[Checkmat]

(09-20-2013 02:46 PM)RexImperator Wrote:  

This is not a diet question but a lifting question...for those that lift weights and reduce their caloric intake at the same time, what do you usually do programming-wise? Do you go down to a lower work set weight and higher rep range, then work your way back up as well as you can, or do you just endure an extended stall/plateau? Or do shorter sets while trying to increase bar/work set weight?

I've used the Leangains program by Martin Berkhan to get shredded and stronger in most of my lifts.

Chin-ups are elite level and all other lifts are between advanced and elite according to the http://www.strstd.com/ site.

The only thing that didn't increase for me was my bench for whatever reason.

What MikeCF said is what I agree with---Lower volume, heavy sets, calorie deficit = fat loss with muscle preservation.

[nogamenick]

I keep the rep range the same (8-12) but lift heavier. I see it as a reminder to my body that I need the muscle. Also currently cutting. going well so far having dropped from 15% to 11% in a month or so. Only thing I changed about my workout is adding two cardio sessions every day

[RexImperator]

I experimented with Leangains and I found it difficult. I felt very weak in the gym doing that. Hats off to guys who can pull this off.

Jordan on the SS boards is basically a Leangains denialist. He claims it only boosts compliance, and that you would get the same result as long as you ate the same macros.

However, I do think there are health benefits to fasting, besides lowering your calories. Whether it really needs to be done everyday is open to question I suppose.

The other argument for it is to "train low and compete high", meaning that you can train this way (fasted), but when you compete (in powerlifting I suppose, or whatever athletic competition) you should eat beforehand. This is what Mark Sisson argues for.

[Checkmat]

(06-30-2014 06:42 PM)RexImperator Wrote:  

I experimented with Leangains and I found it difficult. I felt very weak in the gym doing that. Hats off to guys who can pull this off.

Jordan on the SS boards is basically a Leangains denialist. He claims it only boosts compliance, and that you would get the same result as long as you ate the same macros.

However, I do think there are health benefits to fasting, besides lowering your calories. Whether it really needs to be done everyday is open to question I suppose.

The other argument for it is to "train low and compete high", meaning that you can train this way (fasted), but when you compete (in powerlifting I suppose, or whatever athletic competition) you should eat beforehand. This is what Mark Sisson argues for.

Can you elaborate on what about Leangains gave you trouble?

The fasting portion of LG is only one part of it. Reverse Pyramid Training is another.

I think there is a legitimate argument to be made about the compliance factor and getting the same results from normal calorie restriction. After all, bodybuilders have been doing that eat-ever-3-hours bullshit for decades.

[RexImperator]

Mostly I did not like the eating nothing before working out, especially no carbs, and going into the gym in a fasted state. I felt slightly buzzed and hyper alert, which was kind of cool, but then I tired out very fast.

I like reverse pyramids, but I'm not sure they gave me enough volume to drive my squat up. I tried them for a bit and had fast gains at first but ended up stalling.

[Checkmat]

(06-30-2014 08:30 PM)RexImperator Wrote:  

Mostly I did not like the eating nothing before working out, especially no carbs, and going into the gym in a fasted state. I felt slightly buzzed and hyper alert, which was kind of cool, but then I tired out very fast.

I like reverse pyramids, but I'm not sure they gave me enough volume to drive my squat up. I tried them for a bit and had fast gains at first but ended up stalling.

Were you taking 10g BCAA's per Martin prior to training?

RPT gains are varied I agree. My squat, deadlift and weighted chins were going up almost every week but bench moved nowhere. Maybe even regressed.

[RexImperator]

I didn't at the time. Do you find they make a big difference? I'm taking some now in my pre/post workout drink...not sure if they are doing anything, though.

[Checkmat]

Yeah...From what I understand, they're important if you're training fasted because your body needs a source of energy once glycogen has been used up. Hence BCAA's.

BCAA's + caffeine + sometimes pre-workout stuff has lead to many a PR for me.

[samsamsam]

Checkmat what is a PR? Thanks.

[Checkmat]

(07-03-2014 07:05 PM)samsamsam Wrote:  

Checkmat what is a PR? Thanks.

Personal Record

[RexImperator]

I think I need some help figuring out how to lose some weight in the context of training. Part of it is a mental thing. I've really gotten into the strength training and enjoy it, so I have become addicted to that aspect but I know I would look a lot better if I cut down. I've been doing slow re-composition for several months, but I'm realizing it takes forever to go that route.

How do you make the break?

[Ensam]

(10-09-2014 10:45 AM)RexImperator Wrote:  

I think I need some help figuring out how to lose some weight in the context of training. Part of it is a mental thing. I've really gotten into the strength training and enjoy it, so I have become addicted to that aspect but I know I would look a lot better if I cut down. I've been doing slow re-composition for several months, but I'm realizing it takes forever to go that route.

How do you make the break?

I've been cutting since the first of July and lost 13 pounds and 6-7% body fat (started at 225, 25% bf now I'm at 212, 18-19% bf. I was recovering during the first 6 weeks so my one rep maxes have been increasing but that's relative to the lowered ones I set after my injury.

There was really no trick - I just woke up one morning and didn't like what I saw in the mirror. I started on a 500 Cal/day deficit and it wasn't too difficult. Getting the discipline to really count all my calories was probably the hardest part. I'd drink water whenever I felt hungry. It took about 2 weeks for the initial weight loss to establish and I found myself hitting a plateau and even gaining back some weight about 6 weeks in. I upped my calories for a few days back to maintenance (call it a pseudo cheat day if you will) and I lost 4 pounds overnight and an additional pound per day for the next few days. That put me right back on track to what I calculated my weight loss should have been. Since then my appetite has gone way down. Now I struggle to get up to 1000 Cal/day below maintenance and have to force myself to eat enough. I do think that eating a protein and fiber rich breakfast helps a lot. Get your protein early in the day and you shouldn't get as hungry later on.

My diet is basically:
Breakfast - 2-3 pasture raised eggs fried in butter, 1/2 cup oatmeal w/ strawberries, one apple, one english muffin
Lunch - Salad or wrap with at least 100g of chicken.
Snack - 400g of Greek yogurt + fresh berries
Dinner - chicken breast or steak + vegetables (broccoli or something similar)

I limit myself to a few alcoholic drinks per month. This has cut down on my night gaming but I think it's better to wait until I've gotten my body composition in check anyway.

As far as training goes I'm in the gym 3-4 days a week but I go by how I feel. I always do the compound lifts - squat, DL, bench - but I'll drop the assistance exercises, especially the cardio/HIIT type ones (sled/prowler), if I feel my energy start to drop. This seems to have be a pretty good compromise between cutting and maintaining my lifting strength.

Hope that helps. It's really a mental thing though so you gotta get that straight first.

[RexImperator]

Yeah. The good thing is that I've been tracking my calories/macros all along so that part is done. What I'm not sure about is how to adjust my programming and get over the fear of losing strength. My recovery is finely balanced right now (basically if I eat any less I'm pretty sure I'll stall on my current program) so I've got to make a decision on that and take the plunge.

[Ensam]

That's a mental thing. Get over it.

Design your workouts so you have sections you can cut out if you need to without deeply impacting your results. For instance if you order your workouts: compound lifts, assistance lifts, assistance cardio, then you can drop the assistance cardio and if need by the assistance lifts if you're not feeling right. Likewise have your 4th lifting day be one that you can skip occasionally without destroying your program. That means be sure to hit heavy DL, squat and bench on three days so you're not relying on your 4th to get those lifts in. Also be sure to take a deload week every 4-6 weeks. Only lift twice that week and keep the weights around 60% of your one rep max.