Question on training routine

[Guyr62]

Members,

In an effort to maintain muscle in a fat cutting phase, I want to take a closer look at my training routine. I am taking off about 3 to 4 lbs of fat per week, but cant seem to stop the muscle loss. (.5 to 1 lb per week). I do 1 hour of cardio in the morning on an empty stomach at 65%. 1 minute spurts every 10 min at 95%. I also do this for an hour in the evening. Diet is on target..... 2000cal per day/ 250 grams protein/ 100 grams complex carbs/ 30 grams essential fats. Split in 6 to 7 meals. PWO shake with limited Malodextrin carbs. Post cardio shakes, Protien and fat only. ECA stack twice per day and lots of vitamins. I am 47 years old and the calorie deficit is torching the muscle. Just once on measure and weigh in day, I would like to see a 4 lb drop in fat without any muscle sacrifice!
Maybe the problem is in my weight training routine...
I do an hour or so of training around the noon hour M-F.
I perform 10 to 12 sets per muscle group, once a week. I feel best with a week to recoupe. The only exeption is calves and abs which I train twice per week.
I will usually do two to three movements per mucle group. usually a major movement or two followed by a secondary movement.
Ex. 5 sets of bench/ 3 sets incline/ 3 sets flyes
EX. 5 sets barbell curls/ 3 sets preacher curls/ 3sets concentration curls.
So...finally, there is a question in our future!
How do I maximize muscle growth with regards to the adding and taking off weigh during sets?
For a long time, I was just keeping the weight at one consistent weight thoughout my sets. I would start with 12 reps and by the 5th set I ould probably be at 6 to 7 reps. Once I would be able to do 10 reps on my 5th set, I would up the weight on my next workout. This doesn't seem optimal as I see lots of lifters constantly changing the weight. Now I am trying to pyramid the weight up with every set. I have also heard that on the last set, you should reduce the weight and go for reps.
Any thoughts on how to structure the weight increase or decrease within a group of sets? Also, would you change weight on your secondary movements as well?
Thanks in Advance!!
Mike

[swolnog]

try carb cycling or keto diets..may help

[Klimax]

You could do the first exercises with low reps the last one with higher reps. In an excersise mantain reps constant dropping weight.