Monday Apr 11, 2022

743 - Maintaining Muscle While Dieting, Improving Your Pull-Ups, and More

In this podcast we’re going to focus heavily on what to do when going through a fat loss diet! How to train during a fat loss phase, maintaining muscle while in a deficit, why dieting is easier than maintenance for some, and more…

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Timestamps:

0:30 - In regards to your diet, what is the best way to go about losing some extra pounds, but not losing your muscle gained? Thanks!!

17:30 - I’m a longtime lifter and always did mostly power lifting type lifts with accessory work to balance out. I’m focusing on more physique training now as I’m getting older (44yrs old) and worry about injury. How do I lift when I’m not trying to get bigger and am just looking to lean down and show what I’ve already built. LBM 253lbs needing to lose about 40 to get to 280. Size and strength was never the hard part, just getting lean.

25:00 - Advice for losing fat for summer.

28:00 - I seem to be regressing not progressing with pull ups. It’s driving me mad. Last summer I could do near 4 x 12 pull ups. Today I struggle to do 2 x 10 full sets of pull ups, the other 2 sets I do are very stop start and eventually I do 4x10 but they are done in clusters. I have been eating well and been trying to gain. Jan 2021 I started at 70kg, I ended the year at 81kg. Since start 2022, I have tried to lose some of the extra fat I have gained and I have cut from 81kg to 77kg today. I am worried I’m losing strength. Any advice?

34:20 - On the back of your advice I've gone back to eating in a deficit (slight) to try to lean out some more ... I find eating in a deficit far easier than eating at maintenance; I've always found 'maintenance' really hard ... Is this something you've experienced with past clients and if so, what advice did you give them? I'm just intrigued by my adherence being better in a deficit than at maintenance

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Extra Content For You:

How We Coach: Client Case Study Article

Top 4 Podcast Episodes:

- Nutritional Periodization

- Nutrition FAQ

- Training FAQ

- My Story

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