Training on a calorie defecit

[cobracock1979]

Holla all you EF boys and girls,

Im currently cutting and trying to reach that elusive 8% BF mark.

im on a 700 cals defecit and low carb (150g) diet, with a high carb/ cal surplus day every 6 days.

I only do 15 mins cardo 4 5 times a week after training.

im an ecto and worked out a while ago that less can be more for an ecto.

WRT lifting, what do you guys do in this sutuation? Naturally, there will be minimal LBM gains so really Im looking to maintain muscle mass and recomposition.

Im only doing 3 excercises per muscle group (thats 6 excercises per session, on my standard 3 day split). 5 sets per excercise 9-13 reps.

Any recommendations on the best way to lift/ maintain/ recompose muscle mass, whilst dieting?

PS - Im on cycle buy only a mild one - 300g test 600g eq

 

[ryno9000]

What I have learned is DON'T CHANGE ANYTHING! Lift heavy, lift hard just as you would otherwise. Let the calorie defic and cardio burn the fat but lift as normal. Especially if you are ecto like me, it won't take long to start dropping fat. You will lose a LITTLE strength and maybe a bit of size, not much. This is almost impossible not to to a slight degree. Make sure you are getting tons of your daily calories from protein, and be sure to take some anti-catabolic something or other throughout the day and ESPECIALLY before bed.

 

[scotty too hotty]

I don't know how long you have to reach your goal, but when dieting, I always cut the calories slowly so my body doesn't recognize the deficit as quick. I'm an ectomorph too, so I know the dangers of crash dieting. Just take it slow and you'll be fine. It's taken me years to gain all of my muscle, so I use that mentality when I change anything. I weigh 200 and I'm 5'8, how tall are you, how much do you weigh? I would guess I am around 10% body fat (not using anything right now). From your avi you look about my height! I usually take low doses of clen or sudaphed, not so sure if it helps maintain muscle, but it's good for that extra energy!

 

[Tatyana]

What I have learned is DON'T CHANGE ANYTHING! Lift heavy, lift hard just as you would otherwise. Let the calorie defic and cardio burn the fat but lift as normal. Especially if you are ecto like me, it won't take long to start dropping fat. You will lose a LITTLE strength and maybe a bit of size, not much. This is almost impossible not to to a slight degree. Make sure you are getting tons of your daily calories from protein, and be sure to take some anti-catabolic something or other throughout the day and ESPECIALLY before bed.

+1

If you switch to higher reps, lower weight, you will probably loose muscle mass.