Appreciate this is a broad and possibly silly question, but could i get some advice on how to train when on a calorie deficit? I'm not sure of realistic targets given energy levels.
Initially i was planning to use a calorie deficit as a means to throw in some HIIT sessions and take the opportunity to work on my cardiovascular fitness which i feel is very poor. Then i read this from Aadam - Don’t ‘exercise’ for fat loss. Exercise to retain and build muscle, let your diet – which should consist of a calorie deficit – handle the fat burning.
Should i be doing something like a 3x3 variant of compound movements, upping the weight for every successful session?
You've just got to get to the gym and do whatever you want and see how you cope. There's no set rule to how your body will cope with what you feed it with so you have to experiment and find out what works best for you.
Some people for example won't be able to lift a thing unless they've stocked up on carbs before a session. Others will find that the same food bloats them and they can't even get to the gym for stomach cramps.
Personally I find that a fruit + protein shake on my way to the gym in the morning gets me through a pretty heavy session. Other guys there I know have had nothing other than a coffee. My old training partner could go a full day at work and lift like an absolute beast on nothing but a pitta bread. Everybody's different in how their body deals with the calories you throw at it and what form those calories take.
You've elected to use your diet to control your weight so your training will have to survive on whatever energy it can find.
So I guess the answer is a question. What do you want to do? What form of training is most likely to get you to the gym and keep you going regularly? If you enjoy lifting heavy things then just do that and see what happens.
I wouldn't worry about upping weights every session if weights are the way you decide to go. Decide what to do then stay consistent for a while so that it doesn't become a variable when you start to notice things happening with your body and also your weight. Presumably you're making changes to your diet at the moment so you need your daily energy usage to remain fairly consistent so that you know if your food intake is where it needs to be.
If you reduce calories at the same time as you increase your training you won't know which one has caused the resulting change in your body. You seem to have a habit of changing your mind very often and not giving anything a real chance to work. It takes years to figure out how your body responds to whatever you demand of it and a couple of sessions where you struggle don't necessarily mean that your body can't cope on a calorie deficit.
Does that help? Basically get to the gym and do something you like and just see what happens.