 3x a weeks. Compound lift I don’t run or jog. I only walk 20 min a day. On my work out days I would eat 2,500 calories. On my non work out days I would eat 1,500 calories. Within the 8 hour window I would eat salmon to break my fast. Than 2 hours later with a Salads And last meal a New York steak. That’s it. No rice. No bread. Once a week. On a cheat day. I would add rice. Or bread. Or just eat pizza. Just remember. U can eat what ever u like. Just count your calories. And when your hungry. Just eat smaller portions. Spread them out within the 8 hour eating window.

[@Aaronduhmoron]

@@rsxtypejai209 wow nice work. It's natural to lose strength from cutting, you lost a significant amount of weight, 55lbs is a lot, and you still retained majority of your strength. I would say that is an absolute success. Now you can maintain and focus on building, assuming that is your goal. Try to get back up to those 6 reps you were doing before. If you're looking to put on some muscle you can probably pretty safely bump the calories up slightly.

[@ryanthomasfilms]

This is great!!!!

[@Marx1963]

Psmf with strategic carb refeeds work well .

[@shauncollins678]

Can you explain please, what is psmf

[@jonnuanez2843]

For me, it's no problem to bring the carbs down and raise the protein. I get bored easy with food and constantly need to search different ways to serve the same thing. I know looking up recipes is even easier in the Internet age. And I love to cook. But yeesh. So I either need to learn to expand my palate or something. (I need 200 grams a day of protein to maintain)

[@Chris-gh6ux]

Underrated podcast

[@jakobmorningstar]

Ok so I have a question, because you keep hearing about not doing high intensity cardio while trying to maintain/build muscle, but then you get guys like David Goggins who has his six pack, big arms/shoulders yet he runs like a maniac… so is he just genetically gifted or is there a misconception about cardio and muscle gains? I’m 5’ 10” & 145LBS. I run 2 miles every morning Monday-Friday and lift for 30 minutes Monday-Friday and I’m hovering around 2100cal/day with a macro split heavily favoring protein, but is my running going to cost me gains? I’m not trying to be a body builder, but I want to be lean and have good muscle definition. Am I asking for too much by trying to hold onto my morning run?

[@MrScarysmiles]

He built his body when he wasn’t running and was just into power lifting. Now that he runs so much he’s obviously lost size but it’s still a lot easier to retain muscle than it is to build it with his schedule

[@Josh-fz9rh]

Goggins is just shredded. I doubt he could even rep 225 once. But that’s okay that’s not what he’s trained his body to do.

[@Josh-fz9rh]

But he could probably rep 135 10,000 times

[@Aaronduhmoron]

Old post, hope you figured something out. Goggings built his body up in his time in the Navy and was/is a very active person. Running in and of itself might slow down your gains, but the more physically intense it is the more cortisol is released and of course the more calories are burned. So it really comes down to the person and how stress tolerant they are, their overall health, nutrition, positive energy balance, genetics etc. If your weightlifting program looks largely the same now as it did 6 months ago with no progress then you can probably assume you're doing too much cardio, not eating enough or your programming is just improper for your needs.

[@adriangutierrez3196]

he weigjtlifts aswell , and incorporates that to his regime, the same with soccer players that have more lean muscle than others

[@alexreyes7237]

Protein intake isn’t nearly as important as cutting slowly in retaining muscle. Losing fat isn’t a fast process the slower your cut the more muscle you’ll keep, paired with protein intake is optimal

[@ernestojchavez5720]

i’m so confused, am i suppose to be eating 1 gram per 1 lb of my actual body weight or my lean mass?

[@underwhip5]

lean body mass is all you need

[@thenaturalphenom7]

For lean mass- 2.4-2.6 gms per kg.. for body weight -2 to 2.2 per kg

[@chevyblock550]

I'm trying to cut and eventually turn it into a recomp. I've never recomped or bulked before. I've always been chubby and don't want to be fat again but I want to be big and muscular also.

[@aj7907]

Focus on one thing at a time and go slow

[@oOAngeloAmorimOo]

Just cut first, and when youre in a good bf%, bulk slowly.. You Dont get fat without realising, when you're measuring macros consistently. Only dirty bulking do that.

[@angrytater2456]

I've found that trenbolone helps.

[@erikaluke6788]

Dude said i could actually do it while on anabolics like no shit

[@fredwilliams7893]

I got down to 1,200 calories from 2,500 and started to get stagnant. Fat loss stopped. So for me I had to start doing cardio.

[@syedfarzanulhaque3517]

loosing fat just by reducing calories without any exercises is really painfull 😅

[@fredwilliams7893]

@@syedfarzanulhaque3517 Exstremly painful. I have tried it. It's rough.

[@Josh-fz9rh]

Sounds like you need to come back to maintenance for a bit then cut back down

[@fredwilliams7893]

@@Josh-fz9rh Yea seems to work the best

[@DMRCapitalHill]

Get your protien in and keep trying to hit PR’s that’s literally it. You don’t even loose muscle like how people Think during a cut.

[@SuperPlaya316]

No way did he ever get to 3 % body fat 😂

[@Sam-ge5hg]

Look him up on Google, why would he lie about it