optimum number of sets/reps/movements when dieting?
I'm on a long diet (7.5 months) trying to cut 65lbs and 25% bodyfat. So far pretty successful at 2lbs/week.
I tried split training but I feel I have more endurance and effort when doing only one body part per day except bis/tris which I do on one day. I will eventually do a split once i hit my short term goal.
Question is how many sets per body part is minimal/optimal when at a 1K calorie per day deficit? How much muscle stimulation is needed or adequate to maintain as much muscle. Assume I'm eating properly as well and protein @1g/lb of lbm.
right now I'm doing the following but the next 10 days or so I will have very limited time daily gym time and want to make that time count.
chest: 12-14 sets (8-9 sets comprise of press) 4 movements
back: same as back
tris: 12 sets, 3 exercises bis: 9 sets , 3 exercises
shoulders: 12 sets (8 sets pressing), 3 exercises (1 week rear delts, 1 week lateral)
legs: 20-24 sets (quads, hams and calves)
it takes me roughly 45 mins to lift each day except legs (75 mins also no cardio)
I figure I can get to the gym everyday but will only have 20-30 mins max to lift. What would be a good routine with such short time. I still want to do one body part per day.