How do you keep strength levels up during deficit?
viren19890
Posts: 778 Member
Hello,
I was/still am on Wendler but not following it to the dot right now because I am unable to. For example when I was new in deficit I did 295lb squt 2x and now 275 lb 1 x struggles.
I know it's said that we need to keep the training same but how ?are there some magic pills i'm unaware of?
I'm not even eating very low I'm at 2200 cals but everything just seems heavy.
This is the first time since Jan 1, 2016 I took a deload week because I was just so confused.
Or did ya'll mean -keep the program same but don't worry about strength dropping? as in lift as heavy as you can but don't worry about missing PRs ?
Any advice?
I was/still am on Wendler but not following it to the dot right now because I am unable to. For example when I was new in deficit I did 295lb squt 2x and now 275 lb 1 x struggles.
I know it's said that we need to keep the training same but how ?are there some magic pills i'm unaware of?
I'm not even eating very low I'm at 2200 cals but everything just seems heavy.
This is the first time since Jan 1, 2016 I took a deload week because I was just so confused.
Or did ya'll mean -keep the program same but don't worry about strength dropping? as in lift as heavy as you can but don't worry about missing PRs ?
Any advice?
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Replies
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How big of a deficit are you eating?0
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Are you cutting?0
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How fast are you losing weight?
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There are always going to be times when you cant perform to your best ability. Whether its eating at a deficit or one week you were more focused etc. Just deload for a week or two and slowly build back up. If you are losing weight too quickly you could bump cals up a bit so you have less of a deficit.0
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There are always going to be times when you cant perform to your best ability. Whether its eating at a deficit or one week you were more focused etc. Just deload for a week or two and slowly build back up. If you are losing weight too quickly you could bump cals up a bit so you have less of a deficit.
I wonder that maybe the reason why some people turn from strength training to different routine so they don't disappoint themselves while PRs fall off lol0 -
viren19890 wrote: »
1.5 to 2 pounds a week is likely too aggressive. Dial it back to 1 pound a week.0 -
rileysowner wrote: »viren19890 wrote: »
1.5 to 2 pounds a week is likely too aggressive. Dial it back to 1 pound a week.
I can stop my walking which burns around 200 cals a day. I don't eat those back -so if I stop my walks that'll do it.0 -
Electrolytes?
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Personally I never notice a difference.0
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Getting enough protein?
But yeah I think 2lb is too much.1 -
Try 1-1.2g protein for every 1 lb lean body mass per day. Dial back the other macros to fit. That might help.0
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ArmyofAdrian wrote: »Try 1-1.2g protein for every 1 lb lean body mass per day. Dial back the other macros to fit. That might help.Getting enough protein?
But yeah I think 2lb is too much.
I'm eating 1lb protein per lbm - I didn't know better so before I was eating 1lb for every lb of body lol almost 210 grams. Just put it down to 165g0 -
If you use a moderate deficit, which for many people is 1 pound per week, you should be fine.0
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I find if I am cutting my lifts are harder...once I get to maintenance they are fine.
Typically they are at their best right after vacation and I have eaten a lot of food.0 -
Wetcoaster wrote: »Personally I never notice a difference.
Mean neither, in fact even with a prolonged deficit as long as its not too aggressive i can increase in strength and lift heavier. I take 5g Creatine daily if it helps at all. Just to be safe...
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I lost that fast and got stronger. lots of protein and fat, nutrient timing for the carbs.0
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i also taper my calories during the week so my max cal day is before my max effort day. a little bit of carb back loading. you can be fueled and still lose.0
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viren19890 wrote: »rileysowner wrote: »viren19890 wrote: »
1.5 to 2 pounds a week is likely too aggressive. Dial it back to 1 pound a week.
I can stop my walking which burns around 200 cals a day. I don't eat those back -so if I stop my walks that'll do it.
Don't stop your walking. Walking is great for you. Eat more.2 -
kshama2001 wrote: »viren19890 wrote: »rileysowner wrote: »viren19890 wrote: »
1.5 to 2 pounds a week is likely too aggressive. Dial it back to 1 pound a week.
I can stop my walking which burns around 200 cals a day. I don't eat those back -so if I stop my walks that'll do it.
Don't stop your walking. Walking is great for you. Eat more.
