Restarting are workouts alignto much or not enough?

kyunda

Hey guys! I'm also restarting. Here is what i'm doing.Can you let me know if its too much, not enough or what changes i need to make:

(Used Heybales spreadsheet for numbers)
weight:208 Goal is 170-175
height: 5'5
age:31
bf:37.7%
BMR: 1641
Tdee:2654
Tdeg: 2016

Workouts:
Mon: Personal Training session 30min + Body Pump(weight class) 1hr
Tues:Rest
Wed: Body pump+ Body Attach+Body flow( weight class, cardio, yoga) each class is 1hr
Thur: Personal Training session 30min+ 30 Core class
Fri: Body Pump 30mins+Body Attack 30mins
Sat::rest
Sun: rest

heybales

It's an awful lot on Wed, so glad to see rest day prior.

Is the training session on Thu less intensity?

Always keep in mind the fact:
Exercise if done right tears down.
Rest for recovery and repair is what actually builds up if diet allows.

So good strength training workout on Wed, if the Thu trainer session is intense on the same muscles - then little to no repair - which means beyond just burning calories a wasted workout for the Body Pump.

So if you can confirm that the trainer will not workout the same muscles used the day before, or at least gently, just for blood flow, could be alright.

Also, for the spreadsheet, from what I've heard the Body pump is not traditional lifting session, sets with rests of 1-4 min truly resting, but they keep the rests about 30 sec or less, and move on to something else or do cardio between lifts.

So the line for lifting is less calorie burn that goes with traditional lifting with sets and rests. I'm betting the Body pump should go under high cardio if it's not already there.
No comment as to the type of workout, merely the fact of difference in calorie burn.

Also since Wed is 3 hrs, might want to tweak how you handle that 1 day.
I'd suggest in activity calculator leave 1 hr of high cardio out of the routine, so just the 60 high for body pump and 60 low for yoga.
Then get an estimate of calorie burn on the Body Flow, and eat that back just that day with same deficit as TDEE is getting.

Because what is happening is you are taking a big calorie burn day and spreading those calories out over the whole week. But really you need more of those calories on that actual day, prior to the next day's workout, not a little bit every day. That way you can also get the most from the Body Pump class by eating extra that day and benefiting more from the workout, and being better ready for the Thu trainer session.

kyunda

Thanks heybales!

You are correct about he body pump not being like traditional weight lifting. I have never worked out for 3 hrs before so for Wed i can change it to just do pump and flow. As for the thurs training session i never know what we are doing until i get there. But i'm sure that we will start back with conditioning since its been a while since i've seen him. Should i move my training session to another day?

heybales

The Yoga is nice and calm, and may help recover for better for Thu, especially if there is a time space in there between those workouts.

I'd tell the trainer exactly what you did on Wed, and ask if focus can be on muscles not recovering. If they say just work through the soreness and pain - be concerned.

Not really another good day to move it though. But Fri would be the best if you could. One of the workouts is not going to be as great as it could be, something will be tired when you do the other.
But at least you get a rest day afterwards. And only core the day before, shouldn't enter it wiped out. You could move Yoga to this day too if possible, making Wed tad lighter, Thu more recovery, Fri harder, but Sat is rest finally.

kyunda

Ok thank you so much!