Summer starts now!

I

imDEREK

0
First of all, I've found this forum very helpful and informative--props to everyone for making this very useful.

Well, my summer starts today and will end August 24. I have three months and I want to accomplish some goals. I want to get a six-pac, get definition on my pecs, and bulk up my arms. I am six one and weigh 167--but that is deceptive because I have fat on my stomach. I am 19 years old

I am fortunate that I have access to a lot of tools that should help me. I do NOT eat: candy, soda, fast-food, pizza, cheese, or red meat. I have whey protein and NO explode. I have access to a track, pool, and a gym with lots of free weights and machines.

For the last week I have been running 4-8 miles every day (7-7:30 pace). I have also been going to the gym doing abs (crunches, preacher curl, pulling on a weighted harness). I intend to keep running every day, do abs every day, and in the mornings do upper body 2 days in a row, and lower body on my rest day. Sound good?

Since I plan to invest significant time and effort into adhering to this regime, can someone comment or elaborate on it.

Thanks in advance.
 
That training schedule is VERY tough and i'd doubt you'd be able to stick to it for an exteneded period and even if you do, you're overtraining anyway. I'll bullet point a few things and someone else will probably elaborate further.

Don't do abs every day - Your abs are muscle and take time to heal like any other muscle.
Upper body two days in a row? Again, you need time to recover so don't do the same muscle groups on consecutive days.
You're running everyday, thus no rest day. When will you do lower body?
Is that running pace intense enough? If not, than increase the speed a bit. That's like a brisk walk pace you have there.
No red meat? Why?
 
... you can't really walk a mile in 730 no matter how brisk your walking. I dunno that sounds like a pretty good pace to me for running 4-8 miles. I did xc and although we ran faster than that, running a 7-730 for a workout sounds good to me.
 
Yeah, 7 to 7:30 for a mile is a pretty decent pace, especially after the first mile or two!!! And skip doing abs every day.
Good luck with your summer!
 
So, you're running every day and doing lower body on your rest day? That doesn't really make it a rest day, does it? If you're intent on doing that much running (without getting into HIIT), why not try something like:

Running Monday-Saturday
Full body M,W,F (or just M,F)

or

Running Monday-Saturday
Split workout M,W,F (switching between upper on M,F and lower on M,F each week)

or even

Running M,W,F
Full body T,Th,S

and take Sunday off. Like off, off. Really off. Have some nachos.

It's still a lot, but it'll space out your weight days and give you a much needed day off.
 
thanks for the replies.

My logic with doing upper body 2 days in a row was based on the fact that one shouldn't lift 3 days in a row.

I guess my tentative schedule will be:

M T W TR F S Sun
run, run, run, run, run, run
upperbody abs legs abs upperbody abs OFF


I guess I'm running (no pun intended) into the old problem of trying to simulatanously lose some weight and add muscle.
 
if you are adding muscle, you are gaining weight literally. you cant lose weight and gain muscle. muscle=weight

and if you are trying to get bigger, dont run as much and focus more on structuring a good workout routine by searching the forums by typing in "fullbody" or "full body" in the search bar. look into diet too as you will have to eat clean and have a surplus to gain muscle.
 
amp89 said:
... you can't really walk a mile in 730 no matter how brisk your walking. I dunno that sounds like a pretty good pace to me for running 4-8 miles. I did xc and although we ran faster than that, running a 7-730 for a workout sounds good to me.
Click to expand...

dougp25 said:
Yeah, 7 to 7:30 for a mile is a pretty decent pace, especially after the first mile or two!!! And skip doing abs every day.
Good luck with your summer!
Click to expand...

I misunderstood what he said. I thought he meant he was going at 7km/h, which would be a good walking pace.
 
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