Myfitnesspal

Message Boards Goal: Maintaining Weight
You are currently viewing the message boards in:

Recomposition: Maintaining weight while losing fat

1118119120121122124»

Replies

  • CameronWhittakerCameronWhittaker Member Posts: 21 Member Member Posts: 21 Member
    I started trying to lose weight in September at 180kg and dropped down to 150kg by new years but eating less and lots of cardio. I mainly did cardio and not much weights, I got pretty depressed at how much strength I lost. At 180kg I could bench press 130, deadlift 180kg, and squat 150kg. At 150kg I could barely bench 70, DL 100kg, and squat 80kg.

    So I started a weight lifting plan, iv made some gains while still losing weight. I'm almost down to 130kg, can deadlift 150kg, squat 90kg, and bench 90kg. This isn't huge by any means but at least I'm retaining and gaining a little strength while losing significant weight.

    Iv still got a chunk of weight to lose, hopefully, I can keep my strength maybe even get stronger.
  • jennacole12jennacole12 Member Posts: 1,146 Member Member Posts: 1,146 Member
    This is all so helpful, so glad I found this thread. I was in prep for a BB show last year and switched over to a bulking/building phase in since May 2020 (when my show was canceled bc of Covid). I hit the top of my bulk in Sep and have maintained since. In prep I followed my coaches macro plan, hit my protein targets and never missed a lift day, but I was so weak, depleted and didn’t look very defined at all (picture on the left). I’m not sure if a meal plan would serve me better next prep, maybe I just didn’t get lean enough, I had been in a deficit at that point for years or maybe I just didn’t have enough of a base. I start my cut again in May but am so scared I’ll lose everything I’ve built, most specifically my strength. In terms of a reasonable deficit to retain strength I would aim for .5 lb loss a week, but to hit a 20 lb loss that would take me 40ish weeks, isn’t being in a deficit that long also harmful when trying to retain? Sorry for the length, I’m already stressed about my upcoming cut 🤣

    aaynjnqwwdd7.jpeg
    edited February 15
  • heybalesheybales Member Posts: 18,685 Member Member Posts: 18,685 Member
    I start my cut again in May but am so scared I’ll lose everything I’ve built, most specifically my strength. In terms of a reasonable deficit to retain strength I would aim for .5 lb loss a week, but to hit a 20 lb loss that would take me 40ish weeks, isn’t being in a deficit that long also harmful when trying to retain? Sorry for the length, I’m already stressed about my upcoming cut 🤣

    Being in a reasonable deficit for a long time is not harmful, that's the point of reasonable, it's not the stress on the body unreasonable would be.
    You could have 5 lbs @ 1 lb weekly and be reasonable, until moving to 0.5 lb weekly.
    Might benefit from a 1 week diet break at 10 lbs left, and 5 lbs left.

    To retain strength - don't drop the weight on the bar.
    And increase the weight on the bar for squats & deadlifts by the amount lost off the body.

    You'll have to cut frequency or duration, but keep the intensity - ie weight on the bar.
    Drop sets, and/or reps, to keep the intensity just as difficult.

    Obviously don't expect increases during a deficit, wrong time to increase everything in a diet.
    But can maintain.

    Weight training to do during fat loss - http://www.bodyrecomposition.com/training/weight-training-for-fat-loss-part-1.html

  • jennacole12jennacole12 Member Posts: 1,146 Member Member Posts: 1,146 Member
    heybales wrote: »
    I start my cut again in May but am so scared I’ll lose everything I’ve built, most specifically my strength. In terms of a reasonable deficit to retain strength I would aim for .5 lb loss a week, but to hit a 20 lb loss that would take me 40ish weeks, isn’t being in a deficit that long also harmful when trying to retain? Sorry for the length, I’m already stressed about my upcoming cut 🤣

    Being in a reasonable deficit for a long time is not harmful, that's the point of reasonable, it's not the stress on the body unreasonable would be.
    You could have 5 lbs @ 1 lb weekly and be reasonable, until moving to 0.5 lb weekly.
    Might benefit from a 1 week diet break at 10 lbs left, and 5 lbs left.

    To retain strength - don't drop the weight on the bar.
    And increase the weight on the bar for squats & deadlifts by the amount lost off the body.

    You'll have to cut frequency or duration, but keep the intensity - ie weight on the bar.
    Drop sets, and/or reps, to keep the intensity just as difficult.

    Obviously don't expect increases during a deficit, wrong time to increase everything in a diet.
    But can maintain.

    Weight training to do during fat loss - http://www.bodyrecomposition.com/training/weight-training-for-fat-loss-part-1.html

    Thank you so much! I just read the whole thing and found it very helpful, although I may need to read it a few more times to make sure I pulled everything, there’s a lot of info in there. And by cut frequency or duration you mean.... I’d essentially squat the same weight, as my standard working set, but rather than 5 sets of 5 or whatever.... I may have to cut down to 3 sets of 5?
  • heybalesheybales Member Posts: 18,685 Member Member Posts: 18,685 Member
    See if this posts
  • heybalesheybales Member Posts: 18,685 Member Member Posts: 18,685 Member
    Strange - I've got a post that is pretty simple getting hit by a MFP front end keyword blocker.
  • heybalesheybales Member Posts: 18,685 Member Member Posts: 18,685 Member
    As that article mentions, you can drop 2/3 combined of frequency and volume to maintain, and do something that will increase your daily calorie burn more than lifting in the saved time, so then a reasonable deficit allows you to eat more. That's the metabolic training he references and why.
  • heybalesheybales Member Posts: 18,685 Member Member Posts: 18,685 Member
    Can't get rest of the post showing the math on what 2/3 of 5x5 is.

    Argument 1 passed to KeywordBlocker\Library\KeywordContentFilter::matchesWord() must be of the type string, null given, called in /var/www/frontend-d96ce2dcd89ea7/plugins/KeywordBlocker/Library/KeywordContentFilter.php on line 70
  • nexangelusnexangelus Member Posts: 2,066 Member Member Posts: 2,066 Member
    I start my cut again in May but am so scared I’ll lose everything I’ve built, most specifically my strength. In terms of a reasonable deficit to retain strength I would aim for .5 lb loss a week, but to hit a 20 lb loss that would take me 40ish weeks, isn’t being in a deficit that long also harmful when trying to retain? Sorry for the length, I’m already stressed about my upcoming cut 🤣

    If you want to get lean enough for a BB show/competition, you will lose strength, no doubt about it, you cannot expect to want to BB, powerlift and do strength type sports at the same time...on a serious fat loss BB depletion phase you will be as weak as....or are you just cutting weight/fat for a weight class competition in strength sports? I gain/maintain strength on most cuts, but I am a strength athlete, not a BB...
    edited February 17
  • snowflake954snowflake954 Member Posts: 6,375 Member Member Posts: 6,375 Member
    Moving this thread up as some people are looking for it. Great thread!
Sign In or Register to comment.