This is my first cut while having any form of substantial muscle. I’ve cut before, down to a 6-pack (leanest ever), but had relatively little muscle at approximately 180lbs. I am now 217lbs with another 1.5" on my arms and in need of help cutting while saving muscle.
I have been cutting since the beginning of November at roughly a 1000cal daily deficit and went from ~235lb to 217lb. I took a 2 week maintenance phase over Christmas break and didn’t really backtrack much, but have been struggling since I restarted the cut.
I’ve been noticing weight loss slowed down significantly, even at what should be ~2lbs weekly loss. I’ve been seeing between 0.5lb to 1lb weight loss at 1000cal daily deficit.
Anyways, I’m a big Mike Israetel fan and he recommends maintenance phases every 10%BW lost - and I’m pretty much there now (should be 23lbs, is 18lbs).
I log food via MFP and typically train 3-5 days per week, almost never less than 3 days and almost never more than 5. I’ve been having motivation and lethargy issues for the past few weeks as well, which is why I think a maintenance phase is overdue. Gym sessions have been productive though; strength gained - size, probably not (for obvious reasons).
- Does anyone actually do maintenance phases?
- What has or hasn’t worked for you guys?
- How do you know when it’s time to give the cut a break and go into maintenance mode? Israetel recommends 1:1 cut:maintenance duration ratio, so if I was cutting for 6 weeks - I should maintain for 6 weeks. This is similar to MATADOR, where a 30-35% deficit is held for 2 weeks, then maintenance for 2 weeks - lather and repeat. Any recommended method?
- Does anyone change training methods when cutting, bulking, maintaining? I’ve been going hardcore noob mode with PPLx5-6 with Rest-Pause for some time now. Attempted DoggCrapp training for about a week on cut, but nixxed it when cut progress stalled.
I’m a newbie to cutting so feel free to drop some knowledge bombs on me.