Is this possible? Is there a specific type of weight training that would accomplish this better than others. (i.e. low reps, high weight)

My measurements tell me I have about 165 lbs of lean mass. If I lose no lean mass that should put me at about 10% body fat when I hit 180 lbs. I would love to keep the lean mass I have right now, but I'm not sure what the best way to go about doing this from a weight training standpoint.

Sure it is. The key to doing those three things is more about nutrition (not too big of a deficit, nutrient timing, etc.) than just workouts (assuming you're following a reasonable workout plan).

So far, I've always increased my strength, even through cuts. It goes up more during maintenance or bulk periods.

I'm sure as I get more advance that won't continue, but that will be awhile in the future.

Sure it is. The key to doing those three things is more about nutrition (not too big of a deficit, nutrient timing, etc.) than just workouts (assuming you're following a reasonable workout plan).

So far, I've always increased my strength, even through cuts. It goes up more during maintenance or bulk periods.

I'm sure as I get more advance that won't continue, but that will be awhile in the future.



Can you go into more detail with what "nutrient timing" is and why that would affect gains even on a cut? Can you put a gauge on how much you've increased your strength in a cut?

Yes, it can be done, many do it. It depends on how effective your program is.

Can you go into more detail with what "nutrient timing" is and why that would affect gains even on a cut? Can you put a gauge on how much you've increased your strength in a cut?

Make sure if you are going to have carbs that they are either in the morning or around your workouts. That's the simplest way to put it. I assume you understand the importance of PWO nutrition?

On my last all-out cut, I did a program called ABBH (http://www.t-nation.com/readTopic.do?id=459341)and ABBH II (http://www.t-nation.com/readTopic.do;jsessionid=0FDDB59AA4F583CE75ECE55553 7AA46D.hydra?id=459211). The program is low enough volume so that I could recover, and high enough intensity to preserve lean mass. It also has built-in progression, and I completed the program with a lot more strength than when I started, even on quite low calories (some off days teetered around 1500). I also dropped about 25lbs of fat, and a little under 1lb of lean mass.

Can you go into more detail with what "nutrient timing" is and why that would affect gains even on a cut? Can you put a gauge on how much you've increased your strength in a cut?

Nutrient timing means having the vast majority of your carbs when you need them, around and during workout time. You'll also have a bit of protein in this window.

The rest of the day your carbs come primarily in stuff that's green and probably leafy. Else your eating mostly protein and fat.

As for my progress, I've rarely not been able to add weight to the bar week to week, or more reps, or more sets, even when cutting.

For instance, I did Waterbury's 10x3 For Fat Loss with a moderate caloric deficit last year. The first week I did 10 sets of 3 reps of deadlifts at 210. A bit under a month later I was able to pull 10x3@245.

My weight loss wasn't rapid, but in four weeks, I lost 3 lbs. As I said, it wasn't an all out agressive cut, but adding strength while dropping fat is going to be slower.

I had faster fat loss while doing Waterbury Summer Project. Every week I'd better my previous week, but it wasn't by as much as when I was doing a more moderate cut. WSP is a much more agressive plan, and I was at a bigger caloric deficit and was doing more cardio. I was also going down to right around 10% at the time, and going from 14-12% is easier than going from 12-9%.

Oh wow. Why are carbs so bad later in the day?

Oh wow. Why are carbs so bad later in the day?

If you are trying to control fat gain while also overeating to gain muscle, you want to control insulin in periods outside the workout window. Insulin can trigger the body to store fat, so as I understand it, keeping it under control except when you are trying to use it to shuttle a lot of protein and nutrients into the muscle cells is a good idea.

Also, a lot of the glucose that comes from your carbs goes back into the muscles to refill glycogen stores after you've worked out.

Another time your body handles moderate carbs a bit better is early morning. Overnight, your liver releases part of its glycogen stores, so some carbs can be used to "top it off" a bit. Since the fructose found in fruit seems ideal to replenish liver glycogen, that's a good morning carb. Fruit is also generally low GI, so avoids the insulin spiking a bit.

It's not necessirly "later in the day", it depends on when you work out. I work out mostly at night, so my starchy carbs are after 8pm most of the times. Other times I'll eat vegetables and maybe a couple of pieces of fruit in the first two meals of the morning.

Some people aren't as insulin sensitive and handle their carbs better. You might be perfectly fine with more carbs at any time. I've learned from experimenting that I do better timing my carbs like this. So, YMMV.

That makes sense. Thanks for the info. : )