Help I'm losing strength

**tallguy23** · 06-24-2009, 12:06 PM

I started cutting back in April and actually made some solid strength gains during the begining part. I switched from a 5x5 to a chest/bi, legs/shoulder, back/tris for sets of 10, 8, 8, 8. My bench, when I started my cut for example, went from 275 for sets of 8 up to 290 for sets of 8 after two months. This was from April to May. I was losing a solid 1-2lbs per week during these two months. All was going well until about 3 weeks ago I started to stall. My bench went from 290 for 8 reps down to 4. Then back to 275 for 8 and on monday it was down to 6 and a pathetic 5 the past two weeks. All of my other lifts have been going down as well. I have been monitoring everything and my bodyfat is down from around 17% to 11% according to my calipers, which really are not the greatest because I only take them at one place on my hip, and I have lost around 12lbs.

What the heck should I do? My diet is in check and hasn't changed at all during the past 3 weeks. I do feel burned out and considered taking next week off. I want to get my abs showing before I bulk up so I can stay below 12% bodyfat. The thing that kills me is I have all of my fat in my stomach and even at 11% I dont have any abs showing. I can feel them, but no see them. Help guys.

**eatrainrest** · 06-24-2009, 06:34 PM

if your lsoing strength its either your diet or overtraining

***FireGuy*** · 06-24-2009, 06:40 PM

How much total weight have you lost? It is not uncommon to lose some strength while cutting.

**tallguy23** · 06-24-2009, 07:02 PM

I went from 254 down to 240. I'm a shade over 6'8" I really wasn't doing many sets. I do cardio walking for 30 minutes every morning after a protein shake. I do 10 sets for chest and 7 for biceps on monday. Wed I do 11 sets for shoulders and traps and 4 sets of squats and 2 supersets of extensions and curls. On friday I do 2 sets of pullups 4 sets of deads and 4 sets of rows. I do 6 sets for tris. I don't think I have much volume in there. Sets are 10, 8,8,8 or 8,8,8.

My diet hasn't changed at all during the cut and I only had one cheat meal like a month ago before I started losing strength.

**eatrainrest** · 06-24-2009, 07:06 PM

how are you doing 11 sets for shoulders and 6 sets of quads...

***FireGuy*** · 06-24-2009, 07:20 PM

I would not expect that kind of strength loss losing a small to moderate amount of bodyweight. How did you calculate a 6% drop in bodyfat if you were only doing a skinfold on your hip? Seems to me you may be cutting more muscle than fat.

***FireGuy*** · 06-24-2009, 07:22 PM

If your numbers you stated are correct you gained 4 lbs of muscle and lost 18 lbs of fat in this time. If true, you should not be losing strength.

**tallguy23** · 06-25-2009, 06:10 AM

The 11 sets for shoulders also include a superset of front raises and shrugs. I counted one superset as 2 sets.

For my bodyfat, I have the acumeasure caliper and it only gives measurement estimates based on your hip measurement. I went from I think somewhere around 18-20mm to 10mm. I then used my age range, 21-25, to come up with my estimated bodyfat. I don't know any other way to calculate it. I have been doing other site measurements, chest, arms, quads, calves, stomach. I have lost maybe 1/4" on chest and arms and around 2" on my waist. Any better way to measure and calcluate?

My biggest surprise was how I started losing strength all of a suden when my diet and training did not change. I could see if I drastically cut or something, but nothing changed for three months. Everything was going fine for two of them and now the last three weeks or so bam.

What should I do? Should I keep cutting till my abs are showing and I'm ready to bulk or switch to a bulk now? Will I gain my muscle that I lost back pretty quickly when I start to bulk?

***FireGuy*** · 06-25-2009, 07:03 AM

Originally Posted by tallguy23

The 11 sets for shoulders also include a superset of front raises and shrugs. I counted one superset as 2 sets.

