Need a meal plan for alot of conditioning
05-08-2011 01:22 PM
LOL dude, a recovery week doesnt mean go pick up a sport to push yourself in. Since your so so obsessed with this.
Eat 3000-3500 cals a day, increase fats, saturated too.
Lifting is training, conditioning is suppose to better your training, not take away from it.
Try lifting 4 days a week, for the next week or two do a deload, go do 50% of the weight you normally do and less volume, just get some blood moving and leave. Then on two of your off days do some conditioning work. This would be much better i think. Again analysis paralysis.
05-08-2011 01:26 PM
yah dude, you can't just pick up a new sport to play in your "off" week. I've tried it before. I do a lot of both cardio AND weights. I said to myself ok I'm gonna drop the cardio this week and just go all out on the weights that will help me recover. Not even close. And I've also said ok I'm gonna drop the weights this week and just up the cardio a bit, that should give my body time to recover....not even close. You really need a week off of doing ANYTHING at a decent level of intensity. Do just enough to get some blood flowing, almost like a stretch session every day, keep the muscles loose, and that's it, nothing more nothing less. It's the only way you will be able to recover.
05-08-2011 01:31 PM
Overtraining has a lot to do with the cns system. Reducing intensity and training in general is the only way to really give it a break.
05-08-2011 01:33 PM
Going to do cross- country like swimming one morning do a full body routine(push-ups,sit-ups,chin-ups,jumpsquats)just around 130bpm nothing hard.
Mix it up from day to day and not going to eat less this time.
Sticking to 2400cals and make up cals from workouts.
05-08-2011 01:48 PM
Just do what you want, if your not going to listen to anyone. Thats fine. Stop making threads on this topic. Dont bring it up anymore. Just do your thing.
05-08-2011 01:49 PM
I promise you your gonna make a new post in a week asking more questions about overtraining
05-10-2011 09:16 AM
I thank you's all for your time and wisdom.
The cross-training helped its like a deload.
Feeling very good with only a 2 day break.
I did listen to all you guys it just took me alittle while to do it.
So overreached was likely problem.
Been doing things that i almost enjoy fixing up house,shooting new beretta 9mm in,working on my 67 deuce.
Going to start again next week(not same routine)with two opp.eat more train the same or eat the same and train less going for second.
Lifting 3x a week with conditioning on off days and mixing heavy-bag,ab's in morning for 30min every other day.With complete rest from training/weights and diet on weekends the diet part will still be 95%clean with one treat to really scew with my body.Haven't had anything bad for me in yr or two
05-10-2011 09:25 AM
id say make some training goals to aim for. Give yourself something to work for. Not just a bunch of conditioning
05-10-2011 09:42 AM
my goal is to have alot of endurance lean out and build some frigin strengh.
But with doing it in balance this time.
All kidding aside i really like the conditioning part in just 1 week i went from having a hard time doing 25 push-ups to being able to do them with med-ball or clapping.So thats one goal.
You think the full body is wise??And what do i do to help lagging parts?Or will everything grow together?I'll shut up sorry i over think to much.LOL
05-10-2011 09:45 AM
Look into 5/3/1 by jim wendler for the strength part and lagging parts or Westside for skinny bastards v3.
Do conditioning work 3 times a week (hill sprints, prowler push, strong man stuff, ect)
05-10-2011 09:53 AM
Got them both printed out wsfsb part 1,2 part 2 has routine for conditioning and 5/3/1 seems like it would be kinda easy.
Have you tried them?
Also if you have a 9mm and a ****s sporting goods by you there shells are $11 a box
05-10-2011 09:58 AM
V3 is the best of the west for skinny bastards, and has a conditioning layout.
5/3/1 is amazing. Ive used them both. Im seeing good results with 5/3/1 with the built in progression and deloads. All my major lifts are up 50-80lbs right now.
05-10-2011 10:05 AM
at slightly shorter and same weight, but less activity my real maintenance is around 2800, so i'm not sure how yours came up as 2400
05-10-2011 10:10 AM
Thats what it comes out to during time off from all the training im only doing 30min in morning now to aid in recovery and get blood flowing.
I figured i need around 3500cal to train the way i was if not more.
05-10-2011 10:14 AM
I meant part 3 put the 5/3/1 sounds like good progress your making so thats a real possiablity for me to use.
But might not work for me like you, won't know till i try.
Thats one thing i came to over this time what works for one doesn't always work for me.
05-10-2011 10:32 AM
There is such a discrepancy in the calculators everyone uses. I can use 10 different BMR calculators, and add activity and what not, and I'll get 10 VERY different answers as to what my maintenance cals are, and what I should take in to lose fat etc..
Originally Posted by EasyEJL
One has me at 3200 and needing 2700 to lose weight, fitday has me at almost 4000 just with factoring in my job, not even any of my training, it's quite ridiculous how far apart they all are, lol.
05-10-2011 10:34 AM
Wouldn't training the body as a whole each workout lead to better strengh?
Since i'd be doing compound exercises 3x week for each body part.
like chest press
clean and jerk
Do this 2-3/8-10x
I just made this up for example(seems pretty good though)
05-10-2011 10:41 AM
Maybe, i like programs made for strength if that is my goal.
05-10-2011 10:45 AM
not really, because the problem there is that the body part isn't likely to recover fully in 2 days, particularly if you are having recovery issues to begin with. If you do that, i'd also rotate which body part you hit first each of the 3 days. So chest first monday, back first wed, legs first friday. At least that gives a bit better odds. Also i'd vary rep range, do lower volume heavy sets for that first body part, and more high volume lighter sets for the other body parts.
Originally Posted by tubbednova
05-10-2011 11:00 AM
I know its more of a base line thing.
I know at 2200cals i lose about a lb a week doing nothing but eating the little that it comes out to and sleeping and on this thing.
Mybe 2400 isn't enough if i already burned 400 this morning.
Makes sense that i ate 3000 trained the way i did and lost muscle the week going hard core lifting/training.
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