Weight training program while in a caloric deficit

[ArnoldsProtege]

I was wondering... I weigh 205 now at about 14-15% bf, and im trying to get to 10-12 bf% at 190 ish lbs, so naturally I am eating much smaller, more frequent meals high in protein and low in carbs (save pre/post w.o). How does that affect my muscle? Will I still theoritically gain strength and muscle mass if I am eating little calories but working out hard and intense in the gym? Bare in mind, I am a very musclar person already, and I am just trying to "lean" out (the man boobs have worn out their welcome).

What do you guys think? I am for sure sticking to my smaller portion, reduced calorie plan, as fat loss is my primary goal. At the same time, Im weight training at lesat 3-4 times a week using the Power/Reprange/Shock program by gopro... think I should switch my program (for the next 2-3 months anyway) to a more cardio/high intensity type, total body workouts? (that includes stuff like power clean and presses, squat/curl/press exercises, abdominal circuits, etc)

btw, I am not NEARLY as concerned with gaining muscle mass as I am with losing bf%. I am mainly looking to lose fat, while "maintaining" muscle and not lose it.

 

[danzik17]

Well you definitely won't gain muscle mass, it's just physiologically impossible to do in a caloric deficit. You could still potentially see strength gains as CNS efficiency increases meaning you are able to activate more muscle fibers on each repetition than you previously could.

The diet part I'll leave for Built or Funk

 

[ArnoldsProtege]

haha Built already set me straight with my diet!

Im gonna look at doing some ballistics training and total body workouts 3-4 times a week, in a higher rep range (12-15) to really turn my body into a metabolic furnace.can anyone recomend any programs similar to this? that really utizile a cardiovascular workout, while working mutliple muscle groups in the one exercise? I love training for strength in the low rep range, but I wanna try a program like this for at least 8-16 weeks and shed these last 10-15 pounds, THEN gain some mass after the summer.

 

[Built]

Hon, be sure to do some heavy, low-rep work at least twice a week while you do this.

I have an article on complexes on my blog. You could try those a few times a week, plus a full-body basic workout like I also have over there say twice a week. Low volume, but heavy - this will preserve lean mass while you shred, k?

 

[ArnoldsProtege]

ooo I like it. I checked out the complexes page... thats intense! I am definitely gonna incoporate that into my program. I especially like all the explosive type exercises that involve jumping and moving around with a bunch of iron on your back!

My question is, how did you incorporate complexes into your regular routine? My goal program is 4 times a week, with 2 complex/cardiovasularly based sessions, and to also incorporate lifting for strength (low rep/high weight) and for mass as well. I dont want to over train any muscles (although, with the way that the complexes are designed it seems bound that its going to happen, at least in a minor way) and I also want to work out each bodypart each week, evenly. Is this type of program possible? keeping in mind, im willing to make it flexible... as in, if i dont fully get a good strength workout for say...shoulders, ill make up for it next week, and so on and so forth, keeping a log of all my progress. possible?

 

[Built]

Complexes aren't heavy like your regular weight training - you won't overtrain if you do 'em a few times a week.

Working bodyparts is not exactly optimal. Think "movement patterns" - horizontal and vertical pushing and pulling, quad dominant work, posterior chain work...

So, two lifting workouts a week, and two complexes? Easy. Do the full body workout on my blog twice a week, and any two complexes followed by half an hour of moderate-intensity steady-state cardio the other days. Remember, you are cutting, not bulking - the lifting needs to be frequent and heavy, not once a week and "rape your bodypart with volume". Save that for a bulk. Come to think of it, leave that to the OTHER people when THEY'RE bulking. We have MUCH better ways to train for you here.

 

[Built]

Complexes aren't heavy like your regular weight training - you won't overtrain if you do 'em a few times a week.

Working bodyparts is not exactly optimal. Think "movement patterns" - horizontal and vertical pushing and pulling, quad dominant work, posterior chain work...

So, two lifting workouts a week, and two complexes? Easy. Do the full body workout on my blog twice a week, and any two complexes followed by half an hour of moderate-intensity steady-state cardio the other days. Remember, you are cutting, not bulking - the lifting needs to be frequent and heavy - but brief, not once a week and "rape your bodypart with volume". Save that for a bulk. Come to think of it, leave that to the OTHER people when THEY'RE bulking. We have MUCH better ways to train for you here.

 

[ArnoldsProtege]

Sounds like a good plan Im gonna iron out a program today, and follow it for 8 weeks and see how im feeling about it. If im gettin good fat loss results (wich, i beleive I will) then Ill probly keep with it through the summer.

 

[Built]

There are a few options for you as you work through this. For example, depending how many days a week you want to go to the gym, you could do three full-body workouts and two complexes workouts or the other way around. or alternate weeks. You could lift and then do metabolic work four days a week - that's what I do. Short lifting workout, then the metabolic work - and I vary it. Sprint intervals once a week, hills once a week, complexes once a week, and bicycle sprints once a week. How to do Cardio if you MUST is set up this way. You can have a look at that too.

 

[goob]

I'm on a defecit, and seem to be getting stronger. Getting constant PR's on deadlifts and squats. All I do now is lift heavy.