Fat Loss Maximization

R

Ryan

New Member
I am trying to maximize fat loss, I have been performing HST and looking for a bit of change. Currently I perform 45min on two off days, 20min after workout sessions.

All other things constant what would happen if I switched from HST to WSB eating hypocaloric?

Is the TUT enough to maintain muscle and strength?

I have lost too much strength cycle-to-cycle on HST, and I hypothesize that it hurting my progress in the long run losing strength from year-to-year.
 
If WSB isn't the answer what can I do to maintain strength (and hopefully muscle mass) while strip fat?

I lose a good 10% of strength on major lifts every cycle while I am dieting, throughout the year I perform 3 hypocaloric HST cycles and 2-3 hypercaloric. I generally net a negative strength change for the year, albeit not my goal, it's hard when you're in the gym not to think pushing more weight equals successful session. If I increase my strength could I pull lean mass with it?
 
The problem isn't your training, its your diet. HST will produce the most pronounced effect on mucle growth. Doing anything else will only reduce that effect to one degree or another.

Why don't you give us your diet so we can see if there are any possible improvments.

Also, tell us what happens to your bodyweight when you diet and when you overeat.
 
Diet:

195lbs BW; BF 14%

50/30/20 C/P/F
2500-2700 kcals 3 days
3200 kcals 1 day
2500-2700 kcals 3 days

Cardio
20 min after HST, 45 min off days, for a total of 150min a week on stationary equipment @ 135-145 bpm

I lose between 1-3lbs a week, depends if I add more frequency 3200kcals days.


When I overeat, I overeat, still eat 6 meals a day, but don't count calories probably around 3300-3700 kcals, fat:lbm ratio is more than 1:1.

Hence spending more than 50% of the year dieting.
 
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