Do you think this is over training?

[solidj55]

This is what my routine will be like. I have several goals with this and they are: 1) Decrease my 1.5 mile run time(most important) 2) Drop bodyfat 3) Maintain as much muscle as possible

I will only be lifting 2-3 days per week using only compound movements and maybe one isolation movement for triceps and biceps and of course my abs. This is what I was thinking my routine will look like.

Monday
am-1 hour walk on treadmill
pm-lift

Tuesday
am-1.5mile run

Wednesday
am-1hour walk on treadmill
pm-lift

Thursday
am-3/4 mile run

Friday
am-1 hour walk on treadmill
pm-lift

Saturday
am-15 minute interval sprints

What do you guys think?

I am 5'5" 182-184lbs BF??? My diet will be low carb, high protein, moderate fat. I will be eating about 220-240g Protein per day, about 60-80g Carbs per day(timed around pre and post lifting and post am cardio) and about 80-90g Fat per day mostly through fish oil, flaxseed oil, and almonds/peanut butter. I need to drop my bodyfat down for a physical and I am working on my 1.5 mile run as well for that reason but I still want to maintain some good muscle and strength.

 

[louden_swain]

Not too bad!! It sounds like you are willing to put forth the effort towards getting in shape. This seems like an all around program for an athlete. Are you a student in a particular sport? I think 3 days a week for lifting will prevent you from over-training. Now, be sure to stretch as much as possible.

 

[Legion Kreinak]

Wow, you really should tone down on eating all that protien, that doesn't fuckin' help any. Cut down on your intake, and just do alot of aerobics.

 

[goldenone]

solidj55, Looks solid to me. You might have to see how your body feels after a few weeks...and make adjustments if need be.

I seen you post some on the power lifting board. Are you training westside or a hybird version?

 

[solidj55]

Thanks for all the replies.
I was training Westside, right now I am not able to put my full concentration into powerlifting because of trying to find a job that requires me to run lol, so I am just more or less training not to get weak instead of training to get strong if that makes sense. Basically I am using a bodybuilding style routine that is geared toward powerlifting, I may end up getting stronger but I doubt it right now. I guess sometimes youve got to make short term sacrafices to insure your long term goals. I cant wait to stop all this damn running so I can get back to powerlifting full time.

 

[goldenone]

I understand what your saying. With the type of work I am in,I have a hard time keeping my strength in the spring and summer.

 

[solidj55]

Mind if I ask what you do? Just curious, I like to see what other people do for a living especially if they have laborous jobs. I am hoping to be a police officer or a corrections officer, either way I have a pre-employment PT test and thats why I am doing all of the running. When and if I get the job I will continue to run up until I go to the academy just to keep in shape for that but after the academy watch out, Im going to be back in the 165lb weight class benching over 400lbs!!!

 

[teen1216]

Wow, you really should tone down on eating all that protien, that doesn't fuckin' help any. Cut down on your intake, and just do alot of aerobics.

Legion Kreinak, why do you think that? And solidj55, routine looks good to me for your goals.

 

[solidj55]

Thanks Teen

 

[Lumberg]

Actually I think it looks excellent. The only thing I am not sure of is simple carbs after cardio? Don't you want to take advantage of PEEOC to burn extra fat?

Not offering advice, just asking--I don't do cardio.

JC

 

[goldenone]

solidj55, I am part owner(family owned business) of a landscape company. We have two retail stores and one full time landscape crew. Through the spring and summer its six days a week,10-12hr days. The hours are not too bad...its the heat that zaps me.

Impressive numbers! especially at that body weight. I train using hybird version of westside. I dont have time to compete...so I dont shirt up much. My best lift is 465 raw@225lbs using just cell-teck j/k There is a pick of me at work in my gallery.

Good luck on the test!

 

[solidj55]

joncrane-thats actually probably a good idea about the carbs post cardio, I may just not use carbs except pre workout and post workout, Ill just down some good protein after my cardio and leave the carbs to lifting.

goldenone- Man I understand why your job would zap you now, I used to do odd jobs in the summers back in the day when I was in high school/first year of college. I mowed 12 yards per week, mulched at least 3 yards per week, worked part time unloading/loading trucks at a lumber yard, and planted flowers and shit, damn I would be so tired, my lifting always suffered, I couldnt gain strength for shit, but I always seemed to maintain it, I was ripped to shreds then though lol, unlike now. That was also before I knew how to diet and I also tended to hit it a little too hard in the gym sometimes and over train.

 

[goldenone]

solidj55, What part of Virginia are you from? You dont have to be real specific,just wondering.

 

[gettinlarger]

Wow, you really should tone down on eating all that protien, that doesn't fuckin' help any. Cut down on your intake, and just do alot of aerobics.

You can never have enough protein, bro. It doesn't matter if he's cutting or bulking.

 

[solidj55]

I am in a small town that is right on the Virginia/West Virginia line, if you know anything about this area you will know what town I am talking about when I say that this town is actually in both Virginia and West Virginia and has the same name.