I want to maintain muscle while cutting, is lifting 2 days a week enough?

[kg062007]

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.


upper body=

dumbell press
bent over rows
bicep curls
shoulder press


lower body=
squats
deadlifts
crunches
reverse crunches


I just want to maintain muscle mass as i get down to 170-180. Is this enough?

[sharpieblet]

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.

[iHau]

to be honest i dont think thats enough exercises to cut while maintaining as much muscle as possible. i would recommend 3 days of lifting instead of 2.

[5TR0NGMAN]

I have a question if it's ok, when cutting do I perform the same reps and sets?

[VoxExMachina]

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.

[chazzy1864]

I'd suggest doing two full body workouts. Not an upper and a lower workout.

[Justamonsta]

I'd suggest doing two full body workouts. Not an upper and a lower workout.

^This, and separate the days the best you can. You are really going to have to go all out if you want to retain LBM on a cut with that much cardio and only lifting twice a week. Each workout you need to break down as many muscle fibers as possible across your entire body. I would also say it isn't a bad idea to bump up your protein and calories on lifting days.

[kg062007]

^This, and separate the days the best you can. You are really going to have to go all out if you want to retain LBM on a cut with that much cardio and only lifting twice a week. Each workout you need to break down as many muscle fibers as possible across your entire body. I would also say it isn't a bad idea to bump up your protein and calories on lifting days.

Really? I dont know If I have the stamina to do a full body workout, plus I heard full body workouts put a lot of stress on your body. I dont think I could go full out on bench and squat on the same day.

[HY314]

Really? I dont know If I have the stamina to do a full body workout, plus I heard full body workouts put a lot of stress on your body. I dont think I could go full out on bench and squat on the same day.

Why not? They're for completely different muscles groups.