Dumbbell Routine for Lean Mass Maintenance?
I am dieting(about 1000 calorie/day deficit). I want to add weight training primarily to minimize muscle loss. Is a simple dumbbell routine sufficient for this purpose?
Dumbbell Military Press Dumbbell Squat Stiff-Legged Dumbbell Deadlift Not sure about sets x repts. |
Re: Dumbbell Routine for Lean Mass Maintenance?
Nice ninja-bump. I'm sorry I can't really help you but I hope someone will add something worthwhile.
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Re: Dumbbell Routine for Lean Mass Maintenance?
You have probably not recieved many replies because:
1- Your calorie deficit (and I have no idea what youre subtracting that 1k from... which could be pretty bad) sounds almost nation-esque/anorexic. 2- You have supplied no info as to what your diet actually consists of... running a 1k deficit in a diet based on swiss rolls and bagels with cream cheese is incredibly different than the diet you could be following/should be following. Your diet is pretty important to lean mass whether it's with respect to development or maintenance. 3- Though you included deadlifts and squats (yay!) I do not think there are any three exercises that could be a proper and thorough split really. There are numerous threads on lifting splits while dieting/for weight loss... etc. Many of these threads contain links to or outlines of well constructed programs you could choose to follow. |
Re: Dumbbell Routine for Lean Mass Maintenance?
there is even a thred somewhere around here where i linked to an all dumbbell routine e-book...
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Re: Dumbbell Routine for Lean Mass Maintenance?
[ QUOTE ]
You have probably not recieved many replies because: 1- Your calorie deficit (and I have no idea what youre subtracting that 1k from... which could be pretty bad) sounds almost nation-esque/anorexic. [/ QUOTE ] BMR calculator. I don't see how 1k is "anorexic", that should be -2 lbs/wk. [ QUOTE ] 2- You have supplied no info as to what your diet actually consists of... running a 1k deficit in a diet based on swiss rolls and bagels with cream cheese is incredibly different than the diet you could be following/should be following. Your diet is pretty important to lean mass whether it's with respect to development or maintenance. [/ QUOTE ] I have the diet well taken care of, I think. I eat .8 g protein/lb body weight. Carbohydrates ~30% of total calories. All carbohydrates come from fruit, vegetables, beans and whole oats. [ QUOTE ] 3- Though you included deadlifts and squats (yay!) I do not think there are any three exercises that could be a proper and thorough split really. [/ QUOTE ] It doesn't have to be a perfect routine. I'm just looking to hit the large muscles to stimulate lean mass maintenance and testosterone production. |
Re: Dumbbell Routine for Lean Mass Maintenance?
Your only eating 1k calories a day? What do you weight? I have a hard time beleivng your getting only 1k calories if you are getting that much protein/carbs and so forth.
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Re: Dumbbell Routine for Lean Mass Maintenance?
[ QUOTE ]
Your only eating 1k calories a day? What do you weight? I have a hard time beleivng your getting only 1k calories if you are getting that much protein/carbs and so forth. [/ QUOTE ] Calorie deficit not intake. ie eating 1k cals less per day than he burns through exercise/existing. |
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