Originally Posted by
DeanT
First of all...relax...deep breaths.
Second, it is possible to maintain and even get a bit stronger while on a slow cut. I went from 25% to 15% BF in 5 months and all of my lifts went up (I was a new intermediate at the time just like you...but late 40s).
Third, lots of programs will work for what you are trying to do. If you like the bridge, you can just stay with block programming and run a long GPP block. This is lots and lots of reps in the RPE 6 range. You will increase your work capacity by keeping rest times between 2-3 minutes. This will shorten your workouts too. Let me know if you are interested in this and I can send you the data from the last GPP block that I did.
Fourth, you need to get down into the weeds on your food. If you want to get stronger while on a calorie deficit, you will need to be on top of your macros and nutrients daily. Food timing will become very important. Honestly, it feels a bit like another job for a while. Once you do it for a month or so, you will find a battle rhythm though and it gets much easier. I always make extra for dinner so I have my lunch meal already planned for the next day. I always drink my shakes between meals as snacks which makes life a bit easier. I have no secrets for breakfast...separating egg whites from yokes sucks...and I hate cooking eggs. Alas, I want to get stronger and I don't want the sugar in greek yogurt so I make the eggs. I will say that myfitnesspalplus makes tracking your food pretty simple.
Here are some simple food rules:
- 30g of protein per meal
- 3-5 hours between meals
- 30-35g of fiber per day (based on your size)
- watch out for the sugar...it is easy to blow this nutrient and it is a gains killer for me
- plan your food day out in advance (I like to fill out myfitnesspal in the morning...that way I know what I'm going to eat at it helps me manage temptations)
- water...lots of water.
- cycle your calories according to your heavy lift days...take 200 from one day and add them to the day you lift heavy. It really does help...maybe placebo though.
- establish go to foods that are largely 1 nutrient to fix a bad day (chicken (protein), cream cheese (fats) and apple (carbs) are my go to foods...cream cheese is ok alone but better on a cracker or some bread)
I hope this helps. Let me know if you have any questions about the specifics of what I did and I'd be glad to help.