For my bodyfat, I have the acumeasure caliper and it only gives measurement estimates based on your hip measurement. I went from I think somewhere around 18-20mm to 10mm. I then used my age range, 21-25, to come up with my estimated bodyfat. I don't know any other way to calculate it. I have been doing other site measurements, chest, arms, quads, calves, stomach. I have lost maybe 1/4" on chest and arms and around 2" on my waist. Any better way to measure and calcluate?

My biggest surprise was how I started losing strength all of a suden when my diet and training did not change. I could see if I drastically cut or something, but nothing changed for three months. Everything was going fine for two of them and now the last three weeks or so bam.

What should I do? Should I keep cutting till my abs are showing and I'm ready to bulk or switch to a bulk now? Will I gain my muscle that I lost back pretty quickly when I start to bulk?

Step By Step, How to do a 9 Site Body Comp

**tallguy23** · 06-25-2009, 10:13 AM

I'll give the 9 spot test a shot tomorrow morning because that is when all my other measurments are from. Any other sugestions?

**eatrainrest** · 06-25-2009, 10:56 AM

suggestions-post diet in diet forum you are probably doing something wrong, AND/OR your body as adapted to it. hers a start before you post

ALL LINKS, ID WATCH THEM IN ORDER MAKE SURE TO WATCH ALL THE VIDS IN THE 1ST!
those 2 links are the basis of what you need right now, come back with goals, proposed diet with macros (pro, carbs,fat) of all foods, meals, day along with calories. then post up your BMR and your CURRENT diet and that is what we need for a proper critiqe. GL
So you wanna learn how to Diet? ** WATCH ALL DVD VIDEOS FIRST!
Another way to calculate BMR BMR CALCULATIONS

as far as workout you see how many sets of delts your doing in comparison to legs??? i
read here-

Free Training Advice-national certified trainer

**tallguy23** · 06-25-2009, 01:27 PM

Here is a copy of my diet I have been using. I got 3800 for the bmr. I use this every day except for non training days where I take out the post workout meal.

Food Protein Carbs Fat Calories

Protein (whey + chicken) 48 0 2 202
Banannnas 0 46 0 180

48 46 2 382
50% 48% 2%

Oatmeal 5 27 3 150
Protein 48 0 2 202
Olive Oil 0 0 14 120

53 27 19 472
54% 27% 19%

Veggies 5 27 3 150
Chicken 39 0 2 150
Olive Oil 0 0 14 120
44 27 19 420
49% 30% 21%

PreWorkout
Yams 0 40 0 160
Chicken 39 0 2 150
Olive Oil 0 0 14 120
39 40 16 430
41% 42% 17%

Post Workout
Dextrose 0 75 0 360
Whey Protein 48 0 2 202
48 75 2 562
38% 60% 2%

Oatmeal 5 27 3 150
Chicken 39 0 2 150
Olive Oil 0 0 14 120
44 27 19 420
49% 30% 21%

Oatmeal 5 27 3 150
Chicken 39 0 2 150
Olive Oil 0 0 14 120
44 27 19 420
49% 30% 21%

Casein 32 150
Olive Oil 0 0 14 120

Totals 352 269 105 3376
48% 37% 14%

**eatrainrest** · 06-25-2009, 01:47 PM

Originally Posted by tallguy23

Here is a copy of my diet I have been using. I got 3800 for the bmr. I use this every day except for non training days where I take out the post workout meal.

