Need advice

S

Squirty

0
Hey guys Im new here and lookin for some advice on my program. I currently run 10k 5 days a week, and weight train for about 2 hours a day 6 days a week. My average day is:

8am: Big bowl of Vector
46 grams of protein
9: 10k run(900 calories) + chinups, situps, situps
10-11: Eat like an apple, nature valley bar and some yogurt
12: Another 46 grams of protein
12-5: I try to eat non fat foods whenever I get hungry during this time.
6: Maybe another bowl of vector something high in calories
630: Take my creatine/N02 supp
7-9: Weight training: about 36-40 sets. 2 primary muscle groups(12 sets each)+6 sets abs/forearms+more chinups and pushups. Take the creatine supp 15 minutes after.
10: Eat another nature valley bar and 46 grams of protien

I'm also taking GNC Mega multivitamins, fish oil, echenachia, and T3 Testoterone booster. My creatine is Dymatize Xpand and the protein is Optimum Whey. The problem I'm having is that my body fat % went up from high 11 to low 13. To me this is unacceptable. I'm looking to get down to around 8, but I not willing to starve myself or go on a diet to do so, because I'm doing some pretty heavy training. I'm 18 years old and 175lbs and I've been working out for 3+ years, but I've never really been worried about nutrition(in terms of counting calories), but I'm confused as to how I can adapt my routine to cut down on fat but maintain my muscle. Any help would be appreciated.
 
Last edited:
I'd suggest you cut your running down to 2 days a week (at the rate you are running you will have bad knees and shin splints soon if you don't already), and cut your weight workouts down to 1 hour 4 times a week. You are basically overtraining and your body may be trying to store as much reserve fat as possible to be ready to get you through your long duration workouts.
 
If you overtrain with cardio you can do dmg to your shin splints? I do 25-30 mins of jog/walk 4 days in a row so far i just basically wanna do this every day. Problem with that or am i fine?
 
your sounding like a mad man. have some fun and chill out for a bit.

If vanity is the reason you train then weight training would be mch better for you.

10k is very exessive unless your a pro runner, you'd be better off with sprints.

for example, look at marathion runners, they are always skinny and lanky, but look at 100m sprinters, they are muscular. This is because of the way the body burns fat and muscle when running for long periods of time.

read the bodybuilding FAQ B4 replying.
 
Unfortunately I can't cut out the 10K run, or do it only 2 days a week. Today half way through my workout I did 10 30 second intervals, getting my HR from about 140 to 160 at each one. Would it be better to do the intervals after the 10K, or before during or after my workout?
 
D15BT said:
If you overtrain with cardio you can do dmg to your shin splints? I do 25-30 mins of jog/walk 4 days in a row so far i just basically wanna do this every day. Problem with that or am i fine?
Click to expand...

Although I'm not an expert, I would say there isn't a problem. I've been doing this 10K run everyday for almost a month now and I haven't had any problems. But again it comes down to you. All I could say is stretch before and after you do it.
 
Right now Im running the 10K in about 45 minutes.

And I don't have to do it, but in the long run itll make my life a bit easier.
 
I'm in the Army reserve and trying to get on a tour to Afganistan. The workup training is 6 months and every morning I'd be running at least 10K or doing long forced marches with 80lb rucksacks or circut training. Im also planning on going into the full time army, and they do these runs bi-daily. So in the long run being able to complete a 10K run easily will make my life easier.
 
Ya it's 6.2miles. It was tough when I started. After I ran it Id be on the toilet blowing my ass out. But now it's alot easier. In a couple weeks I'll probably be able to do it twice a day. You just gotta work your way up to it.
 
You must log in or register to reply here.
Back
Top