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PlanStrong/BuiltStrong Builtstrong on a cut

Jaurvind

Level 3 Valued Member
Hi. Does anyone have any good pointers on how to modify volume and ari when going on a cut? I am going to cut my calories by 500kcal/day and cant find anything about cutting in my builtstrong book. I guess i can just take the volume down and see how it feels, but maybe someone has experience with builtstrong while dieting.... ?
 
Jaurvind said:
Hi. Does anyone have any good pointers on how to modify volume and ari when going on a cut? I am going to cut my calories by 500kcal/day and cant find anything about cutting in my builtstrong book. I guess i can just take the volume down and see how it feels, but maybe someone has experience with builtstrong while dieting.... ?
Click to expand...
Are you referring to Built Strong Minimalist book? There are three intensity levels in the worksheet. Did you try running the lowest intensity? I think you might want to first try yourself and see how it goes, your recovery capacity will vary quite a lot individually in my opinion and the lower intensity schedule could be doable at a caloric deficit.

If recovery was an issue for me, I would go with conservative 10 RM weight/progressions that allows me to fully recover and follow the program instead of changing the program.
 
Ege said:
Are you referring to Built Strong Minimalist book? There are three intensity levels in the worksheet. Did you try running the lowest intensity? I think you might want to first try yourself and see how it goes, your recovery capacity will vary quite a lot individually in my opinion and the lower intensity schedule could be doable at a caloric deficit.

If recovery was an issue for me, I would go with conservative 10 RM weight/progressions that allows me to fully recover and follow the program instead of changing the program.
Click to expand...
Thanks for your answer. I dont know what the built strong minimalist book is, i attended a seminar about Builtstrong...
The builtstrong program has a wavyness built in so i guess that helps when on a deficit.. At least when compared to a static program... Yes, i will have to try it and test my RM´s and make sure that i dont loose too much strength.
 
Have yet to attend a plan strong or built strong course but I have done plans based off one or both so here's what I would suggest..

Keep your ARI and volume on the conservative side and rest longer initially...

Have you considered running easy strength first to give you a feel how much strength you can upkeep while on a deficit??
 
Thanks, yes i will try a conservative path and i guess each months RM test will show which way im going..
I will look up easy strength, thanks.
 
Jaurvind said:
Hi. Does anyone have any good pointers on how to modify volume and ari when going on a cut? I am going to cut my calories by 500kcal/day and cant find anything about cutting in my builtstrong book. I guess i can just take the volume down and see how it feels, but maybe someone has experience with builtstrong while dieting.... ?
Click to expand...
I'm currently doing this.

See my post:

Other/Mixed - My BuiltStrong Minimalist Experience!

I just completed six weeks of BuiltStrong Minimalist, and I love it! This has been my most favorite StrongFirst program so far. I chose the Tough schedule as I am used to a higher training volume. In hindsight, I should have stuck with the Regular schedule as I was also performing two Murph...
www.strongfirst.com

I would use the Minimal or Regular schedule.

Buy the BuiltStrong Minimalist program (they offer 50% off frequently). It's worth every penny for the program because of the spreadsheet which allows a ton of options.

For nutrition, I ate more carbs (post-workout and dinner) on my BuiltStrong Minimalist training days and less carbs on other days.
 
Jaurvind said:
The builtstrong program has a wavyness built in so i guess that helps when on a deficit.. At least when compared to a static program... Yes, i will have to try it and test my RM´s and make sure that i dont loose too much strength.
Click to expand...
There's always this BuiltStrong option since it uses heavier weights and lower reps:

www.strongfirst.com

Simple Strength for Difficult Times: An 8-Week Progressive Plan | StrongFirst

Restricted gym access or limited equipment doesn't have to put brakes on staying strong. Here's a strength plan for anywhere.
www.strongfirst.com

That way, you definitely keep your strength while cutting. And the overall volume is lower than the BuiltStrong Minimalist program.
 
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