TpocketT60 Member

I feel I am fit, but am looking to achieve athlete level fitness. Current workout plan is 4 days of lifting a week (just started Wendler 5:3:1) and 2 days a week of cardio (running).

http://www.fitday.com/fitness-articles/fitness/toning/how-to-do-the-plank-exercise.html#b A plank routine is a very simple, effective way to work your entire core. I'd give them a shot, I'm currently working on a plank challenge to get my front plank up to 5 minutes.

You can find a formal training plan online I'm sure that is a bit more complex, but I prepared for my first 8k recently by simply adding about 0.5 miles to my runs each week until I hit 5 miles. After that I just slowly increased my speed each week to try to improve my time. I would not over think it too much.

Jesus thats a lot of exercising. A lot of this depends on your diet though.. if you are eating enough to keep up with that much calorie burn and working different muscle groups in your strength training, you may be fine lifting 4-5 times a week. What are your goals though? It sounds like you are more focused on gaining…

Wow, you were not even close to right. And I would bet based on his avatar he is below 15%. Apparently you don't know what muscle looks like...

I'm shocked at all the high responses. +1 to the comment about being interested how many of them are runners/cardio bunnies. I was going to guess 17.5%-18% based off the pictures but got to the results before posting.

While I did not do it myself, I believe you sound like a good candidate for that Couch to 5k (C25k is how everyone refers to it around here) program. It helps structure your run training to get you to the point, eventually, where you could run a 5k (about 3.1 miles). Personally I say keep increasing it if its currently not…

Reduce long distance, steady state cardio. But do not drop all cardio out. Lift heavy. Eat at a reasonable caloric deficit. Eat lots of protein. If you want to get a little extreme, consider Intermittent Fasting. Do some research on it and see if it is right for you.

As someone who used to eat fast food frequently and slowly worked off it when I started calorie counting, I recall Arby's being particularly terrible for you. Very few reasonable options.

I workout in the late afternoon/early evening. My post workout is usually a protein shake within 30 minutes of workout completion: 0.75-1 cup 1% milk or Silk Chocolate Soy Milk 1-2 scoops of whey protein ~4g creatine monohydrate + some carb source such as a banana. I follow this up with dinner about 1-1.5 hours later.

Sent a request, feel free to message me anytime about anything! Always down to talk nutrition/fitness.

Doing it as well, not recording any calories for it. It's probably not many. Up to 2 min 40 seconds!

If I'm working out in the morning I just go with water. Coffee about 45 minutes before a workout is fine as well and I believe has tended to show improved energy in workouts, just balance it with plenty of water. Otherwise I try to eat about a ~500 calorie meal approximately 2 hours before I lift or run. Usually about 50g…