Working on a lifestyle change, main component is getting fit.

Tried a couple of the logging apps available on my android to aid in following a plan and measuring PROGRESS. Decided to go with this one since the community seems to be the best.

For now I have started logging calories in, and using the MFP calculators am getting a rough idea of where I am at on the EAT. I will work on getting more specifics regarding LBM, macros and such in the next few days.

...but now I am working the TRAIN part of the plan and am looking for a bit of guidance. 50 yrs, 5'10" and 192lb. Since I am going to bore you with stuff below, i wont bore you with back in the day stuff, but i had a history (to a point in time) of exercising well and eating right.

I like to run. I like to lift. Body parts still function as they should for the most part.

My idea is to cardio three days (T, TH, S) on a 10k in 24 week plan. Pace will be slow starting out but progressing to a 9 min/mile pace in wk 24.

Lift days (M, T, W) will be doing things like squat, overhead press, bench, row, deadlift. I will prob be doing squats every lift, but will alternate days for the other lifts. Each lift will have 3 warm up sets, and 2 works sets of 5 reps, and a third of 8. Once I can get the 3rd set without form breaking down I will add 5lb.

Sunday rest.

Are there days that I could do ab work or will I be getting enough between running and lifting initially?

Is all of this too much for someone who is basically starting out/over or is it best to hit all areas of fitness from the begining (nutrition, cardio & strength)? Motivation is not a factor, i just want to minimize the risk of injury or sickness keeping me off the TRAIN.

Years ago my son was planning on playing football in high school so I found a good deal on a used power rack & lots of accessories (which I still have and plan on using). Started him on a program I found on the Internet from Mark Rippetoe (simply strength or something like that) which is basically what I am planning on doing with a much slower ramp.

...I'd suggest using Youtube as a reference for technique as Mark has some vids to look at as well.

Yeah .. when I got my son started I was able to download a bunch of the videos and have them queued up on a computer in the workout area. I knew I wouldn't be the right person to demonstrate form so I made my son watch the vids many times while he was starting out. He progressed quickly, but after he was more comfortable working out in front of his friends and once the high school coaches got ahold of him, he stopped the program. Unfortunately that's when it seemed to become all about the 1 rep max and such but that's a story for different board...

I do think you should take a close look at how aggressively you are going into things. I've seen and known plenty of people who begin a training and nutrition regimen and they start out going balls to the wall. Then they burn out and regain weight and end up not making progress. And if I were to have told them not to start that way they would ALL have disregarded that advice thinking they were the special ones who could dive in aggressively and it wouldn't come back to bite them in the *kitten*.

Probably seems more aggressive cause of the first post and thinking this is a new years resolution kind of thing. I've actually been headed this way for a few months now really.

Started out adjusting my sleeping patterns back around Halloween. Always been a late night person getting only 4-5 hours sleep per night, but since I knew I wanted to be exercising in the morning, I started making myself go to bed early and get up early. Now comfortably getting up at 5:30-6:00am with 8 hours sleep for the past few months. Wanted to make sure I could switch my hours up before trying to throw exercise into the mix.

I've run occasionally since before thanksgiving, but without a plan. Basically laced them up when I felt like it. Everything still works - so far so good.

Going to get my running analyzed and make sure I am fitted with a proper shoe next week. I have a good pair of Nike's that are comfortable, but I don't have many miles on them.

I have also lifted occasionally (bar only or a couple 10s loaded) for the past couple months too, but again without a plan. Nothing hurt (except for the initial DOMS after the first few times I squatted). Hoping once I am into it regularly I don't have to go through that again. Made going to the bathroom feel almost like another workout.....

Started logging my eats on Jan 1. Not changing the diet, just learning about what I was taking in normally and where I needed to adjust. Found out I definitely need to get more potassium, and will need to lower some of the fat and add some protein.

This isn't to suggest that you can't do cardio and lifting, but pay close attention to your recovery and your rate of weight change. Realize that you are adopting habits that you'll be continuing for a long time, so think of these actions and habits in a long-term sense. You may want to start with 2 days/week lifting for example, or reduce cardio a bit.

Rubber - meet road. This is what I am currently working out in my head. I really like running so lifting will definitely scale back if my body tells me too. Actually, they way I plan on starting out with lifting will probably make it more of a circuit program than strength training. As my body gets used to the motions I will slowly start to increase the weights. Also, will probably buy an inexpensive exercise bike for short warm ups before workouts instead of running. Other than new shoes (maybe), and some scales (weight & food) it will probably be the most expensive thing I have to purchase to get started. Any opinions on the Bike that I found on Amazon?

http://www.amazon.com/Exerpeutic-Folding-Magnetic-Upright-Pulse/dp/B007595TKU

BTW... Started the running plan today. Was a long run 5.4mph for 60 minutes. It went well - feel great (but hungry since it was an am run). Will probably start the lift plan in a week or two once I read up a bit more on Starting Strength or one of the plans steve_mfp mentioned (Stronglifts).

I'll be the first to admit I don't know *kitten* about exercise bikes or any other kind of bike. So I can't help you there, unfortunately.


Good luck!