Looking for insight to my cutting approach

Nutrition Q&A [Moderated]
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1

Good evening Dr. Feigenbaum!

I was mulling over an idea for a cut that I’d implement ASAP if you agree with the strategy involved. I also saw you mention to another member in their own bulking strategy that weight management will encompass multiple cut/bulk cycles with long periods of maintenance between them. I was curious to know how long long these maintenance periods should be, ideally, though I understand if only a ballpark estimate can be given depending on the information you have on the person asking. That being said, here’s my idea:

At the moment, I am about 214-215 lbs at 6’2", waist circumference is probably 35" - 36". I’m looking to get back down to 195-200 because, in Spring 2022 leading up to my meet, I was 203 lbs and at my strongest/leanest. I’ve taken time away from powerlifting/squatting and deadlifting to actually give new exercises a run with more volume and it did me well, I think. I’d like to cut without compromising on this improvement, especially since I already had to cut corners this Summer while balancing a full time work schedule and MCAT studying (that is now finally over with). Though, I don’t know where to begin or what kind of training to embark on, but your bodybuilding 2 template caught my eye. What I do know for sure is that I want to keep/improve on the progress I’ve made, but I’d love to get rid of the body fat that only ever appears on my stomach even more.

I’d love to know your thoughts for this, especially because these are great habits I want to build sooner than later should I get into medical school this year where I’d have more things to worry about than learning how to appropriately manage weight and training. Thank you and I look forward to your insight!

P.S. I’ve seen a lot of people on social media post about how doing cardio is actually detrimental to your progress in a caloric deficit. I think it’s BS, but I could be wrong.

2

There’s no real maximum time for a bulk or cut, as the “end” is more determined by personal preferences and results. I will say that I don’t see much use in bulking cycles that are less than ~ 6 to 8 weeks or so. I think that’s about the time you’d expect measurable increases in hypertrophy to show up. Other weight changes are likely due to water and GI contents in the interim.

I think the boybuilding 2 template in a slight deficit would be fine, though I’d probably do a cycle through the 3-day template first to make sure you’re well prepared for the training.

Regarding conditioning being a hindrance to body composition improvements during deficits, that is not supported by evidence. If anything, conditioning improves body composition compared to just a diet induced energy deficit alone. It also has multiple health benefits in addition to improving cardiorespiratory fitness.

3

I see, thank you for clearing the air on that claim, I wish misinformation didn’t spread so quickly because there’s definitely a good number of people avoiding cardio now.

As for caloric intake, what sort of weight loss rate would I be safer with, 1 or 2 pounds per week? Since strength and lean mass are important to keep, I believe it would be 1 to 1.5 but I’m open to suggestions there since I want to do it right.

Thank you for taking time to help me once again!

4

I would not expect any difference with 1-2lbs per week loss, though weight loss isn’t really linear and I would not adjust variables based on 1-2 weeks of weight change data. Rather, I’d be looking at longer trends (a month or so).

Check out this podcast for an in-depth look at maintaining lean mass during weight loss:

5

You’re the man, thanks for finding that for me and for taking time to help me out!

6

Anytime. Let me know how it goes.