Ok, so heres the deal. I'm cutting right now, im 6'3'' and 195


Monday - 1 hour 70% cardio (collegiate tennis) + 15 mins HIIT + Lifting
Tuesday - 1 hour 70% cardio + 15 mins HIIT
Wednesday - 1 hour 70% cardio + 15 mins HIIT + Lift
Thursday - 1 hour 70% cardio + 15 mins HIIT
Friday - 15 mins HIIT
Saturday - 1 hour 70% cardio + 15 mins HIIT + Lift
Sunday - 15 mins HIIT (or break?)


The problem arises in lifting. Since I have class in the morning, I can't separate lifting and cardio by a whole 8 hours. I can separate them by about 4 hours (done with all cardio by 430, then lift starting at 8 or 9pm)

Ought I to be dropping something from the routine? And I'm trying to increase my caloric intake, I was running about 1500 and realize that I need closer to 2000 for my height / weight to increase weight fat loss (presumably). Eating 2000 calories / day compared to 1500 will increase the rate I lose fat, correct? Or will it merely slow the rate I lose muscle but keep fat loss the same? Im a little blurry here.

Thanks

Taylor

Ok, so heres the deal. I'm cutting right now, im 6'3'' and 195


Monday - 1 hour 70% cardio (collegiate tennis) + 15 mins HIIT + Lifting
Tuesday - 1 hour 70% cardio + 15 mins HIIT
Wednesday - 1 hour 70% cardio + 15 mins HIIT + Lift
Thursday - 1 hour 70% cardio + 15 mins HIIT
Friday - 15 mins HIIT
Saturday - 1 hour 70% cardio + 15 mins HIIT + Lift
Sunday - 15 mins HIIT (or break?)


The problem arises in lifting. Since I have class in the morning, I can't separate lifting and cardio by a whole 8 hours. I can separate them by about 4 hours (done with all cardio by 430, then lift starting at 8 or 9pm)

Ought I to be dropping something from the routine? And I'm trying to increase my caloric intake, I was running about 1500 and realize that I need closer to 2000 for my height / weight to increase weight fat loss (presumably). Eating 2000 calories / day compared to 1500 will increase the rate I lose fat, correct? Or will it merely slow the rate I lose muscle but keep fat loss the same? Im a little blurry here.

Thanks

Taylor


1. At your weight and activity level, I'd guess your caloric intake and calories burned numbers are way off. Are you really sure that you were eating 1500/day and are looking to go to 2000? I would have guessed your mainatinance numbers at double those figures. If they are accurate, you might well be burning muscle in addtion to fat. That ain't good.

2. A lot of folks, more educated than I am, are going to tell you to cut back on the non-lifting. Not me, but then I only added lifting to a sucessful program - that is, lifting is not where my thinking started on fat loss and fitness. I like , and need to combine cardio and lifting in to single, long, daily workouts. Works. YMMV.

3. Have a look at http://www.davedraper.com/forum/showflat.php/Cat/0/Number/82/an/0/page/1#82
for a good article on how to lose fat.

Yah, i can tell you im not eating much more than 2000 calories a day, generally less. Apparently I need to boost things up more than a bit.


I had been going by the concept of cutting 300 to 500 calories / day from your diet to lose weight, then i have my exercise on top of that.

I really, really want to keep both weights and cardio. and the hour of 60-70% each day will not be going, that stays. only thing is the HIIT but i feel thats where i make a large portion of my gains. Ive lossed 10 lbs already


argh i cant decide

ok i think i got an idea. i have the hour of 60-70%, but then ill come back and lift. I'm not too drained after the 60-70% so it wont inhibit my lifting, and then i can do cardio much later. like at 9.

that sound like a better mix guys?

Monday - 1 hour 70% cardio (collegiate tennis) + 15 mins HIIT + Lifting
Tuesday - 1 hour 70% cardio + 15 mins HIIT
Wednesday - 1 hour 70% cardio + 15 mins HIIT + Lift
Thursday - 1 hour 70% cardio + 15 mins HIIT
Friday - 15 mins HIIT
Saturday - 1 hour 70% cardio + 15 mins HIIT + Lift
Sunday - 15 mins HIIT (or break?)


you are WAY OVERTRAINING!
great way to burn yourself out this way, you may nothing think your lifting intensity is suffering, but you dont know that untill you try a more sensitble routine (or maybe get some heavier weights! perhaps you arent challenging yourself enough)

anyway, you are doing far far far far too much cardio, do only 45mins of cardio, and cardio max 4 times per week
if you have to do it at the same time as weights, do it AFTER and for 30mins MAX, also 60%HR MAX!!

also yes take a day off, its so important that you do!

if you think of HIIT as a weight lifting session (which it is basically) you are "weight training" 10 times per week, does that sound reasonable? not really :D

perhaps do something like
monday-weights
tuesday-45min @ 65-70%HR
wednesday-weights
thursday-45min @ 65-70%HR
friday-weights
saturday-45min @ 65-70%HR
sunday-rest

also for your height you should be eating around 2500calories, losing no more than 1-2lbs per week

Is training this much hurting my fat loss necessarily? i dont see how.

and when i lift im doing a 6X6 routine, the last set, specially on reclining curls, my biceps feel like they are ripping themselves to shreds.


what I'm most curious about is whether I will see better results if I drop cardio from everyday. I think I'm reluctant to drop any of it because I enjoy all of it. sigh.

for example, why do you say do cardio 4 days a week max? wouldnt doing it still everyday have beneficial results? i dont follow. thanks for the input, im trying to overcome my ignorance asap!



EDIT: The primary reason I go ahead and do the HIIT after the hour of 70%HR is because i dont feel tired by then. winded, not tired. And it seems im seeking that exhausted feeling.

http://www.davedraper.com/forum/showflat.php/Cat/0/Number/9035/an/0/page/0#9035

This is spreadsheet by Chris McLinch that has been around the web. It calculates your caloric needs, and goes with the other article if his I linked to above.

overtraining is basically the same as using a starvation diet
it hurts your CNS, kills your energy levels, and does a whole lot of other bad things related to overtraining (do some research on overtraining and you will know what i mean)
sometimes people plateau because they are training too hard, and not enough enough, your body will go into the imfamous "starvation mode" and start storing fat.... your body is smarter than that, if you are working hard every day, its going to catch on, start storing your energy (fat- the most dense energy) and start using amino's for energy
also if you train for too long at once, even if its low-intensity, your body is still smarter than this, after about an hour, it will stop burning fat and start burning your muscles again! making all that work counter-productive

just try training less, if you do the same thing, and never change, how will you figure out what works best for you, most times only genetic freaks with 4000+ calorie diets can train as much as you without overtraining :)