FT for Fat Loss

[jordanmcd151]

I'm going to be starting a cut after having an injury for the last 4 weeks.
My previous split was push pull legs push pull legs rest.
I'm just wondering would I be able to create the deficit needed to drop weight like I did with my older split? using only 1-2 work sets,not 2-3. (im guessing id start tier 1 or tier 2)
Usual sets per exercises was 3 for a weak body part and 2 for a stronger one (aesthetics wise) also I was using intensity techniques like drop sets or rest pause on every set of my old workout.
Any advice would be great!

[Rab]

the good thing about starting on a low tier and 4 sessions per week along with sensible food is you might be surprised at what hits you into a calorie deficit....and if that does...its great and means you have so much to play with...

id always start a fat loss phase/comp prep on as much food, little cardio and low a volume as possible and adjust slowly from there if need be. leaves tools in the bag

[jordanmcd151]

Thanks for the reply.
Im on 2450 cals a day and thats what has got me dropping, still feeling full every meal and currently not using cardio. Hoping the muscle rounds will serve me as cardio for the time being.

[Collabera]

How does your condition and weight compare from before the injury and after?

Were you still training around the injury during that 4 weeks?

How was the diet during that 4 weeks?

[jordanmcd151]

Condition has gone out the window :'( up 9kg which is mostly fat. Currently 91kg which ive been before my last fat loss period.
Wasnt able to train at all the injury required an operation on my back.
Diet was high in protein for the recovery process but also high carbs too

[Scott Stevenson]

I'm going to be starting a cut after having an injury for the last 4 weeks.
My previous split was push pull legs push pull legs rest.
I'm just wondering would I be able to create the deficit needed to drop weight like I did with my older split? using only 1-2 work sets,not 2-3. (im guessing id start tier 1 or tier 2)
Usual sets per exercises was 3 for a weak body part and 2 for a stronger one (aesthetics wise) also I was using intensity techniques like drop sets or rest pause on every set of my old workout.
Any advice would be great!

Are you switching to FT entirely or coming up with some kind of hybrid here?...

-S

[jordanmcd151]

I will be switching to just FT. I fancied a change from my old programme the same workout was getting a bit boring.

[Collabera]

This is just me but I feel like if you focus on learning FT for a bit and just progressively get stronger you can simply recomp and not focus on either fat loss or muscle gain.

[teelily88]

FWIW, I started FT with a 16w prep, changing from DC training with cardio. I havent touched cardio, barely touched food, and just moving from tier 1 to tier 2 had resulted in a DRASTIC defect that I didn't expect nor plan for.

I think the key is intensity. I comprehended it because there was only 1 set in DC. Treat every set as you ONE set. Withhold a rep or 2 where needed. GET A DAMN WATCH TO TIME YOURSELF. Spend time actually sitting down and structuring your workouts. I MAY jump to tier 3, dont think I can TURBO tier 2 without running into issues, but I'm pleasantly surprised at the hole its creating for me and allowing me to push back cardio, keeping my legs from fading/feeling like jello for too long.

[Scott Stevenson]

FWIW, I started FT with a 16w prep, changing from DC training with cardio. I havent touched cardio, barely touched food, and just moving from tier 1 to tier 2 had resulted in a DRASTIC defect that I didn't expect nor plan for.

I think the key is intensity. I comprehended it because there was only 1 set in DC. Treat every set as you ONE set. Withhold a rep or 2 where needed. GET A DAMN WATCH TO TIME YOURSELF. Spend time actually sitting down and structuring your workouts. I MAY jump to tier 3, dont think I can TURBO tier 2 without running into issues, but I'm pleasantly surprised at the hole its creating for me and allowing me to push back cardio, keeping my legs from fading/feeling like jello for too long.

That's worth a lot to me, man! VERY cool feedback!!! (Thank you!)

-Scott