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.