:p OK guys.. forgive me if this has been covered many times, but I just don’t get it. :confused: :confused:
I have read many postings regarding weight lifting during cutting but something in the back of my memory banks keeps saying: Cutting = a calorie deficit. Muscle gain = a positive calorie intake. So.. how can you gain or preserve muscle by weight lifting while cutting? If you maintain a negative calorie balance and weight train, don’t you subject yourself to additional LBM loss?

It is possible for people to gain muscle while cutting (usually beginners who have never used weights before or people with very very strict diets).

However, most people doing weights while on a cutting program are simply trying to maintain their LBM (or minimise loss) during the cutting phase. With proper training and a good diet, the calorie deficit will only cause you to lose fat not LBM.

It is possible for people to gain muscle while cutting (usually beginners who have never used weights before or people with very very strict diets).

However, most people doing weights while on a cutting program are simply trying to maintain their LBM (or minimise loss) during the cutting phase. With proper training and a good diet, the calorie deficit will only cause you to lose fat not LBM.

Thanks for the reply. But how would you define proper training with the intent to minimise LBM loss? My present diet is clean and is composed of ~ 44%C, 33%F and 20%P.

:p OK guys.. forgive me if this has been covered many times, but I just don’t get it. :confused: :confused:
I have read many postings regarding weight lifting during cutting but something in the back of my memory banks keeps saying: Cutting = a calorie deficit. Muscle gain = a positive calorie intake. So.. how can you gain or preserve muscle by weight lifting while cutting? If you maintain a negative calorie balance and weight train, don’t you subject yourself to additional LBM loss?

And as Marcus points out The newbie or people with good diet control can add muscle during cutting. Also people with fair amount of fat are good candidates. Most of the people coming to this site asking for help are newbies and have fat. Most have never picked up a heavy weight.

Ellington darden in one study using Nautilus machines working with 33 men and 65 women obtained results where the men added an average of 4 lbs of muscle in 10 weeks, while the women added 2 1/2 lbs of muscle.

The men started with an average weight of 218 and lost 26.11 lbs of weight and 30 lbs of fat. The women
lost 16.32 lbs of weight and 18.92 lbs of fat. All in 10 weeks. They also gained 27% in lower body strength and 30% in upper body.

The subjects made these gains on a diet of 60% carbs, 20% fat, and 20% protein. The men started at 1700 calories and women at 1400. the men went down to 1300 and the women to 1000 at the end of the 10 weeks. This was covered in his 1987 book The Nautilus Diet.

Just think of it, extreme low calorie diet, low protein, high carbs and they gained muscle and the average man lost 3 pounds of fat a week and the women lost nearly 2 lbs of fat a week. Goes against alot we hear. Don't believe him or the others he has gotten same results many times. Ask him (http://www.drdarden.com/) about it.

The subjects made these gains on a diet of 60% carbs, 20% fat, and 20% protein. The men started at 1700 calories and women at 1400. the men went down to 1300 and the women to 1000 at the end of the 10 weeks. This was covered in his 1987 book The Nautilus Diet.



Damn, thats pretty low. Forgive me for being skeptical, but I'd still rather eat at least 1800-2000. From my experience with people (John being one example) people lose way too much muscle eating that little. I'd need to see heaps more proof to adopt it.

fcompton,

The macronutrient ratio I use is 30(p) : 50 (c) : 20 (f)
Also, if you can be bothered, its best to calculate your perfect caloric intake for losing fat while keeping muscle.

Make use of the stickied threads and the search button and write yourself a program. For a good summary and guide check out fatlosstips.com Its best for you to write your own program because it makes you scour the boards for info and you learn a lot more. Also, because youve written it yourself from your own knowledge you can adjust it yourself later down the track without having to rely on others as much.

Once youve written the program you can post it and we'll be happy to have a look and make sure its ok.

you can increase size by cutting at an extremely small calorie deficit. By cutting carbs fat will be used at the primary fuel provided the body has the proper nutrients. In replacing carbs with healthy fats, testerone is increased. By doing heavy compound lifts, testerone is increased. By having quality post-workout nutrition be it after cardio, and weights, the body teaches itself to burn fat, and anabolic hormones are released.

Using this tried and true method by bodybuilders/diet gurus everywhere, fat loss/muscle gain occurs. easy as that.

Just think of it, extreme low calorie diet, low protein, high carbs and they gained muscle and the average man lost 3 pounds of fat a week and the women lost nearly 2 lbs of fat a week. Goes against alot we hear. Don't believe him or the others he has gotten same results many times. Ask him (http://www.drdarden.com/) about it.

Forgot to mention, none of them did cardio. Darden throws in, you might take a short walk after supper.

Proves that there isn't just one way to do things. There are many paths to our goals, some work better or faster than others.

Proves that there isn't just one way to do things. There are many paths to our goals, some work better or faster than others.

Thats certainly true, there isn't many 'truths' in fitness, only ways which work better for some and different ways which better for others.