7 day a week Training..Is that TOO Much?

[signedup]

Hi, I have been doing plenty cardio for last one year and have lost 15 kgs which also ate away my muscle mass. I am 5'10 and weigh 77 kg with an athletic physicqye. I have taken up weight training now to build up muscles and reduced on cardio. I have been gymming for 2 months now and want to make a concrete plan for next two months- November, December 2008. This is what I have planned and I can achieve that without stress.
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Monday: AM:Cardio- 40 minute walk @ 6km/hr
& 20 minute run @ 12 km/ h r
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Tuesday: AM:
Fitness & Abs: 20 minutes
Self Weight for CHEST: 10 minutes
Weight Training CHEST: 40 minutes

PM: Swimming for 30 minutes nonstop
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Wednesday: AM:
Fitness & Abs: 20 minutes
Self Weight for TRICEPS: 10 minutes
Weight Training TRICEPS: 40 minutes
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Thursday: AM:
Fitness & Abs: 20 minutes
Self Weight for SHOULDERS,COLLAR: 10 minutes
Weight Training SHOULDERS, COLLAR: 40 minutes

PM: Swimming for 30 minutes nonstop
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Friday : AM:
Fitness & Abs: 20 minutes
Self Weight for BICEPS: 10 minutes
Weight Training BICEPS: 40 minutes
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Saturday: AM:
Fitness & Abs: 20 minutes
Self Weight forBACK,WINGS:10 mins.
Weight Training BACK,WINGS: 40 minutes

PM: Swimming for 30 minutes nonstop

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Sunday : AM:
Fitness & Abs: 20 minutes
Self Weight for LEGS: 10 minutes
Weight Training LEGS: 40 minutes
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I take proper pre-workout and post workout nutrition with Whey, Complex Carbs, egg whites, etc. Other nutrition supplements in natural form throught day include Apple Cyder Vinegar, Cod Liver oil, flaxseed oil, etc. I get sound sleep for 6/7 hours at night and thats the only rest I get!
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Q1: Do you think I am overdoing and need more rest to build muscles, as they say that muscles develop during rest !

Q2: Have i divided the muscle group sequence correctly or should it be different

 

[P-funk]

i don't even understand what is going on there!

 

[go4kj]

Simple answer: YES it is too much.

Read the sticky threads, they have all the info you need to design a training regimen. Find one that works for you. You will only find one by experimentation.

Read the nutrition sticky threads too. You will be surprised by the amount of knowledge you can gain, by just doing that.

Good luck......

BTW how is Mumbai? Haven't been there in 4-5 years. I'm sure it has changed a lot.....

 

[Merkaba]

yea read the stickies.

50 minutes of biceps?
And its not gonna matter if youre not taking in the adequate macs. You dont know how many people say they eat a "proper" diet...then when they track they are coming in waaaaay under or waaay over one or more key areas. I willing to bet youre the same. How many calories do you average a day?

 

[Hench]

you new to weight lifting, so a simple push-pull-legs split should work well for you. no way in hell i would be training seven days a week.

why so much fitness(and what do you mean by fitness)? why so much swimming and running?

gaining mass is pretty simple, lift eat sleep - repeat.

there are many more questions i would like to ask, but please respond to merkabas questions, so we can get a general idea of where your at.

 

[signedup]

Thanks for the replies Merkaba, Go4kj, and Moondogg.

I will read the sticky threads as soon as I post this message. I am new to this board and i am glad I joined.

To answer questions: What I mean by fitness is a simple head to toe stretching and flexing exercises for 10 minutes which I learnt during my Karate Classes. I follow it with 10 minutes of Stick exercises for Core and Reverse Crunches for ABS. Why I do this is bcos I am a avid runner and swimmer and wish to maintain my cardio form well too.

50 minutes of BICEPS ! 10 minutes of that is Self-weight Chinups. Rest 40 minutes are Barbell Curls and Preacher Straight, Hammer and Zottman Curls with dumbells at moderate weights. Followed by Cable pulley. Surprisingly I added 0.5 inch on biceps in 1 month doing this. I dont how good it is, but it definitely showed progress

I do not know what is a push-pull-leg split and will educate myself by reading the stickies as you said.

I dont measure my calories bcos I am from Mumbai in India and we dont have nutrition values on packaged food item as in USA or Europe. Moreover I eat homemade food over which I have little control. I try to keep Protein intake at 170 gms / day as I weigh 170 pounds. carb content at 1.5 times protein and fat i dont measure.

Now let me read the sticky threads.. Meanwhile I will be thankful if you enlighten me with your personal experience ( 5 day week or 3 day week).

By the way Go4KJ, Mumbai is still the same.. Polluted and vibrant and unhealthy

 

[Gazhole]

7 days is far too much, as others have said.

3 days should be fine, but its what you're doing/eating on those days thatll make the difference. You need to give your body ample time to rest and repair, so 7 days a week training doesnt let you do that too well!

The stickied threads should give you most of the info you need at the moment.

Just remember to warmup and warmdown, stick to basic multi-joint movements, get a balance between upper body/lower body and pushing/pulling exercises.

Most importantly - log your food intake.

FitDay - Free Weight Loss and Diet Journal is amazing for this.

 

[camarosuper6]

lmao

worst program EVER.

 

[Merkaba]

lmao

worst program EVER.

Isnt it amazing? Poor guy

It almost makes me want to go back into full time Training. At least he's trying....