Thread: Vanessa's Routine...help me out, k?

Originally Posted by VanessaNicole

Okay, so can you guys give me some advice?

My goal is to keep the muscle I have while I'm leaning out, and to get stronger.

The problem is that I teach cardiokickboxing three times a week. Cause of my work schedule I also have to weight train on those days.

Intense cardio + heavy weights = loss of muscle? What is your take on this?

I do always feel a little drained by Fridays, but nothing I can't handle.

Anyway here is my routine. It's a 3 day full body split, so MonWedFri.

Day 1 (5*6)

Reverse Lunges
Romanian Deadlifts
Flat DB press
Seated cable rows
Skull crushers
Cable bicep curls
(I hour cardio kickboxing)

Day 2 (2*15)
Full sguat (ass to the grass )
Incline bench press
Deadlift
Military press
Lat pull downs (wide grip)
(1 hour kickboxing)

Day 3 (3*10)
Incline DB press
Barbell rowa
Lunges
Split squats
Dumbell press
Underhand grip lat pull downs
(1 hour kickboxing)

I do calves almost every workout. And abs get done during my class.

It seems to be working, but maybe I could make it even better?

Thanks.

VanessaNicole

If you're doing a full hour of intense kickboxing, you need to lighten up your work load a tad. The fact that you've got 4 days a week to recover is good but the influence of that cardio on the previous hour of weight training is going to be hugely detrimental, in my opinion. Do you have a good post workout nutrition program down?

You're going to have trouble leaning out, keeping muscle, and getting stronger. It's possible but difficult. You certainly won't be building much muscle unless you are already heavily overtrained (which you may be).

What are your goals? How much do you weigh? Body fat percentage?

I think your exercise selection is pretty good, but I agree with DD: performing an hour of kickboxing right after you do a full body resistance training workout it probably not the best idea. I would avoid it if you can, or at least implement proper pre and post workout nurtrition to help minimize that potential catabolic catastrophe that this could potentially result in.

Ummm... Nice avatar... That is all.

Thanks for the great advice.

I was kind of worried about that too.

My stats are: 5'9", 146 lbs, the last time I had my bf% done it was 19%. I want to get down to the 138-142.

The thing is that on workdays I work 24 hours, so I really can't fit a workout in there...

I can do 4 workouts a week, so I'll put one of those workouts (probably the one with full squats) on a non kickboxing day.

As far as post work out nutrition, I eat this immediately after my workout:

Shake with 30 grams Protein
5 rice cakes-about 60 grams of carbs

Then a few hours later I eat 4-5 oz of top round steak with veggies and 1/2 cup of plain low fat yogurt.

I'm eating 1800 calories a day (almost totally clean) and losing about 1/2 a lb a week. If I stop losing I'll cut back a little more.

Do you guys think it makes a difference if I do my weight training before my kickboxing as opposed to after?

Would it make a difference if I did my weight training in the morning and then taught my class in the evening as usual?

Any thoughts?

Vanessa Nicole

Originally Posted by VanessaNicole

Thanks for the great advice.

I was kind of worried about that too.

My stats are: 5'9", 146 lbs, the last time I had my bf% done it was 19%. I want to get down to the 138-142.

The thing is that on workdays I work 24 hours, so I really can't fit a workout in there...

I can do 4 workouts a week, so I'll put one of those workouts (probably the one with full squats) on a non kickboxing day.

As far as post work out nutrition, I eat this immediately after my workout:

Shake with 30 grams Protein
5 rice cakes-about 60 grams of carbs

Then a few hours later I eat 4-5 oz of top round steak with veggies and 1/2 cup of plain low fat yogurt.

I'm eating 1800 calories a day (almost totally clean) and losing about 1/2 a lb a week. If I stop losing I'll cut back a little more.

Do you guys think it makes a difference if I do my weight training before my kickboxing as opposed to after?

Would it make a difference if I did my weight training in the morning and then taught my class in the evening as usual?

Any thoughts?

Vanessa Nicole

Sounds like you have your diet in order, and that is pretty good as far as post workout nutrition goes.

Definitely do your weight training first. It is the more glycogen dependent of the two activities.

I'd split the workouts, maybe morning and night - if that's not possible, trim one of the kickboxing days out (or maybe alternate days).

Originally Posted by Duncans Donuts

I'd split the workouts, maybe morning and night - if that's not possible, trim one of the kickboxing days out (or maybe alternate days).

Indeed. Separating the kickboxing workout and resistance training workout by several hours would do you well. I have heard suggestions of at least 6 hours between workouts to allow for your endocrine system to return itself to baseline status, or close to it.

You have your post-workout nutrition down nicely. But what about the before and during? This is even more important given your situation of kickboxing and resistence training. What do you eat/drink?

I would suggest a good pre-workout shake, do y our weight training first, sip on a good BCAA mix during your training, and down more pre-kickboxing. Take a 15 minute rest, do your kickboxing, then eat as you planned.

If this increases your daily calorie intake, decrease your intake accordingly on your non-training days.

Originally Posted by Twin Peak

You have your post-workout nutrition down nicely. But what about the before and during? This is even more important given your situation of kickboxing and resistence training. What do you eat/drink?

I would suggest a good pre-workout shake, do y our weight training first, sip on a good BCAA mix during your training, and down more pre-kickboxing. Take a 15 minute rest, do your kickboxing, then eat as you planned.

If this increases your daily calorie intake, decrease your intake accordingly on your non-training days.

Hmm...great idea.

I take nothing during. Before I eat a p/c meal.

But I didn't even think of that. I'm gonna try that tomorrow.

Thank you.

VanessaNicole

No problem.

i tried working out 2 times daily before .... make ur weight training in the morning as u said and in between workouts have proper rest and nutrition .....and try having a nap or even several naps before ur other workout to give ur body a chance to recover as much as it can......

Originally Posted by CowPimp

Indeed. Separating the kickboxing workout and resistance training workout by several hours would do you well. I have heard suggestions of at least 6 hours between workouts to allow for your endocrine system to return itself to baseline status, or close to it.

yeah i even heard others say that u must have at least 8 hours in between ..

but i think if she is used to have no rest in between then her body will have stronger recovery abilities and she'll be able to recover much faster than that....

Originally Posted by assassin

yeah i even heard others say that u must have at least 8 hours in between ..

but i think if she is used to have no rest in between then her body will have stronger recovery abilities and she'll be able to recover much faster than that....

Well, unfortunately what's optimal isn't always plausible. If she really wants to get those kickboxing workouts in and that's the only way it will work, it will have to work.