How to do a weight / body fat cut while strength training?
chrisoldroyd
Posts: 42 Member
Since starting Strong Lifts 5x5 3 months ago and increasing my calorie intake I have gained over a stone in weight. I am currently eating a really healthy diet consisting of 1800 calories on rest days and 2200 calories on lifting days. I am 5ft 7, 42 years old and my weight this morning was 12st 2. My body fat percentage seems to be around the 22% mark using accumeasure calipers.
I feel that my weight is out of control and all of my clothes are getting tighter again and this is really making me unhappy. I am planning on doing a cut but was wondering if I should just continue with the SL program until I fail then reduce the weights or should I reduce the weights as part of the planned cut?
I am planning on reducing my rest day calories down to 1400 from 1800 and 1800 on lifting days down from 2200 for the next 4 weeks and see if I can shed at least 6-8 lbs including adding in a few weekly cardio sessions.
What do you guys think, is this the right way to do it or not?
Thanks in advance
Chris
I feel that my weight is out of control and all of my clothes are getting tighter again and this is really making me unhappy. I am planning on doing a cut but was wondering if I should just continue with the SL program until I fail then reduce the weights or should I reduce the weights as part of the planned cut?
I am planning on reducing my rest day calories down to 1400 from 1800 and 1800 on lifting days down from 2200 for the next 4 weeks and see if I can shed at least 6-8 lbs including adding in a few weekly cardio sessions.
What do you guys think, is this the right way to do it or not?
Thanks in advance
Chris
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Replies
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Tagging to follow. Need to know this as well.0
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Why would you reduce weights? I'd just switch to eating at a deficit and add in a couple of HIIT (or favorite cardio) sessions a week, as you put at the end of your post for sure. You can continue to make some strength gains on a cut. And, even if you stall, you don't want to go backwards. Losing fat is about diet, not about your fitness/exercise program. I'd stick with your plan, if you like it, and go on a cut, diet-wise.0
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^ see above comment.
Weight loss is due to caloric deficit. Do NOT reduce the weights, the whole purpose is to preserve strength and lean mass while in a deficit. You want to keep the intensity up, while dropping calories slightly over a period of time. Lose at a slow and steady pace while still trying to add more weight to the bar.0 -
^ see above comment.
Weight loss is due to caloric deficit. Do NOT reduce the weights, the whole purpose is to preserve strength and lean mass while in a deficit. You want to keep the intensity up, while dropping calories slightly over a period of time. Lose at a slow and steady pace while still trying to add more weight to the bar.
Agreed.
Keep weight high. Some people will need to reduce volume depending on their calorie deficit, but if you're doing a boxed 5x5 program, volume shouldn't be a problem in most cases.0 -
^ see above comment.
Weight loss is due to caloric deficit. Do NOT reduce the weights, the whole purpose is to preserve strength and lean mass while in a deficit. You want to keep the intensity up, while dropping calories slightly over a period of time. Lose at a slow and steady pace while still trying to add more weight to the bar.
I agree. You may stall and/or have to deload, but take it by the session, don't just do it for the sake of doing it. Also, I don't think you would need a 400 calorie/ day cut... try lowering it by 50-100 every week until you start to lose at the pace you want (that will also help keep your weights up).
Also, you don't have to be at a caloric surplus to lift weights. The surplus is only needed to gain muscle- but lifting on maintenance, or even at a deficit, is still a really good idea. You can still make strength gains and preserve your lean body mass.0 -
Has anyone introduced you to this group? Read all their post marked with the red pins and if you still have questions, join the group. The very helpful moderators have had success of their own in losing weight and gaining strength.
http://www.myfitnesspal.com/groups/home/10118-eat-train-progress0 -
^ see above comment.
Weight loss is due to caloric deficit. Do NOT reduce the weights, the whole purpose is to preserve strength and lean mass while in a deficit. You want to keep the intensity up, while dropping calories slightly over a period of time. Lose at a slow and steady pace while still trying to add more weight to the bar.
I agree. You may stall and/or have to deload, but take it by the session, don't just do it for the sake of doing it. Also, I don't think you would need a 400 calorie/ day cut... try lowering it by 50-100 every week until you start to lose at the pace you want (that will also help keep your weights up).
