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  1. #1
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    Lift heavy during deficit- but how heavy?

    Hey guys,

    I'm almost at my weight loss goal now. So far since Jan 9- i'm down 30 lbs another 10 lbs to go. I've lifted heavy since day one and I was even able to get into 900lb total. My strength did not suffer.


    Now I'm on my last leg of weight loss and I tried 305 deadlift today and lol it came off the floor and knees caved in (happens in heavy squat too) and fail.

    I can usually do 325lb for 3 reps. SO is that reasonable? Lyle Mcdonald suggests that volume should be cut in more than half of workout during deiting because it could hurt. As for maintaining muscle -keep the intensity same and you would be able to maintain the LBM or at least minimize the loss to a very little amount.

    So is percent wise 70% of my TM (never tried PR) a reasonable amount to maintain strength and muscle gains you think?

    Volume is down and I've cut down work to 2 exercises per body part and boxing 5 days for cardio now.

  2. #2
    Elite DarksideSix's Avatar
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    it's hard to maintain strength while in a deficit. just keep plugging away.
    "Whatever life throws at you, put it on the bar and press it"

  3. #3
    Elite Megatron28's Avatar
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    1-5 reps/set range is probably a good place to be.
    PCT is for quitters... Joliver

  4. #4
    Elite saltylifter's Avatar
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    Going strong after a huge weight loss. Get to your goal and start adding solid muscle onto your frame.
    Keep up the hard work. Everyone has hit and miss days don't let it discourage u

  5. #5
    Elite bigdog's Avatar
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    man I lost a lot of strength during my weight loss but its coming back fast. I lost more weight than a lot of guys here actually weigh though!(260lbs lost) just keep working until you get to your goal weight and then eat clean and focus on adding muscle/strength. it will come back faster than you thing. its hard to maintain mass in a deficit.. work hard!

  6. #6
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    So lifting with 70% of TM range is fine then?

    One big thing I forgot to tell you guys is that because I've read this over and over again plus heard it all the time -that you lose strength in deficit.

    Every workout I went into -My thinking would be- ok today i'll end up missing something. LoL last night I got 4 hours of sleep and woke up thinking Ok today I'm definitely going to miss my 305 and boom lol.

    Usually by the time I'm next to the weight I have a clear head and I'm usually able to lift today even during my warm up all this nonsense was in my head.

  7. #7
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    Yea it's no fun losing strength while you diet. But your strength comes back after about a month from not being in a deficit. Just keep working and you'll get your strength up once your cut is over.

    The strength comes back though.

  8. #8
    Elite BiologicalChemist's Avatar
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    If Mike O'tren can get stronger during his zero carb diet then so can you. #teamnatty

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    ToolSteel (06-01-2016)

  10. #9
    Senior Member Bigmike's Avatar
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    Originally Posted by bigdog View Post
    man I lost a lot of strength during my weight loss but its coming back fast. I lost more weight than a lot of guys here actually weigh though!(260lbs lost) just keep working until you get to your goal weight and then eat clean and focus on adding muscle/strength. it will come back faster than you thing. its hard to maintain mass in a deficit.. work hard!
    Yea, I lost 100 and felt about as strong as a twelve year old girl for a bit, but once you leave the deficit strength comes back quickly.

  11. #10
    Elite ToolSteel's Avatar
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    Originally Posted by BiologicalChemist View Post
    If Mike O'tren can get stronger during his zero carb diet then so can you. #teamnatty
    Constant caloric deficit for 5 years my ass
    You can't inject wisdom

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    BiologicalChemist (06-01-2016),BRICKS (11-21-2020),ECKSRATED (06-01-2016)

  13. #11
    UG BENCH KING ECKSRATED's Avatar
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    Originally Posted by ToolSteel View Post
    Constant caloric deficit for 5 years my ass
    Caloric deficit. Tren surplus.
    Strengthfirst

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    BiologicalChemist (06-01-2016)

  15. #12
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    Ok thanks everyone. Last 16 days left of my cut. After that I'll be going on maintenance for a while. Been in deficit since Jan 9 and didn't even take one single cheat day.

    Learned so much. I'll post before/after.

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    PZT (11-21-2020)

  17. #13
    Senior Member PZT's Avatar
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    I always felt if I lost more than 10% I was losing weight too fast. And it would usually show muscle mass wise.

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