>>37732555

I cycled protein sparring modified fasts for 5 months. I dropped from 345 to 220 - went from ~45% body fat to ~20% body fat.

The deficit was somewhere between 2,000-2,500 calories.

My advice is to ride out the cut and forget about strength gains. Instead, just lift what you're lifting and maintain what you have.

I tried to progress linearly, I hit a strength peak at around 300 pounds - 195/265/315/440 for 1RM. I tried to continue progressing and everything came crashing down.

I'm happy to be the lightest I've ever been in a decade, but it does feel rough having to start over at 115/165/185/225 for reps.

Both strength and body fat come and go. Back to the grind.

If you're only running a 600-1,000 calorie deficit you could probably get away with progressing once a week on some kind of modified Texas method program.

Good luck!

>>37732589
I think what you've done is fine. Bulking is the time you can quickly progress again. The 'weakness' from cutting is only temporary like you implied. Congrats though, you've come a long way. I'm the OP, I'm basically just doing all the compound lifts known to man 3 days a week and maintaining my lifts.

From 20% body fat, how steeply are you planning to now cut, calorie wise?

Just do a lot of cardio so you can eat more.

>>37732763
Makes sense. Do you do this? What's your choice of cardio anon?

>>37732810
HIIT

Also, wind sprints > jogging

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>>37732955
I see. I haven't done HIIT in a while. Unless my swimming sprints count. I suppose just throwing in a couple HIIT sessions a week would let you eat quite a bit more. Will have to look into it. Atm I more or less just do liss in the pool once a week and end the session with some swimming "sprints"

>>37732810

I ride my bike a lot, to work, to the gym and just when I feel like it.

Riding a bike is not hard on your joints and I might see something cool whilst riding.

I also started running recently, I like it because its hard and really makes me feel like I have done something.

My mom swims a lot and I might start soing that in the future, also great because its not hard on your joints and works your whole body.

PSMF worked out when I still had somewhat high BF%, but it works out less the leaner you get.

I don't recommend it if you try to gain a sixpack.
I felt miserable mentally, had mood swings like crazy and went apeshit over the most trivial things, bordering on depression.
I also hit a plateau and seeing your weight not drop despite all the suffering is like a punch in the face.

There is a reason it is recommended to have more diet breaks/refeeds the leaner you get.

I started eating more and instead added hiit/cardio.
Works like a charm.

>>37733020
The bike thing is cool. You probably don't even think of it as labour as it serves a practical purpose in getting you places. Running is demanding. Part of the reason I avoid it :P True about swimming, you can go as hard as you like without ever having to worry about consequences later. Have heard rumors about swimmers shoulder? Idk. Either way it's god-tier cardio.

>>37733113
Nice anon. I guess PSMF really is just a way to kick start your cut. So what exactly is your deficit now? -500? Or..?

Is a 600kcal cut safe? It's only just barely over a pound a week of weight loss. Shouldn't lose too much musc' right?

Also bump

>>37733156
If the calculators are to be trusted then my deficit is still around -1300kcals or so.
(TDEE) of around 3200kcals.
At least on week days, I eat like a pig on weekends or when I'm stoned/drunk.
>>37733413
Yes it's safe, I actually didn't even have to deload even on PSMF.