Strength Training While Cutting

[creilly315]

So I've decided it's time to cut some weight. I'm 24yo, 5' 11" and I was at 205lb 3 months ago, now down to 185. I'm estimating my lean mass around 155lb. Weight loss basically came to a halt for the last 3 weeks so I'm starting to count my calories. I'm aiming for 1500 cals, 40% protein, 30% carbs, and 30% fat.

I want to really lose the BF. I want to get bigger and stronger(which I am), but I feel it's a bit of a waste under a blanket of fat. Weight loss is going well now that I'm counting calories.

I've been working with a trainer for the last month. My main question is, he suggest doing HIIT type workouts with weight training. I notice that when I do those workouts I have way less energy and stamina than before. I suspect it's my lower cals and carbs. I'm a former wrestler so I'm not afraid of a cardio intensive workout. Do you think it's necessary to continue those workouts, or should I just stick to weight training for my goals?

[sourmash1973]

So I've decided it's time to cut some weight. I'm 24yo, 5' 11" and I was at 205lb 3 months ago, now down to 185. I'm estimating my lean mass around 155lb. Weight loss basically came to a halt for the last 3 weeks so I'm starting to count my calories. I'm aiming for 1500 cals, 40% protein, 30% carbs, and 30% fat.

I want to really lose the BF. I want to get bigger and stronger(which I am), but I feel it's a bit of a waste under a blanket of fat. Weight loss is going well now that I'm counting calories.

I've been working with a trainer for the last month. My main question is, he suggest doing HIIT type workouts with weight training. I notice that when I do those workouts I have way less energy and stamina than before. I suspect it's my lower cals and carbs. I'm a former wrestler so I'm not afraid of a cardio intensive workout. Do you think it's necessary to continue those workouts, or should I just stick to weight training for my goals?

If you're going to do weight training AND HIIT, I would highly suggest you up your calories. The fatigue is because you're not giving your body enough fuel for what you're putting it through. You don't need HIIT, or any cardio for that matter, to lose the weight. You can do it with weight training alone if you want. Do what works for you and what you feel comfortable with. IMO I would up your calories anyway. Why starve yourself? I'm a bit shorter than you and about the same weight and I'm losing weight on 2100-2400 calories a day.

[MrM27]

If you're going to do weight training AND HIIT, I would highly suggest you up your calories. The fatigue is because you're not giving your body enough fuel for what you're putting it through. You don't need HIIT, or any cardio for that matter, to lose the weight. You can do it with weight training alone if you want. Do what works for you and what you feel comfortable with. IMO I would up your calories anyway. Why starve yourself? I'm a bit shorter than you and about the same weight and I'm losing weight on 2100-2400 calories a day.

Yes, all of that.

If you enjoy the way you are lifting now then that's an important factor to consider. I personally don't like fast paced lifting but to each his own. You should however at least make sure you are doing compound lifts. You always have the right to tell your trainer what you want.

As far as your calories go, regardless of what training style you decide to go with you should not be limiting yourself to 1500 calories a day. It's just not enough and you will always have that tired feeling. You don't have a tremendous amount of weight to lose so at this point you should not be aiming for 2 or more lbs lost per week.

[RevolutionFF]

1500 cals is not a lot.

With your ratios you're giving your body roughly:

110g carbs
50g fat
150g protein

At your current height/weight and activity level that is not a lot of calories or energy. Only a very low calorie diet I would suggest low volume, high intensity and minimal cardio. You want to recover between sessions.

Either way, I am not a massive fan of cutting cals so low that you cannot work out effectively. I would much rather bump the cals up some what and work harder in the gym - it's a win win from a mood and energy perspective.

[Markwhit]

Agree with everyone else. Increase your carbs and look at the timing of your carb intake. Aim to take majority of your carbs around breakfast and training times. Lower ur carb intake in the evening and before bed and this should help. By having carbs around your workout you will have more energy whilst working out. Carbs at breakfast can reduce hunger throughout the day. Make sure not to have too much fat postworkout as the high carbs will cause insulin to spike resulting in more fats being stored. Protein and carbs only PWO IMO. Good luck!

[sourmash1973]

Agree with everyone else. Increase your carbs and look at the timing of your carb intake. Aim to take majority of your carbs around breakfast and training times. Lower ur carb intake in the evening and before bed and this should help. By having carbs around your workout you will have more energy whilst working out. Carbs at breakfast can reduce hunger throughout the day. Make sure not to have too much fat postworkout as the high carbs will cause insulin to spike resulting in more fats being stored. Protein and carbs only PWO IMO. Good luck!

Bro-science here. Just up your calories all together for more energy.

[satanslilboy]

In regards to losing strength, you will not see any significant decrease in numbers if you are putting in the work. In fact I gained strength on my cut on most lifts.

[MrM27]

Agree with everyone else. Increase your carbs and look at the timing of your carb intake. Aim to take majority of your carbs around breakfast and training times. Lower ur carb intake in the evening and before bed and this should help. By having carbs around your workout you will have more energy whilst working out. Carbs at breakfast can reduce hunger throughout the day. Make sure not to have too much fat postworkout as the high carbs will cause insulin to spike resulting in more fats being stored. Protein and carbs only PWO IMO. Good luck!

The bro-science is strong with this one.

[creilly315]

Alright. You guys are all saying what I kind of knew, just didn't want to admit. Time to up the calories a little. I'll start with 1700 and see how I progress for a few weeks. Due to my job and the long/irregular hours I can only get in the gym 3x a week. So I think my TDEE isn't incredibly high. Also, all my lifts are still consistently going up, it's just the HIIT workouts that are suffering. Will update in a couple weeks!

[sourmash1973]

Alright. You guys are all saying what I kind of knew, just didn't want to admit. Time to up the calories a little. I'll start with 1700 and see how I progress for a few weeks. Due to my job and the long/irregular hours I can only get in the gym 3x a week. So I think my TDEE isn't incredibly high. Also, all my lifts are still consistently going up, it's just the HIIT workouts that are suffering. Will update in a couple weeks!

IMO, 1700 is still too low. Bring it up some more and you will still lose fat but you will also be happier with more food and energy. I have a job where I'm primarily at a desk all day and I still cut on 2100-2400. I also only weight train 3 times a week and only cardio 2 times a week. I then try to stay active on the weekends.