Thread: advice on routine :)

This looks like a job for stepakus.....

Wow, you must be one health dude. you weight 145lbs, and about in your 50's ? Lots of cardio, do you do any lifting?

Originally Posted by fraseram

OK here goes... I've been doing a lot research lately on HIIT IT and LISS weight training and schedules. I am a well trained athlete with a VO2 MAX of 48 and a resting rate of 50. I've been training for years and have always worked hard.
here is my routine to date and looking for input
MON/wed/fri
fasted bikram yoga session
post breakfast heavy weights for 50 mins

tues/thus/sat
fasted HIIT cardio
5 min warm up
1 min all out 170's hr
1 min recover 140-150 hr to min 40
40 - 50 min recover at HR 140's
50 - 55 min 2/3 all out 1 min sets
55 - 60 cool down
walk on treadmill for couple more mins at LOW speed and good stretch

post breakfast bikram yoga session

SUN
rest day optional one bikram session

I dont feel burnt out or tired or like I've kiiled myself after my workouts but I DO feel worked LOL
after my cardio I AM spent and put all I can, in same with my weights but...I recover quicky and move on with my day like nothing
what do you think ????????

Why the fasted HIIT? And what's the deal with all the hot yoga? What kind of diet do you eat? And can you describe your weight training please?

Wow, I'm a little lost on this one. What do you mean by "post breakfast heavy weights for 50 mins"?

He eats breakfast, then later does his lifting.

Right on.

OP, what does your "Heavy weights for 50mins" consist of?

first off LOL I am a 31 year old female
my diet is mostly raw with yes lots of protein and healthy fats I eat very clean
I LOVE my hot yoga it aids in recovery and makes me feel centered
my weight routine is about 50 mins and consists off full body compound movements and power plate exercises
the fasted HIIT is about feeling good while doing cardio (feels heavy after meals) and convenience ( I have a three year old )

Ah, she, sorry. I get that all the time, too.

I don't know what to think. I wouldn't train this way, myself, but I'm not you.

What are your goals?

my goals are to just be fit and have fun. I am happy with my weight and bodyshape.
JUst an athlete at heart and like to be fit. I strive to always better a time or posture or lift a heavier weight ect.

I'm not sure why you're posting then. You seem to already like where you are. Most folks post up a routine when they want suggestions.

I AM looking for suggestions...... I was just saying what my goals and interests are
you said that you would not train this way why and what r your goals?

Forgive me, you see like a nice person, but you don't sound like you're looking for suggestions - you said you like your weight and your bodyshape. What can we suggest to you that won't impact upon your weight or your physique?

I wouldn't train like you do for a number of reasons - first and foremost, I'm lazy. Also, I hate sweating, so hot yoga is out. I would not recommend HIIT fasted except for very short periods of time at the end of a cut, for stubborn bodyfat (see "Daredevils", below). My goals always include more muscle and less fat. LOL! What can I say, this is a bodybuilding board.

understood and yes even (expected) as this IS as bodybuilding board and your goals are to preserve at all costs. LOL I am happy with shape and dont have a specific goal of gains ect however..... as an athlete am always striving to improve in performance and strength if anything. I know you get to a point where you are just DONE and maintaining but a change and some thoughts on what I AM doing would be cool and I hey I open to anything in the interest of science of the body and finding out what I am capable of

Fair enough. How tall are you, and what do you weigh?

I am quite tiny lol 4'6 and 80 lbs

Well, you're asking, so I'm telling - I'd like to see you gain 15 lbs. You are VERY thin.

What calories and macros do you run?

I don't COUNT or spilt hairs about my diet...... I just eat ( and a ton ! ) I would guess about 1400-1600 in a day.... keeping in mind I am only 4'6
I eat 6x daily and take my supplements
I have celiac and turners syndrome which is why I am so tiny
ps last photo was last year here is one more recent (though I know still very thin )

Both celiac and turner's are both problematic for mass, no doubt about it.

Are you on hormone therapy for the turner's?

yes and daily injections for bone loss

good luck. This is out of my realm.

fraseram, what medications and dosings are you receiving? Do you mind sharing this with us?

ok .... but I dont see what all this has to do with my routine?? just think of me as any other girl working hard LOL
synthroid
forteo injections
estrogen cream
birth control (for hormones)

You're not just any other girl, working hard. You have Turner's syndrome. This means reduced androgens and adrenal hormones. Many with Turner's are prescribed human growth hormone injections and testosterone. You are almost certainly deficient in these, evidenced by the osteopenia that drives the need for Forteo injections. Androgens, as are estrogens, are very useful for stimulating the formation of bone.

