cardio SHOULDNT be done at all during the novice period, search harder.
Anyone who says you can do both to the maximum degree is lying to you - if you want to place triathlon over lifting thats fine, but expect consequences.
The Vitals:
Male
24 y/o
Average build - Not overly lean/athletic or chubby
189cm or 6'2"
80.4kg or 177lbs (about a week old - I may be a 1/2lb - 1lb or so heavier now)
A Quick Background:
I have been lifting for twelve months now, seriously for about six.
Initially I started lifting in my TAFE/college gym, with little idea of what I was doing. Technique and form were quite horrible, from what I remember. I was actually doing SS back then too, however I don't think I really "got the point" - I was adding way too many isolation exercises after the lifts, using a smith to bench with, not using a power rack to squat with etc.
I then joined a local gym where I then undertook ~16 months of various 3/4 day splits. Some progress, though again probably too much focus on isolation exercises.
For the past two months, I have been on Lyle McDonald's ketogenic diet. I stopped this recently after seeing little progress in terms of fat loss, a few arising health issues as well as generally being "over it". I think this diet may be best for those who have a decent amount of body fat to lose in the first place. I was reasonably lean even before I started.
I am now looking to go "Back To Basics" (hence the thread title) by really concentrating on the big, compound lifts to develop overall strength.
Diet:
I'm not really focusing on X amount of protein, carbs or fat. I will monitor for a few weeks this once I settle into the program a little more. Basically, if I'm hungry, I'll make sure I eat.
Typically, I'll be munching on meats (beef, chicken, fish mainly), eggs, skim and whole milk, natural peanut butter and celery, wholemeal breads and muffins. Whatever I can find really.
Supplements:
WPI/WPC: At the moment I'm having 4-5 25g protein shakes per day, evenly spaced. TOTAL 100g - 125g.
Creatine: On days - 5g before workout, 5g post. 5g with dinner. TOTAL 15g. Off days - 5g breakfast in shake, 5g in dinner shake. TOTAL 15g on days, 10g off days.
Vitamins: Taking a "one a day" vitamin in the mornings.
Fish Oil - Two or three times a day, with main meals. I will skip it if I'm eating fish for lunch or dinner.
Routine:
Sun/Tues/Thurs - A/B/A or B/A/B
Mon/Wed - Cycle/off (or vice versa)
Sat - Cycle
The above is still to be tested and refined. Basically, I am not sure whether my lifting will benefit or suffer from cycling. I will take it easy to begin with and increase intensity until I find my lifting starts to suffer, then back off a little.
The idea is to go for a low intensity ride on the day following the deadlift/squat workouts ("B" workouts), such that recovery through increased blood flow. Moderate intensity ride after squat only workouts ("A" workouts).
I am an avid mountain biker, hence the road riding during the week to retain leg endurance. Generally, group-based mountain biking will occur on Saturday and Sundays, at moderate/high intensity, for around two hours. Depending on the frequency and grade of hills, mountain biking could be classed as HIIT at times.
For example:
Sunday - A
Monday - Moderate ride
Tuesday - B
Wednesday - Low intensity ride or off
Thursday - A
Friday - Moderate ride
Saturday - Mountain biking or off
The following week:
Sunday - Off (due to previous days mod/high intensity mountain biking)
Monday - B
Tuesday - Low intensity ride or off
Wednesday - A
Thursday - Moderate ride
Friday - B
Saturday - Off or low intensity ride (due to previous days "B" work out)
Sunday - Off or low intensity ride (as above)
Etc..
Current photos:
Goals:
In no particular order...
* Develop overall strength and tone entire upper body.
* Develop and maintain core strength for sports (i.e. mountain biking).
* Develop and maintain cycling ability for distances of up to 30km, at moderate/high intensity, once per week.
* Develop and maintain running ability for distances of up to 15km at moderate/high intensity, once per week.
The Long Term Plan:
* Maintain all of the above - Perhaps cutting lifting to two days a week (but still lifting heavy) to maintain lean body mass (I.e. not develop it), if this is possible.
Foreseeable/Possible Issues:
* The cycling and running - I will have to take slowly and carefully.
* Creatine consumption - Heard many different things here.
* Protein consumption - Without sitting down and writing a book/number crunching about everything I eat and drink.. for now I am sticking to four or five shakes a day.
Cycling is best to improve cycling.
Hi Tony,
I've read a number of your interviews in regards to strength training for endurance athletes and my current situation seems to be very similar. They have really got me thinking and I'm glad I've got a bit of "fresh air" from you, after all the hot wind from the beefcakes out there. (Not referring to ausbb hereYes, I am referring to that "other", very, very large forum )
Basically, I'm a keen mountain biker by nature but I also want to be able to develop overall strength, particularly my upper body and core area, mainly to look and feel healthy. I don't give a rats about being able to lift xxx kilograms, but I wouldn't mind a bit of extra lean body mass on my chest, back arms shoulders etc. I figured the cycling had my legs covered, but after reading your articles I am not sure. I also enjoy running once or twice a week (up to 15kms) and partaking in the odd Duathlon or Triathlon (though swimming is not really my thing...)
I have recently started Mark Rippetoes Starting Strength plan. The plan is a 3 day full body workout, including big lifts like the squat, deadlift, overhead press, bench press etc. My issue is this - I've heard time and time again (on various forums) that I must choose one or the other. I.e. serious strength training or serious cycling. I am open ears if there's a more suitable program to work from.
I really enjoy going to the gym and seeing improvements and I love my riding but you can see where my frustration is coming from when everyone tells me that they "just don't mix".
Can I not remain competitive in my running and, more importantly, my cycling (road and MTB) whilst still packing on a bit of muscle?
Cheers,
Greg
He's currently on a vacation so i wouldn't my hold my breath waiting for a reply.Thanks for those links Haz... I really enjoyed reading the interviews. I just sent an email to Tony:
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