Dumbbell Routine for Lean Mass Maintenance?

[Jeff W]

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.

[theblackkeys]

Nice ninja-bump. I'm sorry I can't really help you but I hope someone will add something worthwhile.

[Rearden]

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.

[thirddan]

there is even a thred somewhere around here where i linked to an all dumbbell routine e-book...

[Jeff W]

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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.

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BMR calculator. I don't see how 1k is "anorexic", that should be -2 lbs/wk.

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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.

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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.

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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.

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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.

[mattnxtc]

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.

[avfletch]

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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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Calorie deficit not intake. ie eating 1k cals less per day than he burns through exercise/existing.