How do you change your workouts when you’re cutting?

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You want to get nerdy. Appy, he's got a nerdy lifting question.

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Winona just pulled four sixty three.
It was a grind. She goes dead

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lapoar. Yeah. No, she
used to be USPA, did she.

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Yeah, she's a JP in then, Winona. Yeah, I'm pretty sure

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I follow her. No, because
I follow her. Her squatting benched because

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she used to be with my boy
about squint bench or not great or not

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as strong. Yeah, that might
be a stiff bar, but she used

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to be dead lap bar. She
used to be USPA. Her dead lift

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is stronger than mine. But I'm
more well rounded. And if I can

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get my dead lift out of this
funk, I'll be You'll be out the

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funk. You got weeks. My
squats are going well, you got weeks

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to drop the funk here, squats
are going really well. Yeah, Dela

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bar, she pulled on dela bar
forever. But that was so well,

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where's her four sixty year she just
pulled it? Yeah, Yeah, she

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must have just switched though, because
she yes, she used to be USPO

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or sorry USPA, that's weird.
Yeah, what is the nerdy question?

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All right, we're digging in.
I'm currently contemplating switching my workout routine since

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I'm trying to cut and I'm really
I won't be able to increase my numbers

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while also trying to increase my activity
in cardio. So I'm considering putting in

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some bodybuilding splits while still doing some
powerlifting and Olympic movements. Is it me

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or will this increase my activities to
burn more calories than my powerlifting splits?

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Adding in reps of ten to fourteen
versus the old five rep max routine,

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Like I would assume that a heavier
lift with lower reps but with higher intensity

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and effort would exert more energy weight, I would assume that heavier lifts with

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lower reps but with higher intensity and
effort would exert more energy than a ten

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rep submax lift. But I would
guess it isn't and it isn't linear as

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that mad fitness confusing laugh face.
Wow, are you following, I'm following,

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Okay, yeah, But like so
number one number one, h I

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think diet culture, although you've obviously
found our discord and so you're deep into

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fitness beyond the pop culture. I
think pop culture still is rooted it's myths

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into our world about like burning calories
in the gym. When I think about

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cutting, or dieting or any even
building muscle, I don't think about the

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gym at all. Like, right
now, I'm doing cardio because Tim Kennedy

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with my ass, and I got
like embarrassed, and I want to get

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in shape and I am trying to
lose weight. But I was like,

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all right, I'm clearly so out
of shape. Like he's the best in

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the world, right, he's literally
special. Ops, he's the fucking man

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UFC great legend, Like he's obviously
beyond me. But I shouldn't get my

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ass whipped that bad. And so
I'm like, all right, I need

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to step that up. And then
I had some fun and then me and

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Bart talk shit on our cardio,
So I do more cardio and I happen

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to be cutting, so those aren't
necessarily tied. But when I think about

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losing weight, I literally separate it
from what I'm doing in the gym.

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So your questions were like backwards.
You were first saying you should do you

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want to do more higher repped sets
to burn more calories in the gym,

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but then later you said that a
heavy set of five burns more calories than

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a light set of ten. Yeah, which may or may not be true,

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but the truth to me at least
is that it's irrelevant, Right,

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it doesn't matter. It's probably so
small of a difference if any like that,

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it doesn't play like you don't have
to take into consideration. Yeah,

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what are you going to burn three
more calories doing a set of ten than

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you would? Honestly, Like,
if you're in a caloric deficit, you

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can count these quote unquote extra calories
you're burning through training as like an extra

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deficit. But like, I like
to have a caloric deficit and in my

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nutrition, so like what I'm eating
is going to be less than my maintenance,

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and then whatever I happen to burn
like in my training session is like

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just at it on top of the
deficit. Yea more like a bonus,

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but I'm not calculating it. Yeah, so I agree with that is what

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I would do with my even my
cardio. But let's say let's stick to

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training for one. So to build
a certain level of musculature and strength,

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you have to train a certain way
with a certain amount of volume, intensity

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frequency to give that stimulus that got
you to the four hundred pound deadlift or

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whatever, we want to maintain that
muscle. I assume while you're cutting there

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are some instances where people might want
to lose muscle, But you know,

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unless you're totally u turning and you
want to be like a marathon runner or

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do something crazy, then you might
want to shed some just general weight.

