Early Intermediate Programming While Losing Weight

[RichardUnderwood]

Hello everyone. I’m an early intermediate looking for some advice on how to program during a weight loss period and would greatly appreciate any help! I’m 5’10’’ 28 yrs old and weigh 245lbs. Waist is 42”.
After completing my LP I started the standard 3 day a week TM to buy me time to sort out how I would perform the weight loss period. I have dreaded doing the cut because I know I will lose some strength but I do think have to cut back a little so that I can start making gains at a healthier bf %.

I’m on my third week of the TM and my current lifts are as follows:
Squat 440x5
Press 205x5
Deadlift 455x3
Bench 290x5


I know that the TM will grind me into powder if I eat at a caloric deficit in a short amount of time. Should I continue to do the TM but start pulling sets from volume day while increasing intensity until I’m doing something like Old Man Texas Method? Should I switch to HLM? I just don’t quite understand the details of fighting to keep weight on the bar in a predictable manner through the process. If I program intelligently, can I still make progress in strength? I’d like to also keep the 3 day a week schedule. Lastly, if anyone has any articles that talk about this specifically, please point me in the right direction.

[Robert Santana]

Much of this is hit or miss but with a 42" waistline you are likely to experience a change in leverage that will impact your squat, press, and bench press (depending on your touch point). Your deadlift may go up in the process though so that's a plus. Some variation of heavy light medium is the best way to approach it but the real key is to make sure that you are remaining in a caloric deficit each and every week so that you are not dragging this thing out longer than you need to. Does this make sense?

[RichardUnderwood]

Makes sense. What I’m getting from this is as long as I’m in a deficit for the week I’m good as to not drag it out too long and I can’t really predict how much strength I lose and at what rate. I do plan to only cut for 3 months like you recommend to. I’ll run HLM and program it from a stress standpoint than from purely a weight on the bar one and also make appropriate calorie and macro adjustments in harmony with the training day stress or off day. I suspect this would mainly pertain to the heavy stress day as to not totally bonk on it. Am I correct looking at it that way?

[Robert Santana]

Yes. I would also supplement carbohydrates during the workout especially when calories get low. This will prevent big drops in blood sugar during periods of caloric restriction.