What recommendations exist to lose weight without losing muscle? How much strength training is usually adequate to maintain muscle mass during a healthy weight loss diet?
I've been losing weight this year to improve at my sport (rock climbing). I've lost 25lbs. I'm 6'4", and currently 183. I've been losing weight at about 1-1.5lbs a week for several months now. During the first month, I found that my benchpress and overhead press began droped. I had been lifting once a week to maintain, so I bumped it up to 2 lifting sessions a week. I've successfully stabilized my strength as I've continued to lose fat. But I feel like I'm being inefficient about it - I'm basically lifting as much as I did when I was doing a strength training / muscle gaining cycle over the winter. This lifting is in addition to my climbing specific training, so I'm having to workout 5-6 days a week. It's working fine, I'm thinner, equally strong, and climbing harder. But I'm wondering if I can be smarter about my training or diet.
Edit to address questions: I eat about 2000 cal a day, at a rough ratio on 20-30% protien, 20% fat, 50-60% carbs.
I lift on Mondays and Fridays, doing 3 sets of 8 of bench presses, pullups, military presses, cable rows, lateral raises, and deadlifts.
I do about 4 hours of climbing training on Tuesdays and Thursdays.
I jog 2-3 miles, 4 times a week. Mostly to help hit my caloric goals on the nose.
I climb outdoors on the weekend, or indoors if the weathers bad.
I'm running myself ragged doing all this, though. I'm not developing injuries or anything, but I'm getting burned out, and was wondering if I could eliminate a lifting day, for my sanity, without risking losing strength again.