Physical job plus more?

kcrkcs
kcrkcs Posts: 15 Member
edited November 17 in Fitness and Exercise
Sorry in advance this is long but trying to give all info.
Question- on top of a physical job how much should I emphasize working out at this juncture?
Details-
33yrs, F, 5'5",SW-175, CW-160, GW- 125-135. Have my calorie goal set to -1.5lbs and am pretty much right on that, with good mix of macros.
I work a fairly physical job, training horses/running a large farm. I work 6-7 days per week. This means I spend a few hours a day lifting relatively heavy things and I typically ride 5 horses per day as well. This isn't casual riding. I am training high level athletes so the rides are intense 30-45 mins where everyone's heart rate remains elevated.
I feel that I am quite strong, but I have packed on a very solid layer of fat over the past 10 years through mindless eating on the run, and a lot of red wine ;).
I am physically tired most (every) day although rarely muscle sore. I can't afford to lose strength, because I can't afford to get injured, but is working out tired a poor idea? Where do I go from here? Lift? Cardio? Mix? Just calorie deficit until closer to goal? Wait until my slow season in 6-7mos and then lift?
Again sorry for the lengthy question.

Replies

  • joejccva71
    joejccva71 Posts: 2,985 Member
    edited April 2015
    Hmmm, you're probably burning close to 2700-2800 calories a day with your daily routine with the job. I can't check your diary to see what your calorie intake is and macros but you should probably be eating about 1800 calories a day or so with a good amount of carbs to keep energy levels up so you don't pass out while trying to train with weights and ride horses.

    Your cardio is your job. Don't do any extra. Lift weights though. Do it 3 times a week and do full body routines. Give yourself some time for rest. I'd rest 1-2 days a week.

    So eat 1800 cals a day.

    Go for 70g of protein per day to start with. You have some excess fat so that will burn AS calories and help you retain and build a little muscle (not much but some) while you're at it. Normally you can't build any muscle tissue on a deficit unless you have a bit of fat on you and you can...a LITTLE.

    70g protein
    40g fat
    Dump the rest into carbs.

    Edit:

    Also when I say full body routines. This is just an example:

    Because you're training all your muscle groups 3 times a week you want to do 1 exercise per body part each of the days.

    Monday: Legs - 3 sets of Squats (not including a few warm up sets)
    Chest - 3 sets of dumbell bench
    Back - 3 sets of rows
    Shoulders - 3 sets of dumbell overheads
    2 sets of bi's and tri's accessory work

    That's it. In and out of the gym in NO more than 60 minutes.

    Then on Wednesday work the same muscle groups but do a different exercise like instead of dumbell bench, do dumbell flyes (3 sets).

    You'll be on your way. :) Let me know if you have any questions.
  • kcrkcs
    kcrkcs Posts: 15 Member
    @joejccva71
    thanks that helps!
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