Also, you don't have to be at a caloric surplus to lift weights. The surplus is only needed to gain muscle- but lifting on maintenance, or even at a deficit, is still a really good idea. You can still make strength gains and preserve your lean body mass.
agreed, you should be aiming to lose around 1/2lb per week - so a deficit of 250 cals should be enough.0 -
I'm slightly taller than you (1"), slightly younger than you (1 yr) and started off slightly lighter than you (3kg?). My biggest mistake of 2012 was eating too little. My muscles shrank as quickly as my fat stores. If I were to do it over again, I'd eat around the 2000-2500 mark and focus on developing strength and physique. After all, if you were the same weight, with tight clothes but it was muscle not fat, would you still be unhappy? :-D0
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Cut out all liquid calories. Drink all of the water you want to. Eliminate carbs from your diet. Eat eggs,chicken,fish,turkey,cuts of lean red meat and drop your calories some. three ways to lose weight
1. eat less
2. eat cleaner ( cut out carbs )
3. burn more calories
do all three of these and you will reach your goal.0 -
Lift heavy and calorie deficit. WIN.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness industry for 30 years and have studied kinesiology and nutrition0 -
I have never varied my calories on training days and non training days. While cutting, I just run a consistent defeciet of around 500-600 calories per day. Always lift as heavy as you can.0
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three ways to lose weight
2. eat cleaner ( cut out carbs )
no.....0 -
bump.0
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Bump for later read.0
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Cut out all liquid calories. Drink all of the water you want to. Eliminate carbs from your diet. Eat eggs,chicken,fish,turkey,cuts of lean red meat and drop your calories some. three ways to lose weight
1. eat less
2. eat cleaner ( cut out carbs )
3. burn more calories
do all three of these and you will reach your goal.
Strong broscience on #2 bro0 -
in for the bro science! :glasses:0
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i must say that i'm suprised you would gain weight on that calorie intake.
I'm an inch taller and thats what i eat to loose.
if burning fat is the objective, cardio would definetly help... HIIT probably being the most muscle friendly0 -
I was eating at a surplus and gained doing 5x5...no biggie...I just added some cardio...20-30 min of circuit/interval training, cardio and reduced the intensity of stronglifts to 3x5 with the same weight...0
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Cut out all liquid calories. Drink all of the water you want to. Eliminate carbs from your diet. Eat eggs,chicken,fish,turkey,cuts of lean red meat and drop your calories some. three ways to lose weight
1. eat less
2. eat cleaner ( cut out carbs )
3. burn more calories
do all three of these and you will reach your goal.
Strong broscience on #2 bro
going by his avatar he looks pretty strong...I'd take advice from him0 -
i must say that i'm suprised you would gain weight on that calorie intake.
I'm an inch taller and thats what i eat to loose.
if burning fat is the objective, cardio would definetly help... HIIT probably being the most muscle friendly
I was thinking the same thing. I"m about half an inch shorter, 17 pounds lighter and 16 years older and just increased my daily calories to 2450 to stop losing more. But I agree, HIIT is the way to go. And keep lifting.0 -
I would think you might want to see a doctor to find out if there is a medical reason you are gaining weight with that caloric intake.0
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or buy a food scale and measuring cups if you don't have one. i'm pretty sure a lot of people that say they are eating at a certain calorie level and not meeting thier goals may not be doing everything they can to measure thier calories accurately.0
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I was eating at a surplus and gained doing 5x5...no biggie...I just added some cardio...20-30 min of circuit/interval training, cardio and reduced the intensity of stronglifts to 3x5 with the same weight...
well that kind of defeats the purpose of eating at a surplus no?
lol. if the goal is to gain mass, your going to gain some fat with it.0 -
I was eating at a surplus and gained doing 5x5...no biggie...I just added some cardio...20-30 min of circuit/interval training, cardio and reduced the intensity of stronglifts to 3x5 with the same weight...
well that kind of defeats the purpose of eating at a surplus no?
lol. if the goal is to gain mass, your going to gain some fat with it.
yeah I know...I wanted to gain some mass/just informing OP he can follow the same program and lose as well0 -
Cut out all liquid calories. Drink all of the water you want to. Eliminate carbs from your diet. Eat eggs,chicken,fish,turkey,cuts of lean red meat and drop your calories some. three ways to lose weight
1. eat less
2. eat cleaner ( cut out carbs )
3. burn more calories
do all three of these and you will reach your goal.
