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Hey all!
I'm a long-time lurker, first time poster. I've been weight-training for years now, but have only really been focusing on it for the past 6 months or so. I used to be a cardio-junkie and am still trying to break that habit. I adore weight training (who wouldn't?) and really want to try improve my routine as much as I can.
I do not know my bodyfat % (my darn gym lost their calipers), but my height is around 5'6" and my weight is around 112-115 (I don't own a scale, but hop on the gym's once in awhile...I don't think weight is a good indicator of health). I would guesstimate my % to be around 18%.
I'm the classic woman stereotype: upper body is very lean and built rather well...lower body could use some more work. I definitely have nice strong quads (hammies could use some work), but have that estrogenic pudge thing going that hides it. Goal...lose that pudge, continue to gain strength and muscle.
My current work schedule allowed me to do some fasted cardio in the morning (steady-state, 30 minutes) and then weight train in the evenings. I have been going four times a week, with a chest/tri; back/bi; legs; shoulders split. And (I'm ashamed to say), I was doing cardio in the evening as well...left over cardio-bunny days.
I will be starting a new job now, and will need to change my routine...which I want to do anyway. I'll be hitting the gym once in the morning before work. Thus, all weight training and cardio must be done in one session. I do have the option of evening cardio (have a bike at home), but prefer not to do that if I don't have to.
I'd love some diet and training tips. I can't do Shadow's routine, as I can't work out seven days a week (religous reasons...no negotiation here). My diet right now...very clean (no processed foods at all except whey), but probably not enough cals spread out correctly (former anorexic who hates to eat during the day and eats more in the evening). Ratios are about 50/35/15 p/c/f. I do keep kosher, so am limited to what I can eat and how...kosher meat is expensive and I can't mix meat/dairy.
Long story short...how should I combine cardio and lifting in one morning session? I obviously can't do this fasted, so how should I spread out my meals?
Grazi.
I'm a long-time lurker, first time poster. I've been weight-training for years now, but have only really been focusing on it for the past 6 months or so. I used to be a cardio-junkie and am still trying to break that habit. I adore weight training (who wouldn't?) and really want to try improve my routine as much as I can.
I do not know my bodyfat % (my darn gym lost their calipers), but my height is around 5'6" and my weight is around 112-115 (I don't own a scale, but hop on the gym's once in awhile...I don't think weight is a good indicator of health). I would guesstimate my % to be around 18%.
I'm the classic woman stereotype: upper body is very lean and built rather well...lower body could use some more work. I definitely have nice strong quads (hammies could use some work), but have that estrogenic pudge thing going that hides it. Goal...lose that pudge, continue to gain strength and muscle.
My current work schedule allowed me to do some fasted cardio in the morning (steady-state, 30 minutes) and then weight train in the evenings. I have been going four times a week, with a chest/tri; back/bi; legs; shoulders split. And (I'm ashamed to say), I was doing cardio in the evening as well...left over cardio-bunny days.
I will be starting a new job now, and will need to change my routine...which I want to do anyway. I'll be hitting the gym once in the morning before work. Thus, all weight training and cardio must be done in one session. I do have the option of evening cardio (have a bike at home), but prefer not to do that if I don't have to.
I'd love some diet and training tips. I can't do Shadow's routine, as I can't work out seven days a week (religous reasons...no negotiation here). My diet right now...very clean (no processed foods at all except whey), but probably not enough cals spread out correctly (former anorexic who hates to eat during the day and eats more in the evening). Ratios are about 50/35/15 p/c/f. I do keep kosher, so am limited to what I can eat and how...kosher meat is expensive and I can't mix meat/dairy.
Long story short...how should I combine cardio and lifting in one morning session? I obviously can't do this fasted, so how should I spread out my meals?
Grazi.
