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?
02-26-2013, 12:20 AM #1
I want to maintain muscle while cutting, is lifting 2 days a week enough?
02-26-2013, 12:30 AM #2
Adjust volume and total work to accommodate the low frequency. Only two days means those two days need to really count and have more volume than you would generally spend in one day if you did, say,a four day split.
By the way, cardio doesn't equal fat loss, caloric deficit does.do if that's why you're focused more on running than lifting, re educate yourself on the subject and reassess.Powerlifter convert. Follow on instagram Sharpie_bendingbarbells
Most recent comp lifts: 405/305/475
02-26-2013, 01:40 AM #3
02-26-2013, 02:12 AM #4
02-26-2013, 06:23 AM #5
All things being equal, you should attempt to maintain the same volume and workload while cutting that you did before you went on a calorie deficit. This, plus getting adequate protein should allow you to retain the most muscle.
Think of it this way: when in a calorie deficit, your body is looking for ways to cut corners. If you give it the signal that you don't "need" that muscle mass (because you've reduced workload), then it's going to view the extra muscle as unnecessary and "downward adapt" to your new workload level.☠ By reading this post, you have agreed to my negative reputation terms of service.
02-26-2013, 06:27 AM #6
- Join Date: Jan 2006
- Location: Lakeland, Florida, United States
- Age: 31
- Stats: 6'0", 190 lbs
- Posts: 55,946
- BodyPoints: 310
- Rep Power: 171268
02-26-2013, 08:09 AM #7
- Join Date: Feb 2008
- Location: United States
- Age: 27
- Stats: 6'1", 207 lbs
- Posts: 466
- Rep Power: 335
02-26-2013, 10:08 PM #8
02-26-2013, 10:13 PM #9
By AniMaLizTik in forum Misc.Replies: 343Last Post: 06-15-2013, 11:34 PM
By nail clipper in forum Losing FatReplies: 26Last Post: 06-23-2011, 10:25 PM
By Walker88 in forum Losing FatReplies: 19Last Post: 06-17-2009, 07:31 PM
By fitnfirm in forum Company PromotionReplies: 200Last Post: 06-01-2009, 05:37 PM
By GilGrape in forum Workout ProgramsReplies: 3Last Post: 07-04-2008, 05:17 AM