Recommended strength routine

ericpiccione

I recently finished up my collegiate career and as expected my caloric intake has been reduced. My original calorie maintenance was around 2600 now it is 2310. I am doing strength training while eating at a slight deficit. My question is, what plan is there that allows one to gain muscle and strength while losing fat. I know that doesn't sound practical but I'm sure someone out there has experience in this field. One last thing is my training technique is RPT (reverse pyramid training) 6 reps 8 reps 12 reps 15 reps (80% max then down by 10% increments)

TL;DR What training technique allows for increased strength, muscle, and fat loss

L1zardQueen

Sounds like you want to recomp, here's a great link!

https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1

aeloine

Also:

http://community.myfitnesspal.com/en/discussion/1308750/so-you-want-to-start-lifting-great/p1
.
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

giantrobot_powerlifting

Starting Strength

kinetixtrainer2

Check out Damien Patrick on YouTube. He has great insight on this.

What I have found that allows me to cut BF yet maintain current muscle or even make slight gains is eating at my maintenance caloric needs.

Add in at least one day of cardio (this may need to be cut out of your routine if you loose too quickly). My strength training workouts themselves are fairly intense at least 5 or 6 days per week. I follow hypertrophic volume training.

Keep in mind that I do not add the cardio calories burned or calories burned during my strength training routines back to my total calories allowed for the day. So in essence you’re still in a caloric deficit. Monitor your weight once per week to make sure you’re not loosing too quickly. Mirror, scale and BF calipers will allow you to make sure you’re cutting fat. Strength, mirror and cloths (specifically t-shirts) allow you to make sure you’re not loosing muscle. Small tweaks along the way will be needed to keep you in that very small window that allows your body to do this.

Okiludy

nakedraygun wrote: »

Starting Strength

Beat me to it.