My workout schedule-- new diet!

[Danoz]

I started to realize that my diet was faltering and my exercise regiment fragmented. So, I took some initiative. I picked up a full membership at my favorite gym (quite an investment in downtown D.C.) and I put together a workout schedule that runs 6 evenings a week, 1-1/2 to 2 hour sessions. The diet is pretty simple-- light breakfast, lean meats, carrots/veggies for snacks and no alcohol on weekdays. As soon as I finish work (usually from about 8:30AM to 5:30-6:30PM) I go straight to the gym. After three weeks, I'm really starting to feel myself coming back. Each day I do a timed, 2 mile run and I've been chipping away at my record everyday. I'm currently 6'1 - 189lbs

Monday/Wednesday/Friday

Dumbbell Bench, Vertical Raises, Biceps, Torpedoes, Triceps (rope), Chest, Back, Rows. 4 sets of each with a burn set. Ab workout and 2 mile run. I log the day's food and protein intake.

Tuesday/Thursday/Saturday

Leg Press (squat), Let Extension, Leg Curl, Standling Calf, Side/back workout, abs and 2 mile run. I log the day's food and protein intake as well as current weight.

My 2 mile time was 17:15 (still a long way to go, but getting there). I'm taking a light protein supplement immediately following workout (bought 50 grams of whey just for energy/rebuilding). I haven't been getting back to my place until 9:00PM, but I FEEL terrific!

 

[Danoz]

TODAY!!

2 Mile Run : 16 minutes

1st mile was under 7 minutes. Feeling like I'm finally getting back into cardio shape again. Veterans-- what is a "good" 2-mile time to work towards?

 

[RoJoHen]

2 hours is a loooooooong time to be exercising. Experts pretty much agree that a workout should only be about 45min-1 hour. After that time, lactic acid builds up and testosterone levels drop, and you basically end up seeing diminishing returns.

Also, 6 days a week is A LOT, especially if you're doing the same workout every other day. You're not giving your muscles adequate recovery time.

I'm not trying to discourage you, but I have a feeling you're going to get burned out if you don't cut back a little. Quality over quantity.

 

[Danoz]

2 hours is a loooooooong time to be exercising. Experts pretty much agree that a workout should only be about 45min-1 hour. After that time, lactic acid builds up and testosterone levels drop, and you basically end up seeing diminishing returns.

Also, 6 days a week is A LOT, especially if you're doing the same workout every other day. You're not giving your muscles adequate recovery time.

I'm not trying to discourage you, but I have a feeling you're going to get burned out if you don't cut back a little. Quality over quantity.

My understanding is that you only need about 48 hours recovery time for one muscle group-- but so far, it's working out! I think what I need to do is work on waiting less time between sets to shorten the workout time. I did that today for lower body and got out at a reasonable hour. Though, I can say from experience that when I used to work a factory job it was literally an 8 hour workout... and football practice was always a 2-3 hours... so I'm not entirely convinced the experts are right on that one. I have an old friend is now into bodybuilding for a living, and that freaking guy lives in the gym.

Anyway, thanks for the advice! I will pay more attention to it... I can definitely say this workout schedule has had me tired last couple days at work... but I chalk it up to getting used to this.

 

[RAMA]

You're doing great, a 2 mile run should take about 15-18 minutes, 20 on the outside, so you're right there.

6 days a week might be a bit much when doing combined runs and lifting. Might want actually give yourself a little more rest time and compare that to your results in 6 days. Everyone's body is different so you may actually feel better after 6 days, but at least give 5 a try.

Logging your food and macro-nutrient intake is a great way to go. Logs have proven to assist people in recognizing what they actually eat and leads to better weight loss.

How many grams of protein are you actually taking all together?

Congrats on the improvement!

RAMA

 

[RAMA]

2 hours is a loooooooong time to be exercising. Experts pretty much agree that a workout should only be about 45min-1 hour. After that time, lactic acid builds up and testosterone levels drop, and you basically end up seeing diminishing returns.

Also, 6 days a week is A LOT, especially if you're doing the same workout every other day. You're not giving your muscles adequate recovery time.

I'm not trying to discourage you, but I have a feeling you're going to get burned out if you don't cut back a little. Quality over quantity.

Lifters with some background often do 2 hr workouts, I did one tonight including cardio. If I lift heavy I take extra time between sets. I agree for most people 1 hr to 90 min is probably ideal. Depends on how many body parts you do. If you increase your food/nutrient intake before a workout you shouldn't have a problem with catabolism.

 

[RoJoHen]

Well, sure. Different people will be able to do different things. I know that I usually run out of steam after about an hour.

I'm just saying that six 2-hour days every week seems like too much. I'd definitely throw an extra rest day in there somewhere.

 

[Danoz]

Well, sure. Different people will be able to do different things. I know that I usually run out of steam after about an hour.

I'm just saying that six 2-hour days every week seems like too much. I'd definitely throw an extra rest day in there somewhere.

It's not sustainable, I realize that. I'm a regular planner of the occasional work-related Thursday happy hour and I always keep Sunday as a rest day (with Saturday often a heavy day with lots of cardio/hiking or biking). This is more of a "troop surge" in the month up until my fiancee returns from abroad. She'll be at the same gym, but I have a feeling we'll be wanting to spend time outside the gym walls . The goal is to create something more habitual that isn't so easily distracted by the thought of an evening at home with a frozen pizza and a bottle of wine...

Today I hope to put up 70lb dumbbells for db bench press at least 8-reps on my 4th set... tomorrow I'll just do a quick morning lift/run so I can catch the Xavier BB game against Pitt at 7:30PM.

 

[RoJoHen]

^Sounds good to me. Just don't kill yourself. That routine would make me very sleepy after about a week.