I agree, don't stop walking. Eat more. How much do you have to lose? I am going to say again, it really sounds like your deficit it too big.0 -
I'm a fan of aggressive cutting. If you are going for 2lbs/ week then missing PRs is normal (from my experience)
My thinking is that even though you lose strength and muscle on an aggressive cut, taking 2 steps back and 5 steps forward is more efficient than taking baby-steps.
Regardless, you need to be strategic when doing an aggressive cut. As others have mentioned: card back-loading, nutrient timing and being precise on your macros.0 -
-Reduce volume, keep intensity/weights same or slightly lower.
-Lose weight at 1lbs per week. Any more and you might find yourself with increasing strength loss. Eat more if you are losing more than 1lb/week.
-Carb cycling - consume 40% or more of your daily carb intake in your pre and post work out meals. This will fuel your work outs. Consume more fats and less carbs in your other meals.
-Creatine monohydrate if you are not taking it already (just 5g a day, every day). Tons of studies regarding this, excellent for pushing the extra 1-2 reps out, very safe, etc. Summary and list of studies here.
-Eat more and add smart conditioning. Things like HIIT (rowing, kettlebell work, etc.) instead of depriving yourself from calories. I imagine since you are already walking a lot, you just need to eat a little more.
Edit: Regarding creatine: Creatine is the reference compound for power improvement, with numbers from one meta-analysis to assess potency being "Able to increase a 12% improvement in strength to 20% and able to increase a 12% increase in power to 26% following a training regiment using creatine monohydrate". The powder is super cheap and lasts forever. Don't load up, just 5g ever day is sufficient (rest gets pissed out).0 -
HamsterManV2 wrote: »-Reduce volume, keep intensity/weights same or slightly lower.
-Lose weight at 1lbs per week. Any more and you might find yourself with increasing strength loss. Eat more if you are losing more than 1lb/week.
-Carb cycling - consume 40% or more of your daily carb intake in your pre and post work out meals. This will fuel your work outs. Consume more fats and less carbs in your other meals.
-Creatine monohydrate if you are not taking it already (just 5g a day, every day). Tons of studies regarding this, excellent for pushing the extra 1-2 reps out, very safe, etc. Summary and list of studies here.
-Eat more and add smart conditioning. Things like HIIT (rowing, kettlebell work, etc.) instead of depriving yourself from calories. I imagine since you are already walking a lot, you just need to eat a little more.
Edit: Regarding creatine: Creatine is the reference compound for power improvement, with numbers from one meta-analysis to assess potency being "Able to increase a 12% improvement in strength to 20% and able to increase a 12% increase in power to 26% following a training regiment using creatine monohydrate". The powder is super cheap and lasts forever. Don't load up, just 5g ever day is sufficient (rest gets pissed out).
I don't know what carb cycling is but my last meal is at 6 pm and then I get up 5.30 am workout and then breakfast at around 10 am -so basically working out in fasted state which worked fine first couple of months when I was even able to hit PRs.
I do drink protein shake at around 8 am with Quaker bar at same time. So 120 cals is protein shake and 180 cals is the bar.
I do take creatine 5 days a week-I don't take it on Sat-Sun because I thought what's the point since I'm not working out and I generally go lower than my 2200 cals target on weekend because well because I don't workout.rileysowner wrote: »kshama2001 wrote: »viren19890 wrote: »rileysowner wrote: »viren19890 wrote: »
1.5 to 2 pounds a week is likely too aggressive. Dial it back to 1 pound a week.
I can stop my walking which burns around 200 cals a day. I don't eat those back -so if I stop my walks that'll do it.
Don't stop your walking. Walking is great for you. Eat more.
I agree, don't stop walking. Eat more. How much do you have to lose? I am going to say again, it really sounds like your deficit it too big.
I'd like to drop another 10-15 lbs- I've lost 25 lbs so far. From 230 lbs down to 205lb and I think at 190lbs I should be fine aesthetically -I'm hoping because I don't know what I would look like.0 -
Holy man...you are all over thinking it.0
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Whey protein and boneless skinless chicken are complete proteins and should be your best friend if you want muscle and a thin waist0
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What do you mean?Wetcoaster wrote: »Holy man...you are all over thinking it.gataman3000 wrote: »Whey protein and boneless skinless chicken are complete proteins and should be your best friend if you want muscle and a thin waist
I'm vegetarian but I do take Whey protein. 165grams a day0
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