Strength gains, while trying lose fat.

[Texas Savage]

okay, so i just read through IA's top ten routines, and many other training program/routine stickies. ive pretty much decided, i need to revamp my training ideas, thoughts, and a lot of it pretty much.

Right now im in wrestling season, so ive been dropping fat for a while. i was at 205, fatty. now im 185, leaner, but still not where i want to be. we have after school practices everyday, with meets some days, tournaments weekends.

what im looking for is a routine or program, that is good for making quality strength gains, while losing weight,- less calories. im looking to up my main three, bench, squat, dead.

currently:
weigh-185
bench-275
squat- not sure. 300-315 range.
deadlift-340 give or take.

im just fearing losing strength during season, so ill be working out in mornings and whenever i can really. if you can direct me to a program or, a routine youve posted, but ive just missed, ill research it, just need the direction.

Texas Savage

[adelman337]

Any of the routines IA has listed should work fine.

[dbcb314]

anything IA has listed that is low volumeish is fine

[Texas Savage]

okay, then. ill go reread that top 10 routines, and pick what that fits my schedule well.

[letemlaf]

ahh good idea

[SoupDragon]

Just for the record, I managed to make modest strength gains while losing 2kg (4.4lbs) in 3 weeks. Now that I am off the diet, my strength has surged, I got a deadlift PR today :)

[Shane_]

You dieted for 3 weeks? lol

[SoupDragon]

You dieted for 3 weeks? lol

Yeah, I'll do it again twice before the end of the year to reach my goal of 10%. The rest of the time can be slow bulking (provided that doesn't put on too much extra fat)

I find that the effectiveness of dieting drops off after a month for me - I get cold hands and feet all the time and my losses diminish.

[iron addict]

You dieted for 3 weeks? lol

I am NOT saying soupdragon does this, but.....that is exactly what a LOT of lifters do, they cut for 3-4 weeks, they mass for 3-4 weeks, they try this routine for a few weeks, they try that routine for a few weeks, they try supplement Z for a few weeks, they do everything in a totally eclectic fashion, and......their results match their methods.

IA

[Shane_]

lol i was just wondering because if I dieted for 3 weeks only, to make it even worth it id have to be pretty aggressive and would lost probably just as much muscle as fat. Each to their own I guess

[SoupDragon]

I tried to allow for fluid changes in the gut, the actual period was actually closer to 4 weeks - I took my first weight after 4 days of solid dieting. So hopefully that 2kg was pure bodyfat. I want to lose 6kg of fat in total this year so that's not a bad start. :)

[Shane_]

Hey man if it works it works, I'd be pretty chuffed if I could lose 2kg of bodyfat in 3 weeks.
Have you put any weight back on? Because Id lose more than 2kg in a few days of jus glycogen and water weight.

[iron addict]

It is very easy to lose 2kg in 3 weeks. It is NOT simple to continue to repeat that for 16 weeks though.

IA

[Shane_]

of Fat? How would one go about that differently to a standard fat loss diet?

[iron addict]

of Fat? How would one go about that differently to a standard fat loss diet?

That is 1.4 lbs of fat a week, and is very easy to do for a short while if you are 200+ lbs, 1.25 a week is easy for most people under that. There is no magic, cut the carbs, cut the calories, and do more cardio.

IA

[Shane_]

Ah my maths fail me haha. Cheers

[jediclampet]

I am not poo pooing your results but I can loose 4.4 pounds in 24 hours. Really.

[iron addict]

Yes, but all you lose in 24 hours is 90% water.

IA

[jediclampet]

Yes, but all you lose in 24 hours is 90% water.

IA

True.

[MVP]

I like this forum already.

Most forums try to disagree that you can't build strength while cutting, which is simply not true. I built up tons of strength while losing weight in my beginner days before I realized gaining size was dictated by calories.

Good thread.