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

iplayoutside19

I've always struggled keeping my strength up trying to do an aggressive workout regiment while in a deficit.

I've just gone to where I run, swim, bike in the warmer months. And lift in the colder months. I know not what you're looking for, but that's what works for me.

corpus_validum

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

Probably will get tons more responses on bodybuilding.com or T-nation but you're likely to experience a little muscle loss. As to how much it really depends: What's your goal for your cutting stage? What body fat % are you at now and what body fat % do you want to get down to? Duration of your cutting stage, etc.

If you're trying to get down to around 10% or lower to attain a 6-pack, here's a very reputable reference on your subject matter:
"Muscle Loss While Dieting to Single Digit Body Fat Levels - Q&A" by Lyle McDonald
http://www.bodyrecomposition.com/fat-loss/muscle-loss-while-dieting-to-single-digit-body-fat-levels-qa.html