Advice on Fat Loss while Maintaining Strength

[Justin Keane]

Just a tiny bit of background: doing some strength work now, linear progression based loosely around SS. 4 training days/wk, short heavy metcons on 3 of those days.

I'd like to drop about 10 lbs if possible while maintaining or increasing strength levels. (Recognizing this may be something of a golden goose) Less for vanity's than practicality's sake...I'd like to hit a powerlifting meet at some point in the near future and I feel like I'd do better at a lower weight class rather than adding weight.

So, checking out various spots it seems like a good macronutrient approach would incorporate a g/lb protein protocol, low carb, moderate fat. Should I be looking at a caloric deficit on recovery days or will that derail strength maintenance?

I'll hang up and listen.

[Steven Low]

As long as you lift heavy you can go slight caloric deficit on all days.

High pro, high fat, low carb is the way to go.

[Derek Weaver]

A couple of key points: Volume is not the way to go. Intensity is. Keep things heavy and don't get too wrapped up in metabolic packages.

NEPA is key when trying to drop weight/fat but not laying waste to the muscle you've earned.

I'm in a moderately different camp in that I'd advise high protein, moderate fat, moderate carbs. Not quite Zone, but something that may resemble 1/3, 1/3, 1/3 of each macro give or take a few grams or %'s along the way.

[Dave Van Skike]

Originally Posted by Derek Weaver

A couple of key points: Volume is not the way to go. Intensity is. Keep things heavy and don't get too wrapped up in metabolic packages.

NEPA is key when trying to drop weight/fat but not laying waste to the muscle you've earned.

I'm in a moderately different camp in that I'd advise high protein, moderate fat, moderate carbs. Not quite Zone, but something that may resemble 1/3, 1/3, 1/3 of each macro give or take a few grams or %'s along the way.

this works. did it recently to drop a weight class. low volume. SS volumes may be a bit high but whatever, stay frosty, even if that means you get in for 3 sets of squats and no accessory work. yes carbs, ditch the metcons, take long walks or light running if you have to. expect to take a step back for a couple weeks or more and you'll get there, Justin.

[Miranda Sierra]

Originally Posted by Dave Van Skike

this works. did it recently to drop a weight class. low volume. SS volumes may be a bit high but whatever, stay frosty, even if that means you get in for 3 sets of squats and no accessory work. yes carbs, ditch the metcons, take long walks or light running if you have to. expect to take a step back for a couple weeks or more and you'll get there, Justin.

Really? That's great news, anymore tips you can share

[Dave Van Skike]

sure.

fitday.com.... counting calories works.