NEW ROUTINE!

davegarrett22

Hello!

I've been running 3 miles a day for the last 2 months in order to shed excess fat which ive done successfully. Now i want to start building muscle and definition.

I've devised a weekly routine which I'm hoping will be effective but would love some advice...

Monday - 10 to 15 minute jog, high protein meal, wait for an hour then lift weights.
Tuesday - 10 to 15 minute jog, high protein meal, wait for an hour then lift weights.
Wednesday - 30 to 45 minute cardio.
Thursday - 10 to 15 minute jog, high protein meal, wait for an hour then lift weights.
Friday - 10 to 15 minute jog, high protein meal, wait for an hour then lift weights.
Saturday - 30 to 45 minute cardio.
Sunday - 30 to 45 minute cardio.

Im using a split weight routine, focusing on two muscle groups for each day (eg Chest and Triceps).

Is this going to be effective for muscle growth and definition?

TavistockToad

Is this going to be effective for muscle growth and definition?

if you want muscle growth then ditch the cardio and eat in a calorie surplus

davegarrett22

Is this going to be effective for muscle growth and definition?

if you want muscle growth then ditch the cardio and eat in a calorie surplus

All the cardio?

TavistockToad

Is this going to be effective for muscle growth and definition?

if you want muscle growth then ditch the cardio and eat in a calorie surplus

All the cardio?

the more carido you do the more you have to eat to keep a surplus!

alyhuggan

Is this going to be effective for muscle growth and definition?

if you want muscle growth then ditch the cardio and eat in a calorie surplus

^ This, you need to eat above maintenance to build muscle, most people usually eat around 250-500 calories more depending if you want to risk putting on more fat to make sure you are building as much muscle as possible. Hypothetically if your maintenance was around 2000 calories a day not including any cardio or weight work , if you burned 300 calories a day from cardio and then implemented weight work and burned lets say around 250 calories a day from weight work. You would now need to eat 2550 calories + 250-500 calories to gain muscle, whereas if you ditched the cardio you would only need to eat 2250 + 250-500 extra calories.

davegarrett22

I'm currently eating 5 or 6 egg whites with various vegetables in before i workout, then a bowl of wholegrain cereal with a banana after i workout (weight training). is this the right way round or should i eat the bulk of my protein after i workout? please help, nobody seems to have an answer!

TavistockToad

I'm currently eating 5 or 6 egg whites with various vegetables in before i workout, then a bowl of wholegrain cereal with a banana after i workout (weight training). is this the right way round or should i eat the bulk of my protein after i workout? please help, nobody seems to have an answer!

eat the whole damn egg!

davegarrett22

...thanks.

So as i said is this the right way round or should the protein come after the workout? all useful answers welcome.

TavistockToad

...thanks.

So as i said is this the right way round or should the protein come after the workout? all useful answers welcome.

i dont think it maters that much... as long as you're getting enough protein throughout your day.

but i would say carbs before for energy and protein after for repair.

davegarrett22

thanks, i had a feeling i had it the wrong way round haha. cheers for the tip!

EdTheGinge

I'd add that you'd need a rest day. Maybe have one day of cardio and 4 days of lifting.