Muscle loss during cutting phase...

[sublime_4_]

I am cutting right now and so i am taking in less calories and doing cardio 3x per week (i know some people dont do cardio period *ahem*) for the fact of some extra calories burned and plus i enjoy it sometimes too lol.
But i know when you are cutting you have the "potential" to lose muscle mass BUT if your strength is remaining constant throughout (still be able to do the same weights and volume, if not more) your cutting phase is it safe to assume you are not losing muscle?
I took before pictures to compare week to week through my cutting phase just to see the results im getting so i will obviously be able to see if im losing muscle or not but in general does this sound about right?

"If your strength remains the same you are not losing muscle"
for the people that didnt pick up the topic of my post lol

Thanks for any insight offered

[kungfu74]

Just muscle mass and muscle strength are not related in this way. You can maintain your current lifts and still lose muscle mass. "Mass does not mean strength" and vice versa...

[Tuna Fish]

As long as your "prefuel" and "refuel" are taken care of, and you don't overdo the cardio, you'll be fine.

Main thing is to be careful with your diet and don't *overtrain*. Skipping workouts and screwing up your diet are the main things that will hinder a cutting phase and cause a person to lose muscle- not a sensible cardio plan (your cardio plan is "sensible", right?). You want proper nutrition and an elevated metabolism to be successful.

Take your time, don't rush- it's not a quick process.

Tuna

[sublime_4_]

well i will go ahead and post my diet for ya to see what you guys think...

Breakfast @ 730 am -
.5 cups oatmeal (150 cals, 3 fat, 27 carb, 5 protein)
1 cup egg beaters (120 cals, 0 fat, 4 carb, 24 protein)
Total: 270 cals, 3 fat, 31 carb, 29 protein)

Snack @ 10 am -
1.5 scoop ON (165 cals, 2 fat, 3 carb, 35 protein)
1 cup fat free milk (80 cals, 0 fat, 12 carb, 8 protein)
Total: 245 cals, 2 fat, 15 carb, 43 protein)

Lunch (pre-workout) @ 1230 pm -
4oz chicken breast (160 cals, 1 fat, 0 carb, 27 protein)
2 cup broccoli (75 cals, 0 fat, 15 carb, 6 protein)
.5 cup oatmeal (150 cals, 3 fat, 27 carb, 5 protein)
Total: 385 cals, 4 fat, 42 carb, 38 protein)

Workout usually at 130 or 2 pm

Post workout @ 230 or 3pm -
1 cup grape juice (170 cals, 0 fat, 40 carb, 0 protein) or equivelent of Gatorade powder
1tsp creatine
1 scoop ON (110 cals, 2 fat, 3 carb, 23 protein)
2 cups fat free milk (160, 0 fat, 24 carbs, 16 protein)
total: 440 cals, 2 fat, 67 carbs, 39 protein

Post workout meal (Dinner) @ 430-
4oz chicken breast (160 cals, 1 fat, 0 carb, 27 protein)
.5 cup oatmeal (150 cals, 3 fat, 27 carb, 5 protein)
Total: 310 cals, 4 fat, 27 carb, 32 protein

Snack @ 7pm -
1 oz mixed nuts (170 cals, 15g fat, 5 g carb, 6 protein)
1.5 cup broccoli (50 cals, 0 fat, 10 carb, 4 protein)
Total: 220 cals, 15 fat, 15 carb, 10 protein

Before bed (usually 10pm)
.5 cup cottage cheese (100 cals, 3 fat, 4 carb, 14 protein)
1 TBS PB (100 cals, 8 fat, 3.5 carb, 3.5 protein)
Total: 200 cals, 11 fat, 7.5 carb, 17.5 protein

this gives me a total of
2080 calories, 40g fat, 210 carbs, (185 if you take out fiber), and 209g protein, a 43%protein, 39% carb, 19% fat ratio...

Some days i will switch tuna for a chicken breast and 100%whole wheat bread for a bowl of oatmeal. I keep roughly the same calories, protein, carbs and fat numbers the same every day reguardless if i switch certain items around.

I lift 4 times a week
chest/tri
back/bi
off
legs/abs
shoulders/traps

and currently im doing cardio 3x per week on the elliptical for 30min. each session keeping my heart rate at 130 roughly. I try to do cardio on days of their own but if i cant i will do them after lifting. Which i know has its pro's and con's but somtimes i have to ya know?

Btw im 5'9 and i was at 180 and now im down to 157 after about 2.5 months. you can see progress pics through the following link if you want i would appreciate any feedback you can provide...

http://forums.johnstonefitness.com/s...ead.php?t=3754