O/weight pre season

[Rocket]

Here's the scenario, I've just recovered from tearing a groin, and am now about 10-13 kg (110kgs) over what I want to be at. I've started pre-season, and I've got a hectic scedule, training about 3-5 hours a day. I'm looking to lose the 10-13kgs, but i know i can maintain weight if im training hard. I'm wondering:

I've got a high protein diet, with low carbs, roughly 70p-20c-10f

1.how weight loss will affect my strength and power gains in the gym?
2.how hard is it to lose muscle mass while gym training and losing fat? (i dont want to be any more than 100kgs for the beginning of the season)

I know what the whe pre-season's like, i've done it all before, but the only difference is that i've always been underweight at the beginning of pre-season, so, i've gotten a bit bigger each time, but i've never been this much overweight and i dont really know the ins and outs.

any imput, ideas, anything at all would be good to know.

 

[voodoochild863]

Most people say you want atleast 2 grams of protein for each kilo of bodyweight or 1 gram per pound. I would think you are meeting that if 70% of your diet is protein. While dieting you should be able to maintain your strength and even increase it. Your strength wont increase like it would on a high calorie diet but you shouldnt be getting weaker. If you are getting weaker you are losing too much muscle. Thats why enough protein is so important. It will help you keep your muscle. A lot of people also will tell you to do high reps with lower weight. I think that is also a great way to lose muscle. I would keep your weight heavy with low reps but do more cardio and lower your calories just make sure you are getting enough protein. The heavy weight and the protein will give your body reason to hold on to its muscle. Your body would rather lose muscle during a famin because it takes a lot of energy to maintain muscle oposed to fat. So I would say it is very easy to lose muscle while trying to lose fat. I think that is what most people who lose ''weight" end up doing. You have to kind of trick your body into holding onto the muscle instead. Another good way to trick your body is to eat every 2 to 3 hours. You also dont want to lose more than 2 pounds a week. If you are losing more than that you are losing muscle. Hope this answers your questions.