Work out Advice while Loosing Weight

[asianbro]

Hi guys, Sorry if this question has been asked but cant seem to get a proper answer anywhere5

171 pounds
22% BF

I am about 22 % BF so i would like to loose fat and still maintain the muscle i have at least. and gain a bit muscle. My diet is done. I been checking the diet section and have a good idea of it.

The question is

If i am say on a 600 calories less than my TDEE, what sort of work out should i be hitting. so i am loosing weight and gaining muscle. I dont want to loose lean mass

8 - 12 rep range or strength rep range of 5 reps, or 15 rep range

My workout currently looks like this

Monday - Chest and biceps
Tuesday - Legs

Thurday - Shoulder
Friday - back and triceps

all around the 8 - 12 rep range.

[pebble]

Demling & DeSanti used what I have pasted below in quotations and got the results in the tables and figure I posted below.




And if you care about the numbers ...

A well-controlled progressive resistance training program was
developed which included 4 days a week of weight training with rest
days between each session. The weight training program was monitored
by an experienced trainer, using Cybex calibrated machines,
with the training focused on four different large muscle groups, one
group on each of the four sessions. The routines took 30–35 min to
complete, and the progress was documented by each participant and
checked by the trainer after each session. After a week of training, a
maximum effort was determined by the trainer for each participant.
Maximum effort was defined as the maximum weight which could be
lifted for 8–10 repetitions for a chest press, shoulder press, and leg
extension. A maximum effort was also obtained after 4, 8 and 12
weeks. Aerobic exercises, e.g. jogging, were optional but had to be
performed on days where weight training was not performed or after
the weight training session.

Effect of a Hypocaloric Diet, Increased Protein Intake and Resistance Training on Lean Mass Gains and Fat Mass Loss in Overweight Police Officers

Robert H. Demling Leslie DeSanti