greasing the groove focuses mainly on the neurological side of gaining strength
Technique Development
It more about developing Technique than gaining strength.
I weigh 200lbs standing 6'1 (m) and I want to cut down to 170lbs.
Body Fat Percentage
Individual with higher percentages of body fat are usually able to lose weight and increase muscle mass and strength.
Individual who are fairly lean tend to lose some muscle mass and strength when they drop weight. That is one of the reason some sport have weight classes.
Calories IN vs Calories out.
Calories Below Maintenance
Calories count, regardless of the diet you select.
Usually you can start at cutting around 500 calories per day and see how it goes.
20% Decrease In Daily Calorie Intake
Research from Dr John Ivy and Dr Layne Norton determined it maximized fat loss while minimizing muscle loss.
Daniel's 500 calorie cut per day falls into the range for most.
However, you first need to determine how many calorie you are consuming daily. This is accomplished with a...
Three Day Recall
1) Count you calories for three days.
One of the three days need to be a weekend day; since most individual diet change on the weekend.
2) Then divide the total by three to obtain your daily average.
3) Then decrease your calorie intake 20%.
My idea is that I can eat at maintenance most days but perhaps over the weekend I can eat at a deficit.
Weekly Calorie Intake
Eating fewer calories will work, if that is your choice.
Dropping 30 lbs
That will take a while. Your weight loss will most likely stall at some point.
That because your Metabolic Rate will Reset to make your new lower Calorie Intake your new Maintenance Level.
Overcoming The Stall
Once the body adjust to your new lower calorie intake, you need to increase you calorie intake for a couple of weeks.
Doing so Resets your Metabolic Rate at a higher Maintenance Level.
Once that occurs, you then decrease your calorie intake for a few week or until you stall.
Research shows this method is effective at losing fat and maintaining muscle mass.