Need some help! Best program for maintenence when cutting?

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    Need some help! Best program for maintenence when cutting?


    Guys I am really having some trouble designing a good program for maintenece while cutting. Here are the parameters I am working with...... any help would be appreciated.


    1 hour to workout, 4-5 days per week max

    Fat loss seems to stalll if cardio is not performed, so cardio is a must

    No need to gain mass at this point just maintin LBM while cutting

    Very prone to overtraining


    Do basically I am just looking for a good program that will allow for maintence of lbm in all muscle groups (as best as possible) without inducing overtraining, which incorporates cardio and fits into a time schedule of 4-5 times per week for 1 hour.

    Thanks for any help in advance.

    Mr.50

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    Reduce your overall kcals by 10% and drink 20-25g of BCAA while training.
    M.Ed. Ex Phys
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    Quote Originally Posted by Rodja View Post
    Reduce your overall kcals by 10% and drink 20-25g of BCAA while training.


    Much appreciated Rodja but what actual type of training split/method is really best for maintenence while on a cut? I have experimented with a lot of different types but I notice that with the decrease in calories and the increase in cardio I tend to overtrain easily.

    Mr.50
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    Don't change your training, just add in some cardio sessions. Post-WO or fasted is recommended, but remember this: cardio or diet alone will change your physique. You are probably overtraining because, to your body, you are hitting it with 2 stimuli at the same time and causing a large kcal deficit. For example, let's say you eat 3000 kcals/day and you reduce that by 10% (300 kcals) and add in cardio (~300-400 kcals), you are actually around a 20% kcal deficit.
    M.Ed. Ex Phys
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    Give this article a read, you may find it useful:

    Determining the Maximum Dietary Deficit for Fat Loss
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