Please Evaluate My Training Regimen? (long)

mjbrenner

I am happy with my fitness progress so far, but I am always looking for ways to improve. To get the facts out of the way, I am currently a 292 lb., 32 year old male with 40% body fat. I would love input on my training regimen.

My food diary is public if you want to view it, but that is not really the focus of my question. I computed my calorie needs based upon the goal of being a moderately active person weighing in at 225 lb. I eat 1/8 of my weekly calories (~2900) six days a week and 2/8 (~5800) my weekly calories on Sundays as a free/Spike/cheat day. I was eating low carb, but I have found that I need substantially more carbs as I increase my exercise load. I do not always get to my full calorie allotment, but I never end a day hungry and I eat enough to make sure I feel like my body is healing appropriately after workouts. I sneak a few bites here and there from leftovers, so I feel that I am fairly spot-on, maybe slightly under, on my calories; I always record if a few bites becomes a real serving, or if I do it more than once a day. I do not directly eat back my exercise calories, since they are built into my activity level of being "moderately active".

I run C25K three days per week (MWF), and I do Stronglifts 5x5 three days per week (TuThSat). Sundays are my rest day. In addition to this, I usually will have one long, slow burn activity one day per week, such as going for a stroll in the woods for a couple hours. My runs are slow, and my weights are light, but both are improving. A bit of tendinitis in my shoulder and heel means that some days I need to stop early - I never do more than my body will allow.

Currently, I find that I need an extra rest day every-other week. To keep up with C25K progress, I drop one day of lifting. Within two weeks, I will be running a full 5k, and I plan to then drop running days instead of lifting days if I need an extra day of rest. I want to improve my running speed and distance, but I also know that I need to focus on strength to both lose fat and gain muscle.

Once C25K is finished, I plan to switch to:

M - HIIT running, as close as I am able; I expect to be bad at this at first
Tu - Stronglifts 5x5
W - run 5k for endurance (drop if I need another rest day)
Th - Stronglifts 5x5
F - run 5k for endurance
Sat - Stronglifts 5x5
Sun - rest

My goal is to be as generally fit as possible. Do you feel this is a decent plan? Should I switch something up? Is there something I am missing? Your feedback is both welcome and encouraged.

Thank you!

beduffbrickie

M - HIIT running, as close as I am able; I expect to be bad at this at first
Tu - Stronglifts 5x5
W - rest
Th - Stronglifts 5x5
F - HIIT running, as close as I am able; I expect to be bad at this at first
Sat - Stronglifts 5x5
Sun - rest

thats what I would do buddy for fat loss,

mjbrenner

M - HIIT running, as close as I am able; I expect to be bad at this at first
Tu - Stronglifts 5x5
W - rest
Th - Stronglifts 5x5
F - HIIT running, as close as I am able; I expect to be bad at this at first
Sat - Stronglifts 5x5
Sun - rest

thats what I would do buddy for fat loss,

Thanks for taking the time to read and respond.

I understand that HIIT is supposed to be better for fat loss, so I see the value in this plan. Am I likely to lose my ability to run 5k if I am not doing a regular endurance run as well?

beduffbrickie

nope I wouldnt of thought so, Im sure you could run 4k in 20mins doing HIIT or build up to that, to be honest I would of thought it will improve your fittness . Try it for a month and see how you get on.

your welcome mate.

cathy196051

I am happy with my fitness progress so far, but I am always looking for ways to improve. To get the facts out of the way, I am currently a 292 lb., 32 year old male with 40% body fat. I would love input on my training regimen.

My food diary is public if you want to view it, but that is not really the focus of my question. I computed my calorie needs based upon the goal of being a moderately active person weighing in at 225 lb. I eat 1/8 of my weekly calories (~2900) six days a week and 2/8 (~5800) my weekly calories on Sundays as a free/Spike/cheat day. I was eating low carb, but I have found that I need substantially more carbs as I increase my exercise load. I do not always get to my full calorie allotment, but I never end a day hungry and I eat enough to make sure I feel like my body is healing appropriately after workouts. I sneak a few bites here and there from leftovers, so I feel that I am fairly spot-on, maybe slightly under, on my calories; I always record if a few bites becomes a real serving, or if I do it more than once a day. I do not directly eat back my exercise calories, since they are built into my activity level of being "moderately active".

I run C25K three days per week (MWF), and I do Stronglifts 5x5 three days per week (TuThSat). Sundays are my rest day. In addition to this, I usually will have one long, slow burn activity one day per week, such as going for a stroll in the woods for a couple hours. My runs are slow, and my weights are light, but both are improving. A bit of tendinitis in my shoulder and heel means that some days I need to stop early - I never do more than my body will allow.

Currently, I find that I need an extra rest day every-other week. To keep up with C25K progress, I drop one day of lifting. Within two weeks, I will be running a full 5k, and I plan to then drop running days instead of lifting days if I need an extra day of rest. I want to improve my running speed and distance, but I also know that I need to focus on strength to both lose fat and gain muscle.

Once C25K is finished, I plan to switch to:

M - HIIT running, as close as I am able; I expect to be bad at this at first
Tu - Stronglifts 5x5
W - run 5k for endurance (drop if I need another rest day)
Th - Stronglifts 5x5
F - run 5k for endurance
Sat - Stronglifts 5x5
Sun - rest

My goal is to be as generally fit as possible. Do you feel this is a decent plan? Should I switch something up? Is there something I am missing? Your feedback is both welcome and encouraged.

Thank you!

I didn't look at your food diary but have a couple comments.
1. I think you should try to run at least 3 days/week. I can maintain weight on 3 runs/week but will lose weight only when I run 4 or more days/week. Try to concentrate on running for a certain time or distance with no regard to speed. Speed = injury risk.
2. Until you lose some weight I would stick to slow aerobic runs to reduce your injury risk. HIIT is great for calorie burn but running faster before you have some base to strengthen your ligaments/tendons/muscles is a recipe for injury.
3. On the days your don't run I would fit in a brisk walk for 60 minutes.
4. Not sure what Stronglifts 5X5 is but three days a week of a full body circuit weight routine will help you drop the pounds when combined with your daily cardio.

Good luck

mjbrenner

I have received great advice so far, but I would love to hear more. Anyone else?

beduffbrickie

Speed = injury risk. :laugh: :laugh:

Come off it, do your strong lifts mate, otherwise be prepared to lose muscle with all the running she has suggested. end up skinny fat ! my results speak for them self. proof is in the pudding