Am I runnign to much for my own good

T

TekToN

0
Howdy. I've been working out for a little while now seriously, (a month or so) and after each workout I typically run 2 miles... and I normally run 2 miles every single day. Am I running to much (or too much cardio) that it is going to stunt my muscle growth in the weight room?

My Goals: to build muscle while staying lean (and even get more lean if possible)

Current Specs: 5'11.5 , 152-155 lbs, 10%~ BF

My Intake on an Average day : About 2400-2700 GOOD calories a day, lots of protein, lots of veggies, and lean meat like turkey/ham/tuna. Fat comes from PB&J mostly and my 'Muscle Juice' supplement. Also, I'm on Creatine powder that I take daily.

My work out: Listed in the 'Journal' Section of the site - (short version: 3x10 chest/arms one day, legs/back the next)

Please let me know if I am putting in to much cardio that could disallow muscle growth. If you need any other information from me, let me know.


Also if so, please recommend how much and how often I should run,


as always,


thanks!
 
one thing you can do, and this is what i did so that I could do an ironman, and stay muscular.

when you are headed into a run start with a get. It is primarily carbs. And when you are running consume gels, honey, and power blocks.

It will make you run nicer, and you will have immediate fuel to burn.

most peeps just go out and run and then refuel when they come in. BAD idea if you are trying to maintain weight.

This will get controversial, and the scientists will come in. BUT- my experience was just that.

And sometimes I would time my runs to be right after meals. And still I would eat a powerbar gel at the outset, and every 30 minutes.

and of course good hydration.

Another thing to say is this- as much as i hate to.... maybe a lower intensity level of cardio would be better, like a stairmaster, or elyptical--- OH GOAWD I HOPE I DONT GET STRUCK BY LIGHTNING FOR THAT.

FF
 
p.s. LOWER REPS = MORE WEIGHT! Lift heavy and eat big.

to really gain mass, you may have to kiss 10% goodbye for a month or two, and hit 13-15, then trim back again. That is to stay healthy. you can take stuff, like sterioids and such and stay super lean, otherwise you got give in somewhere.
sorry,,, but in my opinion it's the truth.
 
flyinfree said:
p.s. LOWER REPS = MORE WEIGHT! Lift heavy and eat big.

to really gain mass, you may have to kiss 10% goodbye for a month or two, and hit 13-15, then trim back again. That is to stay healthy. you can take stuff, like sterioids and such and stay super lean, otherwise you got give in somewhere.
sorry,,, but in my opinion it's the truth.
Click to expand...

One month I'm switching to the 5x5! I'll eat big now though :sport: ... all good calories, 3k a day
 
TekToN said:
how much running should I do then?
Click to expand...

my opinion is keep running, but add the fuel you need to do the runs by eating gels and honey while you run. SO- that when you run- you add the carbs abd fuel for it seperate from your diet.

you will be adding alot of cals. but figure a 60 minute run, at even a 9 min pace, is around 1000 cals. so- eat an extra 500 while you run, and another 500 in a double scoop protein shake after your run. make sence.

Running is a high calorie burn rate man. and you run 7-8 minute miles. Just figure 1000 cals per hour and up your calorie intake. primarily with 50% carbs, and then protein shake.

running is spiritual man- compensate for it.
 
You only need to run 20 minutes 2 times a week to get 99% of the cardiovascular benefits you would get by running a whole lot more. If you are trying to build some lean body mass I would recommend no more than 3 running sessions a week, 2 times at 20 minutes (~5K) and once at 40 minutes (~10K). Anything more than that and you are burning way too much energy running and in the long run (no pun intended) may end up with overuse injuries. If burning fat is your main reason for running, 2 20 minute HIIT sessions a week may be as effective as a lot of long slow running.
 
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