Safe weight loss while lifting

[mrgravez]

Safe weight loss:

Since September I've been bulking using Starr's 5x5 advanced and I'm loving it and I think I'm going to continue with it when I cut in 2 more weeks. Right now I currently weigh 215, up from 192 back in September. I believe my body fat has only risen 3-4% since then and I am around ~17%. I want to cut back down to about 10% BF to 195 lbs. I realize that 20 lbs is a lot to cut and I am afraid of losing a lot of muscle mass and strength. What would you recommend to help me shed some of these pounds and try to keep increasing my strength at least in squats/deads (whenever I cut my bench drops but my other lifts still go up).

I'm thinking the following:

Keep the same split as right now but drop the weekly increments down to either maintain or go up slowly as I am losing weight. I plan to do cardio 2-3 days per week in the morning on off days for 30-45mins, calorie deficient on the days where I am not lifting and try to eat ~+100 calories on the days where I am lifting over my recommended daily value.

What do you guys think?

 

[BiggT]

First, get bodyweight numbers out of your head.....10% BF is a good goal, but don't get on the scale because you may be able to hit 10% at a higher bodyweight than 195.

Depending on if your energy levels drop, you may have to scale back total volume and extra stuff, and progress may halt or slow a bit, but you don't have to drastically change your routine. Eat lots of lean meats and complex carbs and EFAs.....maybe get up at the crack of dawn 3 times a week and do some LIGHT oly lift complexes and a little HITT, and don't think of it as 'cutting'....but just a little recomp.

The worst thing you can do is lift 'light', follow a starvation diet, and do excessive long and slow cardio.....you'll lose muscle AND fat and be smaller and lighter with about the same body comp.

 

[mrgravez]

Thanks, I'm going to see how things go and I'll keep you guys updated

 

[fortunatesun]

Here's a good short article about your diet. It's written with the powerlifter in mind but I think the basics of the plan are good to keep in mind as it will help you to preserve strength and lean mass. It's mostly stuff you've heard before but should reinforce what you want to be doing:
http://www.elitefts.com/documents/fundamentals_of_power_nutrition.htm

You might not like this idea, but here is where I think the traditional bodybuilding plan can be useful. Do an extended de-load or cycle of some higher rep HST type stuff. This gives your system a break from the stress of heavy lifting while you're losing weight and will help you to increase lean mass. The increase in intensity will also help cut fat Just looking to maintain with your normal workout puts you dead in the water and wastes your time.