I'm 6"1 (187cm) at 194 pounds (88kg) targeting 187 pounds (85kg) and currently eating between 1800 kcal and 2200 kcal daily, with 50 % protein and fat & carbs more or less balanced. I've been doing this for 3 weeks and want to continue for another month. First muscle structures around the abdomen are slowing starting to show, so the way I'm doing things can't be completely wrong.
Now I however read that you should strongly cut your training when on a diet, e.g. train one muscle ground every 6 days in the 6-12 rep range or when doing pure strength excersises (1-3 reps) even take as much as a 10 day break.
Are these recommendation only valid for bodybuilders trying to increase muscle mass at max rate? I'm interested in maintaining 85kg (187kg) longterm as I do love roadbiking, but at the same time I want to increase my strength (less fat, more and stronger muscle).
Currenlty I'm running to the gym on a "schedule" similar to this one. I don't have problems performing max strength excersises in the gym, but I rarely manage more than 1-2 sets at full weight and mostly one manage on set in the 8-12 rep range before hitting the big weights. Even then, if I would fully feed managed 10 reps I only manage 8 when on diet.
- Benchpress: 1x15x110 lbs, 1x8x198 lbs, 1x2x246 lbs
- Low squats (only started 4 month ago): 1x10x88 lbs, 1x10x132 lbs, 1x10x176 lbs, 2x3x231 lbs
- Standing military press: 2x5x88 lbs, 1x4x110 lbs
- Dips: 2x10x26 lbs
- Isolated triceps: 1x10 to finish off my arms
- Pullups: 1x10x0 lbs, 1x10x44 lbs, 2x6x88 lbs or 1x3x130 lbs pull down with one arm at machine
- Deadlift (pain for some small back muscle, currently resting): 1x10x110 lbs, 1x10x180lbs, 1x10x220lbs
- Rowing: 2 sets a 10 reps
- Dumbbell curls standing: 1x5x50lbs
- Shoulder rotators
- Reverted butterfly thing: 1x10
- Day 1: Push
- Day 2: Pull
- Day 3: Rest or roadbike (25- 45 mi)
- Day 4: Push
- Day 5: Pull
- Day 6: Rest or roadbike (25- 45 mi)
- Day 7: Push
- Day 8: see Day 2
(Note due to weather some weeks have no road bike and most only one session)
Even though I'm dieting I'm still progressing in squats and pullups (obviously weight drop helps...), plus I can eat a bit more because of the workout. Should I really reduce my workout? I couldn't eat any less without feeling hungry, and the missing workout would make me feel board, thus leading to eating.