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I like being strong but not fat

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Jock
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2009/07/21 15:23:39 (permalink)

I like being strong but not fat

I'm 27 years old and around 15st.
 
In August last year I suffered a fracture dislocation of my ankle whilst playing rugby league. At the time I was around 13st and very fit with a bodyfat percentage of around 13%
 
I took a break from the weights for around six months and lost a lot of mass, I have since started bulking and have added around 2st in weight.
 
I am stronger than I have ever been last week I squeezed out personal bests for squat and bench press. I'm eating around 300g of protein a day and have gained 2" on my legs and around 1" on my arms.
I am using creatine and am loving the increased mass and strength that I've picked up.
 
The problem is my bodyfat has increased - my waist ballooned from 33" to 40" - I am a rugby player so I'm used to being fit and athletic. I have kept up the cardio (bike and elliptical) but my ankle injury has prevented from doing any running.
 
I have a sedentary office job which means calories expended during the day are minimal.
 
I want to cut bodyfat but I don't want to lose strength - I have cut before and strength loss has always been a problem.
 
Assuming I want to do things naturally, how can I keep my strength gains and lose fat?

"Once you learn to quit, it becomes a habit"


Vince Lombardi
#1

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    RedHotF
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    Re:I like being strong but not fat 2009/07/21 21:56:35 (permalink)
    Well a good structured and well thought out diet plan for a start, have you given this some consideration.  What's a typical daily diet for you at the moment?
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    Jock
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    Re:I like being strong but not fat 2009/07/21 23:00:05 (permalink)
    Thanks for the reply:
     
    Here is my typical daily diet:
     
    0900hrs: 2 scoops whey, 50g of Peanut Natural Peanut Butter, 70g of Rolled Oats
    1200hrs: 60g Pasta, 1 tin of tuna
    1300hrs: Jacket Potato 200g lean minced beef
    1800hrs: Post workout shake - 50g Whey/50g CNP Pro Fuel
    2000hrs: 220g rump steak, 4-5 jersey potatoes
    2200hrs: 6 whole eggs scrambled + 2 pieces of toast
     
    I haven't really kept a close eye on the macros as I've been gaining but it seems a good deal of that is fat - strength loss is a real issue for me so any advice is appreciated.
     
    Cheers

    "Once you learn to quit, it becomes a habit"


    Vince Lombardi
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    RedHotF
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    Re:I like being strong but not fat 2009/07/21 23:34:53 (permalink)
    So are you looking to put a cutting diet together then? Diet looks ok really, but no fruit or veg??   Also myself personally, I wouldn't be eating the bread at 10pm. Some will disagree of course.

    Do you have any idea what your maintenance calories are and how many calories are in your daily diet at the mo?

    As for cardio - how much are you doing at the moment?
    #4
    cliff_vtr
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    Re:I like being strong but not fat 2009/07/21 23:35:25 (permalink)
    If you train more for strength (low reps, heavy weights) then you'll strength wont be effected by dieting. A lot of what strength is about is getting the most amount of motor units in the muscle to fire.

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    #5
    Big M!
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    Re:I like being strong but not fat 2009/07/21 23:41:42 (permalink)
    try a 5 x5 routine, i was on it for a while and saw substancial strength increase, and although you do gain muscle mass it isn't a large amount thus why im switching to hst routine.
    #6
    Jock
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    Re:I like being strong but not fat 2009/07/22 11:38:58 (permalink)
    My maintanence is around 3,000kcals give or take.
     
    Like I said I haven't counted cals for this diet (probably a mistake) but I would guess I'm a few hundred in excess of the above.
     
    For the last 2 months I have done a 2x a week fullbody routine using 5x5 methods, my 1RM for bench and squat has increased by 10kg+ and 20kg+ respectivley.
     
    I've recently switched to Joey De Franco's Westside for Skinny Bastards program which is working well for me.
     
    I have cut successfully before but loss of strength and size has always been a problem for me.
     
    Like I said any advice or constructive criticism is welcomed.
     
    Cheers

    "Once you learn to quit, it becomes a habit"


    Vince Lombardi
    #7
    theiopener
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    Re:I like being strong but not fat 2009/07/22 11:44:56 (permalink)
    From my own experience, being lean means a loss in strength and size overall. You lose fat you lose size.

    Make a choice and stick with what youre happy with, being pudgy but being strong or being lean and slightly weaker.
    #8
    luked_
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    Re:I like being strong but not fat 2009/07/24 14:30:16 (permalink)
    ^^^^^^^ ditto to what TIO said. I've recently cut from 95kg to 85kg and strength has plumetted.

    One the flipside people have said I actually look bigger and much better, I asume due to more prominent muscle definition.... Up untill now I've always focused on size & strength, but I'd now say, for me taking a drop in overall size and strength has been well worth it.

    Just a thought for you mate!

    Keep Positive
    #9
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