cycle for more efficient recovery

[swordsedge]

I am planning on doing a cycle just to build my endurance and help me recover from my daily training more efficiently. I understand this goal can accomplished without roids. I want to run my first cycle anyways and gain some experience. WHAT DO U GUYS RECOMMEND FOR A CYCLE????

I am running 1 hours of endurance(20 mins jumping rope and 40 mins running) and 1 hour of bodybuilding from Monday to Friday. My recovery is very slow, my leg is very sore the next day. I am doing endurance training and weight lifting for fat loss and endurance only. I don't care about building muscles atm.

I take ZMA, fish capsules, probiotics, multivitamin, power shock bcaas, iso maxx protein powder.

My diet:

Morning
multivitamin
1 cup of fat milk (not fat free) - 73
1 egg - 90 cal
1/2 scoop colostrum - 20cal
2 slice of bread - 200 calories
1 Orange - 62
1tsp of The total Efa - 130 calories

Mid Morning:
IsoMaxx 1 scoop: 24 mg protein shake - 100 calories
1/2 tsp of coconut oil - 58.5 cal
1 med Banana - 105 cal

Lunch:
1/2 cup chicken breast - 129 cal
1 cup cooked Basmati rice - 160 cal
1/2 tsp of coconut oil - 58.5 cal
2 cup Lettuce - 8 cal
1 Tomato - 22 cal

evening: (work out)
Before and in between exercises: 3 scoops of power shock bcaa and preworkouts = 108 cal
IsoMaxx 1 scoop: 24 mg protein shake - 100 calories
1/2 scoop colostrum - 20cal

Dinner:
probiotic caps - no cal
1/2 cup chicken breast - 129 cal
1 cup cooked Basmati rice - 160 cal
1/tsp of coconut oil - 58.5 cal
2 cup Lettuce - 8 cal
1 Tomato (not cup) - 22 cal
1 egg - 90 cal
ZMA


This is my stats and goals for the next 60 days:

Atm: light running/jumping rope for 60 minutes a day, and body building for sixty minutes

Baseline diet is 2,800 calories, I can meet my goal by eating 1930 calories a day.

I am making 854 calories deficit.

I can maintain my weight by eating 2257 calories.

initial weight = 79
initial fat percentage is 24 percent
initial bmi is 27.3

Goal to achieve:
final weight = 60.1
final fat percentage is 13.5 percent
final bmi is 20.8

 

[Judo Tom]

you are not recovering because you are doing too much right now...

why are you doing all this work? are you an athlete or just a gym nut? tell us why you are doing all this work and we can help out some more.

also do you take glutamine, bcaa or anything like that?

hmm if you are just doing this for fatloss i would look into some type of hiit training or tabatas or something like that.. you probably have cortisol levels through the roof and all this work is actually going to make it harder for you to lose weight.

how long have you been on this routine? and what have the results been like?

 

[swordsedge]

you are not recovering because you are doing too much right now...

why are you doing all this work? are you an athlete or just a gym nut? tell us why you are doing all this work and we can help out some more.

also do you take glutamine, bcaa or anything like that?

hmm if you are just doing this for fatloss i would look into some type of hiit training or tabatas or something like that.. you probably have cortisol levels through the roof and all this work is actually going to make it harder for you to lose weight.

how long have you been on this routine? and what have the results been like?

I take EFA's, BCAAS, multivitamins, protein powder and ZMA.

I do think that cortisol is a problem. I already take Omega 3 and fruits and veges. What else do i need to lower cortisol either naturally or artificially.

I just started this routine recently. My diet had been unhealthy before starting this routine.

 

[Judo Tom]

again it depends on your goals.. are you trying to be a marathon runner? a distance swimmer?

why are you in the gym everyday for 1hr?

all of this will come into play.

you can start by buying the best protein powder you can afford and taking 10g of glutamine pre/postworkout and see how much that helps.. it defintely helps me I dose bcaa's the same and I take in a lot of protein and calories everyday.

 

[swordsedge]

again it depends on your goals.. are you trying to be a marathon runner? a distance swimmer?

why are you in the gym everyday for 1hr?

all of this will come into play.

you can start by buying the best protein powder you can afford and taking 10g of glutamine pre/postworkout and see how much that helps.. it defintely helps me I dose bcaa's the same and I take in a lot of protein and calories everyday.

I am planning to start kickboxing in "six" months and my friend recommended me to first get my diet straight, lose some body fat , build endurance and strength in the mean time. My goal is to build endurance, and strength. Recover very quick so I can excercise more efficiently in my next work out.

I will get some Glutamine as well.

 

[Judo Tom]

then you are in the gym way to long for you goals

get your 'cardio' done in 10-20 mins and get out of the gym.... look into intervals.. way better for a kickboxer..

what routine are you doing that has you in the gym 1hr a day all the time... probably need to switch that up .... look into starting strength, 5x5 or wendler 5/3/1



i do have a lot of experience in this area and i hope i get you thinking about switching stuff up so you can get better results in a more efficient manner.

Good Luck

 

[swordsedge]

then you are in the gym way to long for you goals

get your 'cardio' done in 10-20 mins and get out of the gym.... look into intervals.. way better for a kickboxer..

what routine are you doing that has you in the gym 1hr a day all the time... probably need to switch that up .... look into starting strength, 5x5 or wendler 5/3/1



i do have a lot of experience in this area and i hope i get you thinking about switching stuff up so you can get better results in a more efficient manner.

Good Luck

I am starting Wendler this evening. Can you explain more about the Cardio workouts? 10-20 minutes a day for fat loss? I am trying to make 847 calories deficit a day, So was I training 90 minutes 5 times a week. I do feel like I am over training though.

 

[Judo Tom]

20 mins here is a brutal one

burpee box jumps with a 20lb vest on .. 20 sec of burpees 10 sec of rest.. repeat for 8 work sets.. rest 1 minute

repeat that 4 times

that will drop more fat off you then anything else and it will make you more explosive and better prepared for kick boxing

i have a ton of workouts like that if you need help.. again the hrs in the gym should be for skill training not for fat loss.

look into tabata intervals.. use some good exercises in them and rotate them every 8 sets.. take 1 min rest and repeat.. great work / rest scheme for fighters.. go on youtube and grab a stopwatch.. start the watch when a flurry of excitement happens.. then stop/start it when a break in the action repeats.. you will see that 2-1 is a common ratio and 20/10 is a great way to prepare.

some exercises you can use for intervals are: burpees, box jumps, kipping pull ups, jumping pull ups (pull up/push down), bw squats, bw jump squats, kb swings, power cleans, sit ups, push ups, etc etc

basically i would do wendler 3x a week and 2-3 interval days a week to start.. then build up from there. very few professional full time athletes will do hard core interval training more then 4-5x a week so dont go crazy.. if you are doing them that often you are not pushing hard enough..

hope this helps.

Good Luck