So, you’ve been trying to gain strength and muscle for a while now. You’ve achieved awesome results, but now you need to bring muscle definition to show off your results. This means that after a bulking cycle, you should start a cutting cycle. The problem is that it could be pretty hard to start your cutting cycle after bulking. That’s because you need to start cutting calories below your maintenance after you’ve been eating more calories than your maintenance for bulking.
This means that there’s a pretty huge difference in calories. Besides a huge difference in calories, a lot of us are unsure about how to strength train during cutting. Moreover, lots of people are afraid that they are going to lose muscle mass and strength during cutting.
While this loss can actually occur, you could preserve your strength and muscle during a cutting cycle. In fact, you can even get stronger and gain lean muscle while cutting. You can do it only as long as you plan your cutting with the right strength training and strategy plan. Moreover, you have significantly more chances to get stronger and build lean muscle while cutting through fat by adding quality anabolic steroids.
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Build Muscle and Burn Fat While Cutting
You will find a lot of helpful info here regarding a cutting cycle plan. For example, not everyone knows that strength training for cutting is crucial. That’s because it helps you keep as much lean muscle mass as possible. If you are only going to focus on cardio with diet, you are very likely to lose strength and muscle. Strength training helps boost your metabolism too. And in the end, the more muscle you maintain, the lower your body fat will be. Not only that, but the more muscle you keep, the more calories you’re burning at rest. With higher muscle mass, you burn more fat faster.
A lot of people are cutting weight the wrong way when attempting a cutting cycle plan. For example, a lot of them do not strength train. Or they attempt a drastic calorie reduction. If your body is deprived of food, it makes it even harder to maintain muscle mass. Especially when no strength training is in the mix.
Sure, you need to eat less. But you need to have a controlled calorie reduction. Another sure thing is that you need to lift heavy to help you cut through fat, keep your metabolism running high, and help you hold onto muscle tissue as you’re cutting. This way, you will maintain muscle and burn fat at the same time. With a perfect calorie and macro balance – you can even gain muscle when burning fat.
Without a proper diet, or without strength training correctly (such as lifting too light), could lead to muscle wasting, loss of strength, and a decrease in metabolism. This definitely won’t help achieve your goals, isn’t it?
Conclusion?
You should have a correct diet to burn fat and maintain muscle. But you should also strength train while cutting. Strength training is actually even more important than cardio during cutting.
Can you get stronger while cutting?
Yes. When you follow a proper diet plan with a proper workout plan, you can get stronger while cutting. However, it can be hard for some people. It also depends on your genetics a lot. But you can almost surely do it by running correct anabolic steroids correctly. We can help with an individual cycle plan so you cycle steroids both safely and efficiently. HGH.to provides lots of helpful information, quality anabolic steroids, individual cycle plans, the best prices on the market, fast shipping methods, and numerous other advantages.
So, let’s dive a little bit more into how you should plan your cutting plan in order to gain strength and muscle as you’re cutting through fat.
Keep in mind that your diet still remains one of the most important parts of your cut. It is imperative for you to get it on point. You also need strength training during the cutting phase. You should make it one of your top priorities. I am going to share below how you could maximize your gains during a cut with various steps.
Set the date for cutting
Perhaps the most important thing that you should pay attention to during a cutting cycle plan is the amount of calories that you burn versus the amount of calories that you eat. If you’ve been in a bulking cycle, you should already know that you need to increase your calorie intake. You should do it in a controlled way in order to lead to a slow increase in body weight. Otherwise, it may turn into excessive fat gain and can be unhealthy. The principles are very similar in a cutting cycle. You should decrease your calorie intake, but you need to do it in a controlled way. Otherwise, you may either experience no fat loss (when the calories are not low enough) or may lose muscle while it is unhealthy (when the calories are too low).
So, you need a stable weight gain or loss during bulking/cutting cycles of about 0.5% of the body weight per week. Usually, for a period of 8 to 12 weeks. Sometimes, it could be longer depending on various factors.
Taking this into consideration, the most common cutting cycle plans last 8 to 12 weeks. This means that you should plan ahead 8 to 12 weeks before a specific event that you want to look the best for. For example, if you want to be in the best physique in June, you are going to need March, April, and May to slowly drop in weight. Do not attempt to burn it all in just a month with a huge calorie restriction because it is unhealthy and you are likely to lose muscles!
PS
- Remember that after a bulking or after a cutting cycle, you shouldn’t directly jump into the other cycle plan. For example, if you’ve been bulking, you can’t just jump start a cutting cycle. You need at least 2-3 weeks of maintenance phase which is essential to stabilize the weight you’ve become. Only after this, you could start cutting. It is important to take this into consideration too.
Decide when to finish cutting
When you are going for a slow cutting phase you can preserve a lot of muscle mass. Nevertheless, you still cannot cut forever. As said, you need to plan ahead, but you also need to set a date for when to finish your cutting.
Let’s say that you’ve been cutting for the last 8-12 weeks. If you achieved your goals, it is time to stop. Of course, you can continue cutting in case you need some more results. But still, you just can’t continue cutting indefinitely. Usually, after 8 to 12 weeks into your cutting, you slightly increase calories (to maintenance) to force your metabolism up and allow your body to get used to the new weight.
In the end, you just can’t continue cutting forever. It can lead to various downsides for your body such as losing muscle, feeling fatigued, not losing fat, always feeling hungry, and so on. Set a realistic goal (such as 0.5-0.75% of your body weight per week) and stick to your plan. Do not lose more than that as you will lose fat AND muscle while compromising your health. And set a date when to finish your cutting cycle.
