I really need to lose weight, right now im about 220 and need to get down to about 180. I'm at 22% body fat so losing this amount of weight is possible. I want to run 4x a week, and have 2 days dedicated to lifting. My lifting days would be divided into upper body and lower body. I don't want to build muscle, just maintain it.
bent over rows
I just want to maintain muscle mass as i get down to 170-180. Is this enough?