Fear of Over Training...

[LEX-UA]

I've pegged my maintenace to be right at ~2100 while following solely a weight bearing routine (Layne Norton's to be specific). As of late, I've been adding a little cardio here and there resulting in an average maintenance of ~2300. My diet consists of roughly 1550 calories daily, unless I burn more than expected (monitored via armband), therefore creating a 750 calorie deficit. Now, I've been losing weight consistently, but feel that the caloric level at which I'm eating may not be enough to support the mass I currently hold. I also feel that my strength is suffering and this may be directly related to the amount of food I'm consuming. I know it's all about the deficit, and I'm reaching my goal deficit..but at what cost? Strength AND muscle loss?

I just wanted to gather some opinions on this. I believe that mass will be maintained at the same rate when a 750 cal deficit is implimented regardless to how it's reached. However, do you think that I could maintain strength better if I up my daily cals to ~1950, and increase my cardio to burn ~26-2700, thus keeping my 750 cal deficit?

If so, strength would be a major plus in the long run, not to mention health benefits from cardio.

I've added some photos from a recent cutting log I began below. I'm 5'6, 143lb..and definitely don't consider myself small for my height. Any advice/comments/opinions would be welcome and greatly appreciated.

http://forum.bodybuilding.com/showth...hp?t=122212751

[MCrow]

So long as you are getting enough protein and lifting heavy you should be able to maintain most of your lean mass. If you are losing weight and your not getting weaker in the weight room then you are probably maintaining LM.

[LEX-UA]

So long as you are getting enough protein and lifting heavy you should be able to maintain most of your lean mass. If you are losing weight and your not getting weaker in the weight room then you are probably maintaining LM.

Not my question. I stated that I believe my mass will be maintained. And, you don't just have to reach a certain amount of protein. Total cals plays a rather large role.
My question is regarding strength.

[MCrow]

Not my question. I stated that I believe my mass will be maintained. And, you don't just have to reach a certain amount of protein. Total cals plays a rather large role.
My question is regarding strength.

Well first, yes, you did ask the question "At what cost? Strength AND muscle loss?".

Second, it answers your strength question as well. If you lose lean mass your strength will go down. Yes, calorie intake makes a difference as well but I mentioned protein because that is the most common deficiency people have.

Your deficit looks OK and the only reason you might feel weak is if you have low energy levels due to lack of sleep or too much time between meals and your workout. I'm operating at close 1000 calorie deficit and have been increasing strength over the first 3 weeks.

This probably varies depending on your starting point, the more fit you are the less gains you are likely to make in strength while cutting. I don't think it makes much difference what your total calories are just the size of the deficit. Whether you are taking in 1500 and getting a 750 calorie deficit or taking in 2500 and getting a 750 calorie deficit probably makes no differnece. Most people maintain or lose a little mass (Strength) while on a cut, some might gain some strength. The bottom line is you'll just have to experiment and see what works for you but many people experience mass and strength decreases while on a cut while others don't.

[papapreach]

Not sure if this helps...I'm 6'3 220 lbs (as of today) and have been on a 1550 cal/day diet for the last 3 weeks. My workout routine is Max OT lifting 3x per week and HIIT on the elliptical on 3 of my 'off days'.

Thus far I've lost 6lbs and gained strength (up 10% week over week on leg press, bench & decline bench, 15% on curls, and 12% on calf raises). Arms are 1/2 inch larger across the biceps & forearms are also 1/2 inch larger than when I began...waist has shrunk by almost 2". Maybe l'm lucky or they're just 'noob gains'.

I typically spend 1 1/2 hours at the gym, 10min cardio warmup at 70% max hr, lift for about 50min to an hour, then 20-25 min cool down on the elliptical at 60% max heart rate...this breaks down to about 370 cal burned during the elliptical sessions and probably that many more during the lifting (I lift to complete failure).

My diet is pretty simple; 200-210g protein, 27-35g fat (4-6g saturated), 85-100g carbs. I tried a pure 'keto' diet (>40g carbs) and lost mucho energy.

Like the other posters have said, it might have something to do with the amount of rest you're getting (or not getting) and your macros...never hurts to tweak the macros if something isn't working for you.

Good luck!

[LEX-UA]

Not sure if this helps...I'm 6'3 220 lbs (as of today) and have been on a 1550 cal/day diet for the last 3 weeks. My workout routine is Max OT lifting 3x per week and HIIT on the elliptical on 3 of my 'off days'.

Thus far I've lost 6lbs and gained strength (up 10% week over week on leg press, bench & decline bench, 15% on curls, and 12% on calf raises). Arms are 1/2 inch larger across the biceps & forearms are also 1/2 inch larger than when I began...waist has shrunk by almost 2". Maybe l'm lucky or they're just 'noob gains'.

I typically spend 1 1/2 hours at the gym, 10min cardio warmup at 70% max hr, lift for about 50min to an hour, then 20-25 min cool down on the elliptical at 60% max heart rate...this breaks down to about 370 cal burned during the elliptical sessions and probably that many more during the lifting (I lift to complete failure).

My diet is pretty simple; 200-210g protein, 27-35g fat (4-6g saturated), 85-100g carbs. I tried a pure 'keto' diet (>40g carbs) and lost mucho energy.

Like the other posters have said, it might have something to do with the amount of rest you're getting (or not getting) and your macros...never hurts to tweak the macros if something isn't working for you.

Good luck!

I'm sorry but I just find this dieting view to be flawed. Not to mention you're 6'+ and consuming 1550 cal? That's far too little my friend....

[Archaic2021]

I would up the calories.

I when I went form 340 to 290 real fast I lost strenght and, well I couldn't handle that.

I upped my calorie intake and protein just a tad. Lifted heavy and upped my cardio. I am still loosing, just not as fast. But I am actually getting STRONGER now while cutting fat (yeah i know people say you cant do both at the same time and if you do it's rare, I am out to prove I am one of a kind.)

If you feel your losing strenght I would up the calorie's and protein just a tad. May not even have to up cardio none.

People slow down bulks to help prevent unwanted fat, slow down the cut to help preserve muscle.