New workout / Amount to eat...?
Aeramis13
Posts: 135 Member
HISTORY: I started around 220 lbs., 5'2" and 30 years old. I'm now 160-165 lbs and almost 31. I've been actively trying to lose weight since about May 2013 and have been pretty successful (even with a massive break for the holidays...and I mean massive). I haven't lost much since the beginning of the year (due to food choices, mostly), but I've continued to see body changes. I typically work out 5-6 times a week, 65-95 minutes per session, doing a mix of treadmill running, calisthenics, and a bit of weight lifting here and there.
WORKOUT PLAN:
-RUNNING: I've started training for my first 5k. (yes, it's a tiny little amount of running for many, but a BIG deal to me!) I plan to run on Tuesdays & Thursdays. If I slow to 6mph, I can already push myself to complete 3 miles, so the 'training' is more about pushing myself farther and faster. My goal is to be able to run at least 5 miles by the time I get to the 5k (beginning of June) so that the 5k is a breeze. Finishing time isn't really a concern at this point, though I'd be excited if I find out I can push faster at some point.
-LIFTING: I'm planning to start Strong Lifts 5x5 on Monday, meaning lifting on Monday, Wednesday, Friday. I know I won't gain muscle while in a deficit, but I'd really like to maintain what I've got and do good things for future me.
DAILY SCHEDULE PLAN:
-Sunday: Rest
-Monday: Lifting
-Tuesday: Run between 2.5-5.5 miles (depending on how I feel and how far along I am into this process.)
-Wednesday: Lifting
-Thursday: Run between 2.5-5.5 miles
-Friday: Lifting
-Saturday: Rest
FOOD:
-Based on updated info into the various TDEE calculators I used and averaged, my size and activity level seem to put me at 1860 cals per day. I already shoot for 30% protein, which now puts me at 140grams. (I had been shooting for 128grams and usually hit at least 100grams, though do hit and exceed my goal at times.) I was eating 1700 cals, but am happy to get the extra 160!
TRAINER:
-I've run the exercise plan by my part-time trainer, who is the reason why you see 2 rest days instead of the 1 rest day I was originally going to give myself. When I asked her if this whole plan is crazy, she said yes, but thinks I can handle it, given how hard I work at the gym every day.
ADVICE NEEDED:
-Is this crazy? If so, why?
-Do you think that's enough food to maintain my sanity and energy levels through this workout plan? (I know what it's like to mostly cardio through 1700 cals, but I have no idea what lifting will do to my appetite, if anything.)
-Should I move one of the rest days to the middle of the week instead of having them both on the weekend?
-Anything I should know before diving into all of this?
edited to add...in case it helps inform any of the responses...
GOAL:
-My original goal weight was somewhere between 120-135 lbs. Instead, I'm focusing on a body fat percentage of around 20%. Once I get around there, I'll figure out if I want to go further. The cheap little machine doodad at the gym currently lists me at about 30.5%, though I know it's not really a super accurate measurement. However, looking at my body, I believe it's relatively close.
WORKOUT PLAN:
-RUNNING: I've started training for my first 5k. (yes, it's a tiny little amount of running for many, but a BIG deal to me!) I plan to run on Tuesdays & Thursdays. If I slow to 6mph, I can already push myself to complete 3 miles, so the 'training' is more about pushing myself farther and faster. My goal is to be able to run at least 5 miles by the time I get to the 5k (beginning of June) so that the 5k is a breeze. Finishing time isn't really a concern at this point, though I'd be excited if I find out I can push faster at some point.
-LIFTING: I'm planning to start Strong Lifts 5x5 on Monday, meaning lifting on Monday, Wednesday, Friday. I know I won't gain muscle while in a deficit, but I'd really like to maintain what I've got and do good things for future me.
DAILY SCHEDULE PLAN:
-Sunday: Rest
-Monday: Lifting
-Tuesday: Run between 2.5-5.5 miles (depending on how I feel and how far along I am into this process.)
-Wednesday: Lifting
-Thursday: Run between 2.5-5.5 miles
-Friday: Lifting
-Saturday: Rest
FOOD:
-Based on updated info into the various TDEE calculators I used and averaged, my size and activity level seem to put me at 1860 cals per day. I already shoot for 30% protein, which now puts me at 140grams. (I had been shooting for 128grams and usually hit at least 100grams, though do hit and exceed my goal at times.) I was eating 1700 cals, but am happy to get the extra 160!
TRAINER:
-I've run the exercise plan by my part-time trainer, who is the reason why you see 2 rest days instead of the 1 rest day I was originally going to give myself. When I asked her if this whole plan is crazy, she said yes, but thinks I can handle it, given how hard I work at the gym every day.
ADVICE NEEDED:
-Is this crazy? If so, why?
-Do you think that's enough food to maintain my sanity and energy levels through this workout plan? (I know what it's like to mostly cardio through 1700 cals, but I have no idea what lifting will do to my appetite, if anything.)
-Should I move one of the rest days to the middle of the week instead of having them both on the weekend?
-Anything I should know before diving into all of this?
edited to add...in case it helps inform any of the responses...
GOAL:
-My original goal weight was somewhere between 120-135 lbs. Instead, I'm focusing on a body fat percentage of around 20%. Once I get around there, I'll figure out if I want to go further. The cheap little machine doodad at the gym currently lists me at about 30.5%, though I know it's not really a super accurate measurement. However, looking at my body, I believe it's relatively close.
0
Replies
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I was hoping the wall of text wouldn't scare people away, but I guess it did0
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Try it for a few weeks and see how it goes and make the changes that will best suit you (i.e. moving around your rest days and upping calories if need be). As long as you're not strength training the same muscle group two days in a row, you should be fine.0
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