How do you keep strength levels up during deficit?

Options
2»

Replies

  • kuftae
    kuftae Posts: 299 Member
    Options
    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.
  • HamsterManV2
    HamsterManV2 Posts: 449 Member
    edited April 2016
    Options
    -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).
  • viren19890
    viren19890 Posts: 778 Member
    Options
    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: »
    IGbnat24 wrote: »
    How big of a deficit are you eating?
    LazSommer wrote: »
    Are you cutting?
    rileysowner wrote: »
    How fast are you losing weight?

    2200 cals a day. Losing around 1.5-2lbs a week. Sometimes I lose nothing at all but inches fall off.

    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.
  • Wetcoaster
    Wetcoaster Posts: 1,788 Member
    Options
    Holy man...you are all over thinking it.
  • gataman3000
    gataman3000 Posts: 55 Member
    Options
    Whey protein and boneless skinless chicken are complete proteins and should be your best friend if you want muscle and a thin waist
  • viren19890
    viren19890 Posts: 778 Member
    Options
    Wetcoaster wrote: »
    Holy man...you are all over thinking it.
    What do you mean?
    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 day

Categories