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But most of us just want to
burn fat, not muscle. We want

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to keep that muscle because we tend
to be a little bit healthier and stronger

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and look better that way. So
I would keep my training the exact same,

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right, And so anytime we're doing
any experiment or anything, we want

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to control variables. Variable number one, I'm controlling. I'm not training changing

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shit in my workouts. Um,
lifting is gonna be the same, split's

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gonna be the same, frequency,
intensity. I'm going to maintain to be

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the same as long as I can. Even cardio, I think about it

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more like Avy and other coaches might
have a slightly different opinion on this,

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But um, i'm i'm i'm.
I use calories in my cardio as a

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standard for my cardio conditioning workout,
not as a standard to add into my

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caloric intake. So I want to
treat myself. Yeah, maybe but even

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then you could be a vicious cycle
for a lot of folks. Yeah,

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right, you're like, oh,
I'm gonna do an extra five minute so

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I get an extra snickers. I
don't want to like get to like make

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it too complicated. I try to
ignore all that. Yeah, and so

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I'll do like a two hundred calorie
treadmill workout. But that's purely that I

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know I got a good conditioning session, not that I can replace two hundred

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calories or I'm burning more two hundred
calories. So I control that conditioning variable.

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Adding cardio regardles of goals is always
a good idea for your heart,

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your health, your brain, everything. So I would suggest people do that,

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whether it's walking or a real conditioning
session. And then otherwise, yeah,

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Abby's right. You literally just get
into a calorie deficit and you chug

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along forever. And so you want
to lose weight, Your lifts, your

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volume, depending on how much weight
you want to lose or how lean you

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get, may suffer a little bit. But that also a lot depends on

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genetics. Sometimes people's lifts get better, especially something like a deadlift if you're

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if you're a hefty human, getting
down to the bar is a little difficult

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sometimes, so if you lose weight, sometimes your deadlift goes up based on

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positioning squats and deadlifts. If you
have to lose a bunch of weight and

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you're already a pretty advanced lifter,
may suffer a bit, but they also

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maybe not. I've seen a lot
of cases people drop anywhere from ten to

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thirty pounds and have almost no change
in their lifts, probably because they're doing

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it in a way like they're dropping
the weight in a way that's not super

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drastic, like they're not taking drastic
measures, not doing like I don't know,

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six hours of cardio in a week, no carbs or anything right,

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and no carb like something that's just
like super just cutting our like balls to

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the walls. Because I ad to
post tissue literally doesn't move right. It

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has no function in moving weight or
leverages. It's stored energy. So you

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think about it as just having a
backpack on your back now having a little

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more cushion for the push and is
kind of a thing for bench and squad

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so it may help your leverages a
little bit. So it can take an

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account. But like Avi said,
if you don't do anything too extreme,

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because if you drop calories too fast, you will get quote unquote weaker for

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that time. But that's just because
you literally don't have fuel in the car.

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You're trying to race a car now
on your reserves. It's not going

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to be very fast car. That
doesn't mean that your engine has an issue

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in the car. It means that
the poor engine has no gas. So

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yeah, I think that's it.
Go diet, go get shredded. I

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think that the powerlifters who didn't or
don't want to do cardio or to blame

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for this whole burn burn extra calories
by doing super long sets and or lots

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of sets. All that just huge
volume stuff like come on, that's actually

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gonna affect your strength worth worse.
There's the systemic fatigue. And a hard

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set of ten or fifteen is much
longer and greater than a heavy single.

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So if you're already in a calorie
deficit, you're get a little bit less

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gas in that fuel engine. And
then now you're running a two mile race

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when you're used to running a one
mile race, you're actually going to fuel

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and perform worse. So you're better
off in almost every single instance keeping your

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training the exact same. There is
like a little bit of a wives tale

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to that that's true. I think
like when you're on an insane amount of

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steroids, or even a decent amount
of steroids, your ligaments intendings and depending

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on the compounds you're taking, can
like dehydrate you a little bit, so

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your ligaments intend then do get a
little frail. So I think some old

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school bodybuilders also fed into this,
like myth where if you're dieting, so

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you're lower on carbs, which is
what holds water in your muscles, so

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you're already dehydrated from that. Now
you're running all these compounds that are drying

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you out. So yeah, maybe
injury risk does go up for that exact

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case when you start doing heavy triples
on a bench, But I'd imagine that's

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far and few between of people that
are asking this question, right, And

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and really the bottom bottom line is
do not count burned calories? Yeah,

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in your daily in day equation?
Yeah, just keep the variables the same.

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So if you keep your steps the
same with a goal, you keep

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your conditioning weekly the same, It
doesn't have to be daily weekly the same,

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and lifting weekly the same. Those
are enough variables you have to control.

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Basic science irvy. Yeah, you
just got to be consistent too,

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and don't lie to yourself. Don't
lie to yourself. U. That's hard

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though, that's hard. Don't write
yourself about anything important? Yeah yeah,

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no, yeah, only lie about
the dumb shit. But how cute?

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I am? Okay? Anyways?
Where people find you, dude on Instagram

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at ab dot lou Ladies and Gentlemen
three sp dot c O. Good Company

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