weight training on a calorie deficit

markymarrkk

Okay, I now understand I can't lose weight/fat AND build muscle at the same time without using steroids OR a complicated routine of nutrition and exercise.

So I've been on a bulk phase past 1.5 months and I've made some good strength gains, I've added some pounds and some fat. but now I want to start cutting and losing all this extra fat im carrying around.

my question is this, Can I keep my strength/ muscle gains while going back on my calorie deficit and heavy cardio routine? I' am now on a 500-800 Cal deficit, doing 60 min of weight training 3-4 days/week, 30 minutes of running 5 days/week. ingesting 180 grams of protein/day and eating back ALL my exercise calories

dxing

You'll probably lose strength but it's not hard to gain back (a month after a cut probably). Just don't cut your calories under 20% maintenance my friend.

Avalonis

Couple of comments:

Google HIIT Training. Research is showing it is so much better for retaining muscle mass WHILE still getting your cardio in.

Careful with eating back all of your exercise calories. If you overestimate exercise, or underestimate intake, you could end up being back in your bulking phase. If you use a HRM, and are religious about tracking your intake, you'll be ok.

Last thing, sounds like you've done a lot of research into this - if you need more information, hit up bodybuilding.com

They have GREAT guides to this stuff.

jkleman79

Yes use bodybuilding.com its an amazing website. I actually posted a great link on here just the other day. I am down to losing my last 6% bodyfat and its been a ***** for sure. This gave me some great tips to use for this.

So here ya go!

http://www.bodybuilding.com/fun/drobson175.htm

LexyDawn

http://www.projectswole.com/conditioning/what-is-hirt-high-intensity-resistance-training-and-how-should-you-use-it

I love this wesite...

HeidiMightyRawr

Depends.. If you have quite a bit of fat to lose, or you are still relatively new to lifting then I would say yes. If however it's only a last bit of fat to lose or you've been lifting a while it would be harder.

When I was on a 500 cal a day deficit and lifting at the same time I was making strength gains for a few months, but there was a point where it stopped, and didn't budge until I started eating to maintain. I know it will differ though in men to women, but you definately shouldn't lose muscle/strength as the protein you're having sounds good :-)

As others have said, bodybuilding.com would be a good site to have a look at as well - I've been on there the past couple of weeks and it seems really good!

myofibril

Can I keep my strength/ muscle gains while going back on my calorie deficit and heavy cardio routine?

Not generally.

Our bodies don't tend to partition calories all toward muscle preservation /building rather than fat storage when in a deficit although that would be ideal. The same is true on a bulk - you tend to gain both muscle and fat even on a very clean bulk.

You can minimise loss of top end strength / LBM by doing what you know you have to do: well structured training programme centering around resistance training, sensible deficit, good quality nutrient intake.

dxing

Can I keep my strength/ muscle gains while going back on my calorie deficit and heavy cardio routine?

Not generally.

Our bodies don't tend to partition calories all toward muscle preservation /building rather than fat storage when in a deficit although that would be ideal. The same is true on a bulk - you tend to gain both muscle and fat even on a very clean bulk.

You can minimise loss of top end strength / LBM by doing what you know you have to do: well structured training programme centering around resistance training, sensible deficit, good quality nutrient intake.

Well said

markymarrkk

I plan to continue the weight training during my cutting in hopes that my muscle mass is spared, I have about 30-40 more lbs of fat to lose, I've passed the initial "beginners miracle growth phase" and decided to continue to go for the muscle growth, but I think Its time to cut. just want to spare the muscle gains I've made

myofibril

I just want to spare the muscle gains I've made

If that is the case then ensure your deficit is moderate as dxing said. If you experience a big drop in strength or feel weak, lethargic etc then either eat more or cut down your cardio.

Cardio is not bad on a cut per se. However, it can tip your deficit to a place where your body prefers to partition calories towards fat storage rather than muscle preservation if you are not careful. Also it can take away energy resources from your lifting routine meaning it is less intense.

samhigh

Can I keep my strength/ muscle gains while going back on my calorie deficit and heavy cardio routine? I' am now on a 500-800 Cal deficit, doing 60 min of weight training 3-4 days/week, 30 minutes of running 5 days/week. ingesting 180 grams of protein/day and eating back ALL my exercise calories

Yes, you can maintain strength on a cut. Some people even go up in strength on a cut (focus, better form, etc.)

Cut the cardio back, or do the cardio immediately after your strength training.

Rest is critical on a caloric deficit to minimize muscle loss.

Feel free to PM me for more details.