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2007/06/27, 01:28 PM
Alrighty, after reading the cardio post by bb1fit I'm changing my ways =). I used to lift weights then do cardio in the morning on an empty stomach. That wasn't done on purpose, just done because I never had time to eat breakfast prior to going to the gym. My goal is to gain some muscle mass while getting rid of that dang pony keg of a belly.
I'll start by giving a little background on me. I'm 28, 5'10" and about 210lbs. The majority of the fat on me is (of course) around my waist. I go to the gym Monday through Friday in the morning from 0700 to 0830. I lift weights for about an hour and then do cardio (track, elliptical or treadmill...just depends) for about 20 minutes.
My plan is to have a whey protein shake on the drive to the gym (30 min drive). Then do the weights and cardio like I previously mentioned and then afterwards have a whey/casien (spelling?) protein shake afterwards. My lunch usually consists of tuna sandwiches, chicken breasts and brown rice, or salmon/tuna steak and couscous (sp?). My dinner varies even more but fast food is very limited.
I can't really change the workout (weights and cardio in one session) as my work gives me time to workout in the mornings only and then I have college classes after work. I suppose I technically could but it would be pretty tough for me to split the weights and cardio. I'm thinking of adding cardio only days on the weekend as there is a lake nearby with a path around it (3 miles).
Anyways, I guess why I'm posting this is to get some advise/thoughts on my plan from some of the experts here. I appreciate any comments/suggestions/advise/etc...thanks.
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2007/06/27, 01:40 PM
I can't answer about the Whey and casien shakes before and after the workout. I tried to figure that out for a while, and just gave up trying.
My only comments would be that you want to be sure to get rest in there somewhere. It appears that you are going to the gym mon-fri then taking the weekend off, but are considering the cardio for your weekends. I think that 6-7 days a week is too much. You need to give your body time to rest, and it will help you to avoid burn out. If you really want to go 6 days, maybe break out your weights, so that you are going to the gym one day on Sat. or Sun. and taking off a day of weights mid week. That way you have your days off split out instead of two in a row.
My other thought is that you are lifting for an hour, which sounds like too long for me. You may be either lifting too much or taking too long of breaks between each set. You dont need to lift for every body part every day. I would suggest cutting back the weights to about 45 minutes, and upping the cardio to 30-45 minutes until you burn off some fat.
Those are my 2 cents. Good luck!!!
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2007/06/27, 02:01 PM
That one hour for weights does vary depending on when I get to the gym. I'd honestly say it's probably more like that 45 minutes as occasionally I'll get to the gym around 0715. I follow the prescribed workout plan from this website and it's usually anywhere from 6-10 exercises, 4 sets each for varied amount of reps. I probably do need to hustle a bit more though.
As for the protein shakes, I read some from the july 07 Mustle and Fitness mag about how whey protein is best pre-workout. As for the whey/casein combo shake I figured ensuring that I have protein right after working out is best (as whey digests fast) and then having casein in there (since it's slower to digest) helps from getting that snack craving. I can very well be wrong...I tend to be quite often, it's just my understanding of some things.
I think I'll cut out that running on the weekend, you're right about likely overdoing it. Maybe I'll take friday off or something if I decide to run on the weekend.
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2007/06/27, 02:11 PM
Sounds good candrus. I have been taking whey in the morning before my workouts too. I read that you should take them like an hour before working out, (I think?) but since I go to the gym at 4:30 am, I am NOT getting up at 3:30 to drink some protien. Call me unmotivated! lol I have some egg whites and oatmeal after my workout. I'm sure it's not what would be ideal, but it seems to be working for me. And, same for you. If it's working for you, that should be all that matters!
Best of luck to you, it sounds like you are definately on the right track and moving right along! Keep it up!
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2007/06/28, 08:53 AM
jcandrus - your shakes are good, your workouts are fine - do this for 6-8 weeks and see how you change. Try doing HIIT as your 20 minutes cardio - the calorie burn is incredible and it goes by fast!
I think if your weekend 'cardio' is brisk walking or playing a sport you enjoy, maybe a bike ride or rollerblading you are fine. I do think that a day off of lifting mid-week is beneficial, but if you have your program set up and don't feel too burnt out, do it and see how it goes.
Keep your food clean and you should see some good results.
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While we may not be able to control all that happens to us, we can control what happens inside us.
- Ben Franklin
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