The Fat Loss TroubleshootThis is your place to troubleshoot your fat loss problems from nutrition to training. This section is led by Leigh Peele, author of "The Fat Loss Troubleshoot," the ultimate fat loss manual. If your results have slowed or stalled this is the place to come for advice for all your fat loss needs.
Now that we have decided my caloric intake is going to be around 1600 for a few weeks before I tweak anything. I am dropping a Group Power class (I was only subbing on Mondays while the instructor was on vacation), so now I only teach that class Fridays. that counts as once a week of weight training.(total body)
I need to find a good weight lifting program to substitute Mondays. I am considering going back to NROLW again, for a total of 1-2X a week now that I am eating more calories. I really miss it, as it made me feel stronger.
Is that a bad idea right now?. I could wait until later and do it when I transition to a muscle building phase.
Figured since you are already on a roll with giving me advice.....
Weight training on a diet doesn't have to be complicated. Your goal is simply to send enough signal to maintain your current muscle levels - and that doesn't take much. A handful of fairly heavy sets each week is plenty, since muscle mass responds more to weight on the bar than it does to amount of work done.
2-3 sets of 6 reps for a press (bench press, incline bench, etc), a pull (barbell/dumbbell row, chinup/pulldown) and a lower body lift (squat, deadlift, leg press, whatever) 1-2x a week is about all you need. Maybe 1-2 sets of 8-10 for the fluff parts (calves, shoulders, bis/tris) if you must.
But that's plenty. Goal is to maintain, not stimulate further gains - so you don't need more volume than that, and you shouldn't really be chasing strength gains. If they happen, great. But don't force them.
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Weight training on a diet doesn't have to be complicated. Your goal is simply to send enough signal to maintain your current muscle levels - and that doesn't take much. A handful of fairly heavy sets each week is plenty, since muscle mass responds more to weight on the bar than it does to amount of work done.
2-3 sets of 6 reps for a press (bench press, incline bench, etc), a pull (barbell/dumbbell row, chinup/pulldown) and a lower body lift (squat, deadlift, leg press, whatever) 1-2x a week is about all you need. Maybe 1-2 sets of 8-10 for the fluff parts (calves, shoulders, bis/tris) if you must.
But that's plenty. Goal is to maintain, not stimulate further gains - so you don't need more volume than that, and you shouldn't really be chasing strength gains. If they happen, great. But don't force them.
Anecdotally, I've done 2 separate 30% deficit 4 week bouts (each 1 year apart) almost exactly as Lyle McDonald describes in his Protein Sparing Diet. The first result was 25 lbs loss and the second was 15 lbs (gets harder the closer to lean you get). In both cases, my training was exactly as Matt describes. I experienced no noticeable strength loss. The body is an amazing piece of machinery and it won't become carbolic just because you limit calories for 4 weeks. As Leigh says, get in and get out.
I just wanted to post as a person that has taken this approach and succeeded with it. It's how I plan to lose my last 10 to 15 lbs in November.
Also, 30% for me is a 600 to 800 calorie deficit per day, so that might be too much for you. I don't really know.
question for PMDL...
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