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Leaning Out and Muscle Maintenance

I’m going to be leaning out some. For maintaining absolutely the most muscle and strength would you guys recommend just a lower calorie diet without carb restriction over something like the T-Dawg diet? The speed of fatloss is not all that important to me. I’m not trying to lose X amount of weight in Y amount of time.

I’ll most likely be doing TTT during this time. I’m considering using HOT-ROX for the last couple weeks. I estimate 8 weeks at the most. More likely, I’ll be doing it for 6 weeks before working on strength on a maintenance diet, most likely with SFM. And then returning to a serious bulking phase.

I’m doing something similar. I’m trying to lean down a bit, but I’m also trying to at least maintain strength and size, or even gain.

I have kept my training heavy (5x5) for the past few months to preserve size and strength while slowly lowering calories and carbs. I added HOT-ROX to the mix a few weeks ago (4 caps per day).

I’m not doing T-dawg or anything too low in carbs. I’m going by what works for me and how I feel. My carbs come from fruit, vegetables (mostly green veggies and sweet potatoes once or twice a week, Idaho potatoes once or twice a month), yogurt, low-carb whole-wheat tortillas (once or twice a week), Grow! bars and Surge.

I’m eating 5-6 meals a day and protein with every meal. The first week was the worst because my body knew I was eating less carbs and calories. I was cranky all week and constantly felt like I was starving. But after that first week, my body adjusted and now I’m seeing changes.

The funny thing is that I’ve been continuing to gain weight while trying to get leaner. Which is fine with me because it means I’m losing fat and gaining muscle.

My training will switch up next week from 5x5 three times a week (full-body workouts) to the following:

Day 1: 3x3 (focus on strength using squats, benches, good mornings and rows)

Day 2: Jump rope and sprints

Day 3: 4x12 (focus on hypertrophy using hack squats, stiff-legged deadlifts, decline benches, upright rows, curls and skullcrushers)

Day 4: Same as day 2 or other cardio/GPP

Day 5: 4x6 (focus on keeping strength and size using deadlifts, chins, overhead presses, close-grip benches and curls)

Days 1 & 5 will keep the same reps/sets, but I will strive to increase weight each week. On Day 3, I will start with 2x12 and add one set each week using the same weight.

On the fourth week, I will employ a back-off week utilizing 5-20% less weight and cut back on total sets.

I will begin a new four-week phase after that using a similar program as above, but with some set/rep and exercise changes.

Diet will be adjusted as needed during this time.

Thanks Nate. Great information as always. Diet-wise you seem to have the right idea, and I think I will do something similar. And I think TTT would be a good training program for me during this time. I think I’ll be happier without strict carb restriction and most likely to maintain or even gain a little muscle as you said.

I’m also starting a new job today where I’ll be working a couple times a week from 4-10, so being able to have a Grow! bar without having to worry about my carbs too much. Good luck with your plans.

Thanks man!

Sounds like a good plan for you as well. Keep us posted on your progress, and I’ll be sure to do the same.

[quote]Nate Dogg wrote:
Thanks man!

Sounds like a good plan for you as well. Keep us posted on your progress, and I’ll be sure to do the same.[/quote]

Will do!

Check this out by Dr. Berardi. It may help you.

http://www.t-nation.com/readTopic.do?id=628588

Good luck.

[quote]bikemike wrote:
Check this out by Dr. Berardi. It may help you.

http://www.t-nation.com/readTopic.do?id=628588

Good luck.[/quote]

Thanks. I read through it when it first came out. A great article. A good idea to read through again now.