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-   -   Losing Weight and Maintaining Strength (http://www.muscleandbrawn.com/forum/showthread.php?t=16617)

Davis 03-14-2014 07:50 PM

Losing Weight and Maintaining Strength
 
As far as training and nutrition goes, what is the best way to lose some fat and keep my strength? I don't know how many calories I average, my BF%(and I don't care). I would estimate I eat ~4,000+ calories on my best eating days. I'm around 230 lbs and still pretty lean. I wouldn't mind getting between 215-220 over the next 6-8 weeks. That should allow for a decent drop in fat and water.

Why am I doing this? I'd like to lean out some before I jump to 240 from about June to October.

The simple plan: Eat between 3000-3200 calories a day. Still training 4 days a week. If at some point I'm not happy with how things are, I will add in some cardio.(Which will be needed given my further plans) Around 100-150g of carbs on training days. Most will be eaten afterwards. Between 50-100g of carbs on non training days. Beyond that, hit calories, lots of protein.

As for the training, I plan on working mostly between 70-85% on my primary movements. After the cut, I plan on still focusing on reps for quite some time until about 10 weeks from my current planned meet. At that point, I'll try the Lilliebridge training cycle to shoot for a 1500 lb raw, no wrap total in the 242 class.

That's the basics of my plans. So any pointers on the diet? I really know nothing about this other than eat less.

Soldier 03-14-2014 09:00 PM

You can go even lower on carbs on non-training days. If you're getting 100-150 on training days that's plenty to replenish glycogen for a lifting session, so you can go as low as you want on your days off. If you just want to cut fat then bring in some fasted low impact cardio on your off days (I'm a fan of walking on a treadmill on it's highest incline). That will get you in a good fat-burning state that will keep going until you eat carbs again.

If most of your carbs will be after training, make sure you have protein in your system BEFORE you train. I like to have protein 1-2 hours before I train so there will be amino acids already in my system when I start hitting the weights.

Thorney 03-15-2014 07:30 AM

Pretty similar plan as what im doing. Down 23lbs since boxing day and my total has gone down by about 20lbs but over the last 3 weeks i've increased my calories so im losing weight at a slower rate and i've started to make strength gains while still losing weight.

Kleurplaay 03-15-2014 09:08 AM

Sounds like a good plan! Just wait to see if you lose too much strength or too little fat and adjust calories accordingly. Cutting is trial and error imo.

Good luck! I recently cut about 16lbs aswell!

Davis 03-15-2014 09:46 AM

After one day, I weighed around 228 this morning so I'll probably go down to 215. As long as I can return to 230-235 at a higher strength is what matters most. I could even fit into 34 waist jeans more comfortably. I know this is just a water drop, but it's interesting to see how it all works.

Thanks for the replies guys.

Soldier 03-15-2014 10:16 AM

Quote:

Originally Posted by Davis (Post 464240)
After one day, I weighed around 228 this morning so I'll probably go down to 215. As long as I can return to 230-235 at a higher strength is what matters most. I could even fit into 34 waist jeans more comfortably. I know this is just a water drop, but it's interesting to see how it all works.

Thanks for the replies guys.

34? Jesus, I wear 38-40's and we're near the same bodyweight. I couldn't fit into 34's even when I was down below 200.

JumpmanRugs 03-15-2014 12:09 PM

The one thing I will say, make sure you eat your vegetables if you aren't already. Get your micro nutrients in. That's really low carb, see how you get on! As other said if you feel the need to change or add more of something / change something, then do it!

Cutting is easy really, it just takes a bit more thought. Good luck with it dude, looking forward to seeing your progress!

Davis 03-17-2014 12:02 PM

Quote:

Originally Posted by Soldier (Post 464250)
34? Jesus, I wear 38-40's and we're near the same bodyweight. I couldn't fit into 34's even when I was down below 200.

Yeah, I was only able to fit into 36 waist until the other day. These are getting slightly looser by the day. My calories had been lower for a while, so it's not like this actually happened over night.

@JUMPMAN, I definitely don't eat enough vegetables. I haven't eaten this low of carbs in a long time. It never really effected me way back when. I doubt it will now.

Looking at things, my diet is changing too drastically. The biggest difference is that I'm not drinking milk. Or at least, I'm not guzzling it down. Eating around 3k calories a day is making me hungry- something I haven't felt in a long time. I keep wanting to think I need to eat over 4k a day since like all of us, I just want to be bigger. But getting pretty dang lean will surely help.

Davis 03-20-2014 01:14 PM

Taken earlier, no flexing on the abs. It seems I have more separation between my chest, less fat on my sides, and although you can't see in this picture, slightly less fat on my arms and legs. Not sure of my actual weight, but it can't be lower than 225. No major results in 6 days, but I'm surprised I no longer have to flex to see 4 abs decently. Squats were weaker Monday due to last Friday's injury, but it didn't feel like I had really lost anything. Going to do inclines today, and deadlifts tomorrow. Since inclines are new to me, I believe it is impossible for me to get any weaker on them. Overheads Saturday. After next Monday's squatting, I'll be able to determine if I've cut too many calories.

Regardless what happens to my strength right now(which I d˘ubt will take a big hit), I am confident in hitting 1500 in October. I've laid out my ideas for the training based on what I know works for me, and what some of the best in the industry preach. The only way this can go wrong is if I let it go wrong.
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