Strong broscience on #2 bro
going by his avatar he looks pretty strong...I'd take advice from him
lol.... strong logic.
1. Who says that's him?
2. There are large and lean guys out there that consume a high large abundance of carbs
3. From a weight perspective I'm smaller than a large portion of the guys in my gym, yet my lift's outperform them
I can go on, but I'm sure you get my point. Anecdotal at best.0 -
actually somewhat true.Cut out all liquid calories. Drink all of the water you want to. Eliminate carbs from your diet. Eat eggs,chicken,fish,turkey,cuts of lean red meat and drop your calories some. three ways to lose weight
1. eat less
2. eat cleaner ( cut out carbs )
3. burn more calories
do all three of these and you will reach your goal.
Strong broscience on #2 bro
going by his avatar he looks pretty strong...I'd take advice from him
lol.... strong logic.
1. Who says that's him?
2. There are large and lean guys out there that consume a high large abundance of carbs
3. From a weight perspective I'm smaller than a large portion of the guys in my gym, yet my lift's outperform them
I can go on, but I'm sure you get my point. Anecdotal at best.
harvard study last year took identical calorie diets, but different macro breakdowns. The high carb group lost the least weight. by a good amount too..
Eat less carbs is good advice when people are eating high carb. And when I was training, 100% of my clients all ate high carb. It was astonishing when I got diet sheets back just how unbalanced everyones macro breakdown was. Even when they thought they were eating clean.0 -
While cutting, you may need to reduce your volume. E.g. 3 sets per exercise instead of 5. You'll have to start cutting to find out.
The purpose of weight training during a cut is to retain muscle mass. Try not lose strength on any of your lifts during your cut. You may even be able to gain some strength, if you are a new trainee.0 -
Cut out all liquid calories. Drink all of the water you want to. Eliminate carbs from your diet. Eat eggs,chicken,fish,turkey,cuts of lean red meat and drop your calories some. three ways to lose weight
1. eat less
2. eat cleaner ( cut out carbs )
3. burn more calories
do all three of these and you will reach your goal.
Strong broscience on #2 bro
going by his avatar he looks pretty strong...I'd take advice from him
more bro science.....based on genetics different people respond to different macro ratios for the day. Carbs DO make people retain water weight; however, some people WILL lose faster eating fewer carbs/fat/protein than others simply because their body reacts better to other things. The water weight lost from cutting carbs is barely noticeable, and if you are lifting heavy on a super low carb diet without a refeed day periodically to get back that glycogen (and water weight), you will end up feeling really weak and miserable.0 -
Eat less carbs is good advice when people are eating high carb. And when I was training, 100% of my clients all ate high carb. It was astonishing when I got diet sheets back just how unbalanced everyones macro breakdown was. Even when they thought they were eating clean.
Interesting isn't it. Define "clean"!0 -
actually somewhat true.Cut out all liquid calories. Drink all of the water you want to. Eliminate carbs from your diet. Eat eggs,chicken,fish,turkey,cuts of lean red meat and drop your calories some. three ways to lose weight
1. eat less
2. eat cleaner ( cut out carbs )
3. burn more calories
do all three of these and you will reach your goal.
Strong broscience on #2 bro
going by his avatar he looks pretty strong...I'd take advice from him
lol.... strong logic.
1. Who says that's him?
2. There are large and lean guys out there that consume a high large abundance of carbs
3. From a weight perspective I'm smaller than a large portion of the guys in my gym, yet my lift's outperform them
I can go on, but I'm sure you get my point. Anecdotal at best.
harvard study last year took identical calorie diets, but different macro breakdowns. The high carb group lost the least weight. by a good amount too..
Eat less carbs is good advice when people are eating high carb. And when I was training, 100% of my clients all ate high carb. It was astonishing when I got diet sheets back just how unbalanced everyones macro breakdown was. Even when they thought they were eating clean.
In to see if the mentioned study gets linked. Would like to read it.0
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