Diet, Bodybuilding, 5k, and Spartan Race Advice needed

gquiros1

Hello all!

First off, I would like to state that I am open to positive advice, and would appreciate even the negative ones so long as they are not bashing. I have several questions pertaining to the above.

Diet: Currently I eat 2-3 times a day with multiple snacks. I generally aim for no more than 100 grams of carbs and use the fiber to subtract. I aim for high protein, and only healthy fats. You can check out my diet to my profile I think. I eat grilled meats (mostly chicken if I can), and vegetables. I took out most starches from my diet, but I am struggling with bread. I love it…

However, because of my exercises, my question is this:

1) On my strength training days, what percentages should I aim for each category?
2) On days I do not exercise, should I stick with only 1200 calories?
3) On days I do cardio, what should my percentages be?
4) On days that I sweat a lot, what should my sodium levels be?
5) I want to avoid breads, so what should I use for sandwiches?
6) I do have one day where I let go, and just eat what I want. Usually those days are very carb heavy days as I feel this can help my muscles since I deplete them of carbs.
7) What foods should I focus more on? I eat whey after any strength, and aim for healthy foods with no seasoning except olive oil and herbs.

Exercises: Currently I work out 6 days of the week. I also try to walk my dogs in the evenings for about half an hour, and I always try to hit 10,000 steps with my Fitbit. Most classes I do use weights, and I will use 5-7.5 lbs depending on the type of exercise. I have weak arms and a weak back.

Before anyone asks, yes I do these classes back to back in the afternoon. Each class is about an hour long, and during classes, I will drink water. In between classes, I eat nuts and dried fruit. If I feel too tired, I will skip a class and go home. I listen to my body, and do not push myself to the point of passing out. I do have a rest day! It just depends on when I want to take it or when my body forces me to take it.

Monday: 1-1.5 hours of Muay Thai with a friend. We incorporate a lot of core, cardio, and punches.
Tuesday: Zumba (Cardio) & Pilates (Strength & Stretch) Total of 2 hours.
Wednesday: Circuit Strength & Fit Core (both are Strength & Cardio) Total of 2 hours
Thursday: Step + HIIT (High Intensity Interval Training) and Yoga (Cardio, Strenth, Flexibility) Total 2 hours
Friday: Zumba + Running (Cardio)
Saturday: Align and Define, Zumba, MAYBE Yoga. (Strength + Cardio, Flexibility) Total of 2-3 hours
Sunday: and Define, Zumba, MAYBE Yoga. (Strength + Cardio, Flexibility) Total of 2-3 hours

1) When I do a weights day, I do the 5x5’s. I do this when I slip a class, so should the next day be solely cardio?
2) What suggestions would you have?
3) Should I do a sauna or steam room? (I have either at the YMCA)

Rest: When I feel my muscles are too sore, I rest, and don’t work out. I still walk the dogs like a responsible owner. I work part time for about 10-15 hours a week, and I pet sit for my mother’s company which requires I walk dogs for 30 minutes. I think I pet sit once a day so that’s an additional 30 minutes, but we walk at a 2.0 pace.
If I am too sore to move, I will sleep, and drink a lot of water. I don’t take any medication.

1) Should I take medication when I am too sore?

Why do this?

I am training to run a 5k. Currently I can “jog” a mile in 12-13 minutes at a pace between 4.8-5. I want to get around 8-9 minutes, and I know my endurance has increased thanks to Zumba.

I want to build muscle, and be able to fight in a muay thai competition at least once. I am trying to start slow, and my teacher is a really good friend who helps me test my body safely. Not only that, but I noticed that almost ALL of my classes warm up using muay thai moves…

Lastly, I want to try a Spartan race, but they require doing rope climbs. I can’t even do a push up yet and I have been trying for 3 weeks. I’ve definitely gotten stronger, and my endurance is increasing. I can last longer without feeling tired, and my husband says I am losing my butt despite not losing weight.

Yes a lot of people are going to say “only work out once a day for an hour” but I have a lot of free time to kill, and I try to stay in the area since I live kind of far.

Beauty: So because of how hard I work out, I HAVE to shower after my session. That means I bathe 2-3 times a day. I’m sorry, I have to rinse in the morning…I can’t help it, and I wash my hair every day after I work out.

1) What do you do to prevent acne?
2) What do you suggest I try for my hair?
3) Dry skin?