I’m 9 weeks into a 12 week cut as we speak. I’ve lost 32 pounds to date and lost little if any muscle and strength has gone up dramatically on all lifts (to this point). I plan to lose some strength as cardio increases, but I’m doing my best not to let this happen. I didn’t add hardly any cardio until the last 4 weeks of my cut.
I was doing may 2 HIIT sessions per week tops and I was able to lose close to 30 pounds doing this. The point of them was not to burn calories, it was just to get glycogen levels down which I timed with my carb cycling. My primary emphasis for fat loss was calorie restriction using low calorie high protein diet.
I tried to get dietary fats in where I could and for carbs I kept them moderate (40-50 grams) and timed them all pre workout using them only every other day. Besides those preworkout carbs I had max 30 grams (prob more like 20) from other sources (nuts and veggies). The diet nor the workouts were fun.
I did 3 a days and supplemented with the Anaconda protocol. I lifted anywhere from 2-3 45 minute sessions per day, lifting in a similar fashion to the I-Bodybuilder program (featured on this site): http://www.tmuscle.com/free_online_program/sports_body_training_muscle_anaconda/anaconda_protocol#i-bodybuilder-program/phase-4-8212-chest/monday
This is actually the template for my workouts: http://tnation.tmuscle.com/free_online_forum/sports_body_training_performance_bodybuilding_thibaudeau/what_i_am_doing_now_repost_for_another_thread?id=3433589&pageNo=0
Here’s my log if you’re interested in seeing any update pics (on pg 2 of the log). Keep in mind I still have 3 weeks left at this point. http://tnation.tmuscle.com/free_online_forum/blog_sports_body_training_performance_bodybuilding_log/bts_getting_diced_and_peeled_log?pageNo=0#3612875
Okay, that’s what I did. Now I understand not everyone is the same and you may not be able to handle having carbs that low, but if you can I’d recommend doing some form of carb cycling like this, but also keep carbs as low as you can handle. But essentially I found this option
[quote] Is it better to cut carbs and fat back and stick to weight training, which is more achievable for me when lacking the carb energy.[/quote] to be more efficient at first. But I went very low on cals and carbs, but I used quite a bit of supplements to keep me going (Anaconda protocol and HOT-ROX). I didn’t exactly answer your questions, but I hope this helps.
We probably need to know a little more about your history to give you any more suggestions.