Define your workout split
During the cutting cycle plan, it is very important to continue strength training for all the reasons I’ve earlier mentioned. Also, it is important to split your workout through the week because research indicates that this will increase the number of calories they burn per week, keep the metabolism even higher, and make it easier to recover from their workouts.
While you should increase the number of days per week, it does not mean that you should increase the number of sets! Just split them. Continue training at higher intensities while still maintaining 80 to 90% of the overall volume. This way, you’re going to be able to recover muscle tissue, even though you’re in a calorie deficit (especially with proper macro balance and especially with added anabolic steroids).
During cutting, I would recommend a 4 to 5 day workout split. During cutting you could also incorporate some cardio in case you want to burn even more calories. However, cardio is not necessary for everyone. It depends on body type, metabolism, and goal. It is not important for those who can see a good amount of fat loss even without cardio. Or you could add cardio if you want to eat more and still lose fat. But if you don’t see huge fat loss progress, cardio can be helpful as it will help burn 200-300 more calories per session, making a huge difference.
Opt for the best exercises to build muscle while cutting
The goal of a cutting cycle is to burn fat as you preserve muscle mass. That’s why you need strength training programs. But the most important thing in strength training programs is compound movements. They help stress a bigger amount of muscle tissue.
Generally, the movements during cutting and bulking are almost identical. They can be the same. The only difference could be in the reps, sets, and weights. That’s because, in a cutting cycle, the recovery is a bit more difficult than in a bulking cycle, that’s because you’re in a calorie deficit.
Therefore, it is important to listen to your body and not to push yourself too hard in the cutting cycles. Focus on correct techniques and lift heavy weights that do not add too much tension to the already stressful event of your body by eating fewer calories. In the end, you should actually train hard! But remember that your body takes fewer calories than required, so you definitely should attempt personal records. The intensity is lower than that in bulking. You usually opt for lighter weights and more reps than you would go for bulking cycles. You don’t need to burn yourself out.
Work out your sets, reps, and intensity
You need to lift heavy, as said, but you don’t need to lift too heavy. As your body works on lower calories, you will recover longer and the risk of injuries increases. On the other hand, you don’t need to lift too lightly, or you’ll lose muscle and strength. So, lifting heavy is important, but you need to find the perfect balance.
Beginners believe that lifting light weights and doing a lot of reps will give you a toned look. You do need slightly lighter weights and slightly more reps than when you go for a bulking, but incorrect weight and reps can actually lead to muscle loss!
What should you do? Opt for moderate reps and moderate weights, similar to those in movements such as compound lifts. For bulking you usually opt for low-moderate reps and moderate-heavy weights.
Keep track and control your diet
As I’ve already said, a safe and maintainable amount of weight loss in order to burn fat and maintain muscle mass is about 0.50% to 0.75% of your body weight. This number could increase if you add anabolic steroids because they preserve lean muscle mass and help burn fat. But if you’re not using steroids and you’re attempting to lose more than that, you should know that you are not only losing fat, but you also lose muscle. That’s the opposite goal of cutting. If you’re losing less than that, it means that you’re not really working out and/or dieting correctly.
Yet, in case you’re not losing this much, you need to either lower the calories, add cardio, or both. If you lose even more than that, then you should stop doing excessive cardio or add more calories back into your diet or both. Do it until you’re within this safe zone for weight loss.
Dieting involves eating less than your maintenance calories (about 10-20% below maintenance) per day. You could use an online calorie calculator to find it out. But it is not only about calories but their quality too. That’s why you should provide a correct macronutrient balance. The correct macros ratio will make sure that you lose fat instead of muscle, keep you healthy, and speed up fat loss, generally leading to that defined physique goal you’re aiming for when cutting.
Cardio when cutting
As I just mentioned, cardio can be very helpful for your cutting goals. However, cardio is not crucial. It varies from person to person. Cardio just helps burn an extra 200-400 calories per session. So whether you need to burn those calories or not is up to you.
As said, if you notice that you are not losing weight but you’re constantly hungry – adding some cardio could greatly help. It will allow you to eat 200-400 extra calories without compromising your weight loss progress. On the other hand, if you’re losing too much weight too fast, then you should not do cardio. Too fast weight reduction usually leads to muscle loss. This means that your cardio is helping you lose fat, but it leads to muscle loss along the way too. Avoid cardio because losing muscle mass is not what you’re aiming for.
Achieved your goals? What’s next?
So, you finally reached your goals. You’re here, with awesome muscle definition, getting stronger day by day despite cutting thanks to the awesome strength training plan you follow. But what’s next?
A lot of people make the mistake of going back and eating everything they have in sight since they achieved their goals and they look awesome. But bouncing back to eating everything in your kitchen is going to be the true and quick way to gain all the weight you’ve lost. Maybe even more than that.
You can’t continue cutting indefinitely either. So, you have to find the “golden balance”. You do need to start eating more, but just to maintain your healthy, lean, and muscular look. You should start eating more, but you only add a slight amount of calories and you still need to continue eating the right type of foods. The main difference is that you may not be quite as strict with your diet anymore.
This means that while you eat the right types of food with the right macronutrient balance after your cutting phase, you gradually increase your calories, usually in the form of carbs, by about 200 to 300 calories. This phase is important because it helps keep up with the hard earned gains. So, you need to slowly increase calories for 3 to 4 weeks, usually in the form of carbs, to provide the extra fuel that your body, muscles, and metabolism require.
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