Kem
Mon, May 9th, 2005, 07:25 AM
Hi guys and girls. I've been D&E'ing for the better part of the last 2 years, having lost about 50 pounds. I'm at a point in time where I want to kick this whole business into a higher gear, so here's my current battleplan, for which I would gladly take pointers/comments/advice from you :d_smile: :
Training :bb:
My alloted training time is ~1 hour (around 8-9 AM) after wakeup and breakfast which consists of whey and a carbs/prot shake (more on this later).
Cardio - :jumping:
3 days a week, M-W-F. I'm currently running on a treadmill, either doing 3K or 5K endurance runs, trying to get better race times or doing a HIIT routine similar to John's (20-25 mins). I alternate it, depending on how well I slept during the night.
Weight training - :db:
3 days a week, T-Th-Sat, which consists of a full body circuit, 1 set each machine, 10 reps, slow pace, with weights just below failure.
After this, I do rowing on a stationary machine, which allegedly is a combination between cardio and resistance training, since it's training a lot of muscles in the upper body as well as lower body (unlike running).
I try to keep up with my personal bests for 500m, 1k, 2k, 5k, 30min.
The reason I chose rowing was the "pumped" up feeling I'm getting from it, as good as, or even better as the one from "normal" weight training.
Diet :eat:
My height is 5'9", 31 yrs, male, 213#, which using the Harris-Benedict formula puts my basal calories expenditure at ~2066 (amount of cals my body consumes at rest, also called RMR). With the activity selection (EXCEPT exercise) set to "Light", that makes 2840 cals, which is the amount of cals, I burn with day-to-day activities. My exercises usually are in the 300-400 cals range, so that gives me a maintenance figure around 3200 calories.
I try to eat between 2000 and 2100 calories each day at the 40/40/20 ratio, which means I eat a lot of turkey, chicken, vegetables, fruits, diary, wholewheat bread, etc. to get me to the 2k cals goal.
I'm eating every 2.5 to 3.5 hours and 5 to 6 times a day. The first meal is a whey and combined carbs/prot shake. Around 1 hour after that I hit the gym. Directly after that I eat a snack, which has actually become my "breakfast", so that I can make use of the elevated metabolism directly after the workout. After that I eat evenly spaced thruout the day, which will leave me with a small protein only snack, 2 hours before bed.
I'm having some supplements: a good multivitamine with a lot of antioxidants (vit C, E and K), whey and Omega-3 capsules.
Now, my question to you guys is:
1) Am I on the right track here? At all? Any weakness in this plan?
2) What do you feel about my weight/resistence training? Would it be possible to lower the amount of actual weight training and go with the rowing only? I must say that I feel that I'm packing more muscles with the rowing than the actualy weight training. I know though that I need to hit the dumbbells to actually get some "real" weight training and I'm coercing towards that.
Thanks for listening and eventual replies,
George.
Training :bb:
My alloted training time is ~1 hour (around 8-9 AM) after wakeup and breakfast which consists of whey and a carbs/prot shake (more on this later).
Cardio - :jumping:
3 days a week, M-W-F. I'm currently running on a treadmill, either doing 3K or 5K endurance runs, trying to get better race times or doing a HIIT routine similar to John's (20-25 mins). I alternate it, depending on how well I slept during the night.
Weight training - :db:
3 days a week, T-Th-Sat, which consists of a full body circuit, 1 set each machine, 10 reps, slow pace, with weights just below failure.
After this, I do rowing on a stationary machine, which allegedly is a combination between cardio and resistance training, since it's training a lot of muscles in the upper body as well as lower body (unlike running).
I try to keep up with my personal bests for 500m, 1k, 2k, 5k, 30min.
The reason I chose rowing was the "pumped" up feeling I'm getting from it, as good as, or even better as the one from "normal" weight training.
Diet :eat:
My height is 5'9", 31 yrs, male, 213#, which using the Harris-Benedict formula puts my basal calories expenditure at ~2066 (amount of cals my body consumes at rest, also called RMR). With the activity selection (EXCEPT exercise) set to "Light", that makes 2840 cals, which is the amount of cals, I burn with day-to-day activities. My exercises usually are in the 300-400 cals range, so that gives me a maintenance figure around 3200 calories.
I try to eat between 2000 and 2100 calories each day at the 40/40/20 ratio, which means I eat a lot of turkey, chicken, vegetables, fruits, diary, wholewheat bread, etc. to get me to the 2k cals goal.
I'm eating every 2.5 to 3.5 hours and 5 to 6 times a day. The first meal is a whey and combined carbs/prot shake. Around 1 hour after that I hit the gym. Directly after that I eat a snack, which has actually become my "breakfast", so that I can make use of the elevated metabolism directly after the workout. After that I eat evenly spaced thruout the day, which will leave me with a small protein only snack, 2 hours before bed.
I'm having some supplements: a good multivitamine with a lot of antioxidants (vit C, E and K), whey and Omega-3 capsules.
Now, my question to you guys is:
1) Am I on the right track here? At all? Any weakness in this plan?
2) What do you feel about my weight/resistence training? Would it be possible to lower the amount of actual weight training and go with the rowing only? I must say that I feel that I'm packing more muscles with the rowing than the actualy weight training. I know though that I need to hit the dumbbells to actually get some "real" weight training and I'm coercing towards that.
Thanks for listening and eventual replies,
George.