Oral contraceptives are a terrible source of hormones - but the cream you use is good. I'd feel more comfortable if I read you were also using transdermal testosterone and progesterone.

Synthroid only provides T4 - you aren't taking in T3, and with little or no androgen to help with the conversion, your liver deiodinase - which is responsible for the conversion of over a quarter of your circulating T3 - cannot do its job. Reduced T3 can and will impact upon such things as protein synthesis and mood.

Finally, I'd love it if you could track your dietary intake for a few days and report back with your calories and macros. I know you don't ordinarily track, but if you could for just a few days on FitDay - Free Weight Loss and Diet Journal, I might be able to help you maintain and build some bone.

I have to say I AM impressed
I see an endocrinologist and an orthopedist for my conditions and have everything under wraps. I have what is known as mosaic turns so I am only missing part of one x rather than missing a full x and having full blown turners. ALso yes girls are giving growth hormones now a days however this is only for a short period in their teens and early twenties. I am 32 and when I was diagnosed at age 12 these were not quite out yet and still being tested (we did not want to risk it) which yes is the reason for my osteo fragility and broken hip(relplaced) and two compound fractures in my spine (why you do NOT see running on my training roster!) LOL

Originally Posted by Built

You're not just any other girl, working hard. You have Turner's syndrome. This means reduced androgens and adrenal hormones. Many with Turner's are prescribed human growth hormone injections and testosterone. You are almost certainly deficient in these, evidenced by the osteopenia that drives the need for Forteo injections. Androgens, as are estrogens, are very useful for stimulating the formation of bone.

Oral contraceptives are a terrible source of hormones - but the cream you use is good. I'd feel more comfortable if I read you were also using transdermal testosterone and progesterone.

Synthroid only provides T4 - you aren't taking in T3, and with little or no androgen to help with the conversion, your liver deiodinase - which is responsible for the conversion of over a quarter of your circulating T3 - cannot do its job. Reduced T3 can and will impact upon such things as protein synthesis and mood.

Finally, I'd love it if you could track your dietary intake for a few days and report back with your calories and macros. I know you don't ordinarily track, but if you could for just a few days on FitDay - Free Weight Loss and Diet Journal, I might be able to help you maintain and build some bone.

Originally Posted by fraseram

I have to say I AM impressed
I see an endocrinologist and an orthopedist for my conditions and have everything under wraps. I have what is known as mosaic turns so I am only missing part of one x rather than missing a full x and having full blown turners. ALso yes girls are giving growth hormones now a days however this is only for a short period in their teens and early twenties. I am 32 and when I was diagnosed at age 12 these were not quite out yet and still being tested (we did not want to risk it) which yes is the reason for my osteo fragility and broken hip(relplaced) and two compound fractures in my spine (why you do NOT see running on my training roster!) LOL

Good call on the running - but if your endo and ortho had "everything under wraps", you'd be on combined thyroid, androgens and gh - and likely wouldn't have already had a hip replacement at 32. They would have had you increasing your protein consumption years ago. And they wouldn't have you on The Pill as a source of progestin.

Will you kindly do the fitday ritual and get back to me? I'd love to be able to at least help you with that part.

i think i will trust my specialists thank you....... i think (atleast where my hormones are concerned) they know more than you
i only came to the forum to talk about my work out routine and pumping iron with fellow lifters

Why not discuss the points Built has raised with your endo and ortho ?

These points could have a massive impact upon the way you workout and your future health.

What harm can it do ?

Interesting thread btw .

I trust my specialists know what they r doing as they see and deal with my condition everyday I can't tale gh hormone now at 32 my bc pill is all I need according to my levels and everything is running fine
My thyroid levels are good and all is well. I broke my hip in an accident that called for the replacement. I appreciate your thoughts but am not ill or any diff than anyone else. Just because I have ts does not make me unwell lol I am not my disorder
If I was unhealthy and lacking I would not be able to train the way I do and kick most peoples asses sweet !!!