Baker Barbell Podcast #17 - Training During a Cut, Cheat Meals, Fasted Cardio, and More!
Andy and Dan discuss how to organize your program during a cut. Whether you have a lot of weight to lose or just a little body fat to trim off, you will be operating in a caloric deficit, meaning your recovery resources won't be optimal for strength training. Consequently you have to throw out the idea of making linear strength gains (unless you are a rank novice) and instead focus on preserving as much muscle mass as possible.
Strength gains are still possible, but they are no longer the focus during a cut. Instead, the strategy is to train in slightly higher rep ranges (Andy prefers the 5-8 rep range), to avoid the tweaks and injuries that tend to happen on heavy singles, doubles, and triples, and incorporate cardio that will increase your calorie burn without burning too much glyocgen in the process.
The Rotating Linear Progression:
https://www.andybaker.com/what-is-a-rotating-linear-progression/
Andy Baker
Blog: www.AndyBaker.com
IG: @bakerbarbell
Owner of Kingwood Strength & Conditioning
Co-author of Practical Programming for Strength Training
Co-author of The Barbell Prescription: Strength Training for Life After 40
Dan Flanick
IG: @coachdanflanick