Food Protein Carbs Fat Calories

Protein (whey + chicken) 48 0 2 202
Banannnas 0 46 0 180
you should go startchy complex here IMO

48 46 2 382
50% 48% 2%

Oatmeal 5 27 3 150
Protein 48 0 2 202
Olive Oil 0 0 14 120
what protein? id save the olive oil for later, i like to separate PRO/CARB AND PRPO/FAT MEALS

53 27 19 472
54% 27% 19%

Veggies 5 27 3 150
Chicken 39 0 2 150
Olive Oil 0 0 14 120
44 27 19 420
49% 30% 21%
ok

PreWorkout
Yams 0 40 0 160
Chicken 39 0 2 150
Olive Oil 0 0 14 120
39 40 16 430
41% 42% 17%

rotate your EFA sources FISH, WALNUT, ALMOND, ETC.
Post Workout
Dextrose 0 75 0 360
Whey Protein 48 0 2 202
48 75 2 562
38% 60% 2%
if your cutting you should skip the shake and eat a startchy complex carb meal at home

Oatmeal 5 27 3 150
Chicken 39 0 2 150
Olive Oil 0 0 14 120
this without the olive oil would be good PWO meal
44 27 19 420
49% 30% 21%

Oatmeal 5 27 3 150
Chicken 39 0 2 150
Olive Oil 0 0 14 120
44 27 19 420
49% 30% 21%
bro rotate protein sources, no need for carbs here IMO

Casein 32 150
Olive Oil 0 0 14 120
again rotate EFA, id go lean beef here

Totals 352 269 105 3376
48% 37% 14%

bold..

**tallguy23** · 06-25-2009, 03:33 PM

Thanks so much guys.

Alright so how should I adjust my first meal? I eat the banannas because that was after my walk. The second one used to be a protein shake because I am a teacher and could not eat a meal at that time ever, but I switched it to 95% lean beef and droped the olive oil for the summer. I'll switch to some nuts for my preworkout fats. What should I take in post workout? This is where I usally take my shake and then eat the meal an hour later. I'll have to make up for a lot of carbs if I don't take it. I'll also add some tuna or salmon where the chicken is in my next to last meal. Substitute lean beef for the casein and olive oil before bed? Is lean, I get 95%, beef slow digesting? Do my macros look alright?

**eatrainrest** · 06-26-2009, 09:39 AM

Originally Posted by tallguy23

Thanks so much guys.

Alright so how should I adjust my first meal?go startchy somplex carb like oats here, if you do AM cardio than a banana will work fine but your gnna need more carbs for breakfasst so liek 1/2 cup oats grinded up wiht banana.
I eat the banannas because that was after my walk. The second one used to be a protein shake because I am a teacher and could not eat a meal at that time ever, but I switched it to 95% lean beef and droped the olive oil for the summer.go with leaner meats liek tureky breast/chicken breast/egg whites
I'll switch to some nuts for my preworkout fats.i prefer the oils What should I take in post workout? id go 50g waxy, 10g BCAA, 5g micornized creatine mono followed by 1 hour refeed of startchy complex carb and protein meal, if i was bulking. if cutting, id cut the shake out completely and just go with the meal
This is where I usally take my shake and then eat the meal an hour later. I'll have to make up for a lot of carbs if I don't take it. I'll also add some tuna or salmon where the chicken is in my next to last meal. Substitute lean beef for the casein and olive oil before bed? Is lean, I get 95%, beef slow digesting? Do my macros look alright?

bold

**tallguy23** · 06-25-2009, 03:35 PM

One thing I forogt. Will my strength and muscle mass come back pretty quickly that I lost when I start to bulk or improve my cutting? Like I previously mentioned, I would like to get my abs showing and start to bulk slowly from there if possible, but if I continue to lose muscle and strength I was going to just start bulking now.

**tallguy23** · 06-26-2009, 07:16 AM

I went through and did the 9 spot test this morning and I came up with 15.11%. I was surprised that I was this high, but I guess the calipers don't lie. I used the highest measurments in a lot of the places.

**eatrainrest** · 06-26-2009, 09:41 AM

Originally Posted by tallguy23

I went through and did the 9 spot test this morning and I came up with 15.11%. I was surprised that I was this high, but I guess the calipers don't lie. I used the highest measurments in a lot of the places.

unelss your trained and has pinched a ton of times, results may vary keep pinching for practice and you may find inconsistiencies.