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    Registered User BigBob0505's Avatar
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    Maintaining strength

    Just wondering if doing a 5x5 routine on Mondays and Fridays would be enough to maintain my strength. I am also eating at a deficit. Weight 306# and eating 2000 calories a day. I'm just gonna keep rolling with it and see how it goes. Just thought I would see if anyone has had any experience with a similar program. Thanks
    2020 1rm

    Bench 260#
    Squat 395#
    Dead 435#
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    Registered User PhDPepper1111's Avatar
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    No reason it wouldn't.... depending on current fitness level and how long you've been training. Also depending on intensity, number of reps etc. Might even continue gains! Calories should be a pretty significant deficit - might be the biggest obstacle to maintaining strength - you might even lose weight too quickly.
    Why NOT?

    5'6", 199
    Age: 50

    Results:
    2/27/21 PNW drug tested championships 468/308/501
    10/10/2020 FS meet: 407/303/474

    Gym PRs:
    479/315/494
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  3. #3
    Registered User BigBob0505's Avatar
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    Originally Posted by PhDPepper1111 View Post
    No reason it wouldn't.... depending on current fitness level and how long you've been training. Also depending on intensity, number of reps etc. Might even continue gains! Calories should be a pretty significant deficit - might be the biggest obstacle to maintaining strength - you might even lose weight too quickly.
    Started lifting February 2020. Wanted to see how strong I was. But now I need to ditch the fat. Figure the calories do seem a little low but see how it goes and adjust if needed. Just want to ditch the fat but keep the strength. But I know when I was at a deficit before it was harder to lift heavy. I've just been using the stronglifts 5x5 app on my phone. Use to do 3 days a week. But with traveling for work just to much to ask myself to get that Wednesday workout in. Thanks for the input.
    2020 1rm

    Bench 260#
    Squat 395#
    Dead 435#
    Reply With Quote

  4. #4
    Registered User PhDPepper1111's Avatar
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    PhDPepper1111 is offline
    Originally Posted by BigBob0505 View Post
    Started lifting February 2020. Wanted to see how strong I was. But now I need to ditch the fat. Figure the calories do seem a little low but see how it goes and adjust if needed. Just want to ditch the fat but keep the strength. But I know when I was at a deficit before it was harder to lift heavy. I've just been using the stronglifts 5x5 app on my phone. Use to do 3 days a week. But with traveling for work just to much to ask myself to get that Wednesday workout in. Thanks for the input.
    Sure thing.
    Given that you haven't been lifting that long, it shouldn't be too bad. I'd set your deficit fairly low (no more than 1lb a week); increase protein ratio etc and keep up the workouts. I see no reason you can't keep improving strength given your relatively recent return to lifting. I'm in a fairly similar boat and definitely still losing fat while adding muscle. Later it may become either/or, but right now you should be able to improve both given discipline, planning, and hard work.
    Why NOT?

    5'6", 199
    Age: 50

    Results:
    2/27/21 PNW drug tested championships 468/308/501
    10/10/2020 FS meet: 407/303/474

    Gym PRs:
    479/315/494
    Reply With Quote

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