Need a new plan... this is my idea, any advice?

kag1526

I'm currently working on the couch to 5k. I'm starting week 4 today. I want to get to the point of being a runner. I don't see myself doing marathons, maybe a half at some point though.

However I also want to work on strength training. I know I won't build muscle much at the moment since I"m at a calorie deficit (I"m about 90 lbs overweight still) but I want to start and will do more once I get the body fat under control some.

So my idea was to combine c25k with the no rules of weight lifting for women. From what I have read NROL is also 3 days a week so I could do both and still manage to fit in rest days. Although I was thinking to do an 8 day cycle like:

M: c25k
T: NROL
W: c25k
Th: rest
F: NROL
Sa: c25k
Su: NROL
M: rest

This way I get a rest day every three workout days, which means both programs will take me slightly longer as I won't always get 3 of each in a week.

I'm also set to a calorie deficit of 500 calories although I do go under some days and have a cheat day once a week I come out a bit under for the week as a whole. This includes eating exercise calories (I have a heart rate monitor to measure)

Does this all seem like a good plan? Any advice?

zafferFL

looks good. I work on a 9 day cycle and it works for me

does NROL have a specific legs day? you might want to make sure your rest day is after that because running may be difficult

deekaydee

I did NROLFW for several months. (i've now switched to Stronglifts). At the time, I had a very similar schedule to yours. I typically only took Saturdays off, lifted MWF, ran TThSun. It worked for me. I think you'll do fine.

No particular leg day in New Rules. Each is a full body workout.

deekaydee

One more thing, the book recommends a max of 300 calorie deficit. You may be fine with a higher deficit, but I would just pay attention to your body, eat your exercise calories, and make sure you feel like you have plenty of energy.

juicemoogan

Sounds like you have a plan!


Good luck! You can do it!

StarIsMoving

I don't follow the program of the no rules... however, your scheduling looks good. As far as what the calorie deficit recommendations are, keep in mind, total fitness with cardio and strength is not a one size fits all. Listen to your body. I was good with a higher deficit, but only after upping my proteins. Something I have had to learn to do is when levels of weights have been raised, I have to go easier on my cardio the next day too in order to allow leg muscles to heal a bit to avoid injury - my doctor had to drill that one into my head...apparently was dangerously close to tearing ACL, did pull it, but... so learn the easy way what I did the hard way - listen to your body. Enjoy the weights, I know I sure do - so nice to have gotten rid of my fly-bye upper arms, LOL!