Looking for advice re training programme

[Dickie69]

Before I start I have to apologise for the length of time I've failed to participate in this great forum.

I'm 41 yrs old presently weigh about 9st 10lbs- 10st (on a good day), I'm only 5ft 4 ins, so I'm extremely short, so you could say my body shape is tha of a boxers, which I'm happy with, however I do like a challenge. Right now I'm doing a programme of 5 sets of 5 reps, its a six day a week programme, which I would greatly appreciate feedback on.

Day one

Squats
Chest press
Inverted row

Day Two
Cardio
Core

Day Three
Squats
Shoulder press
Deadlift

Day Four
Cardio
Core

Day Five
Squats
Chest press
Inverted row

Day Six
Cardio
Core

During the second week I'll do the shoulder press routine twice and the chest programme once. The cardio routine is my choice and is either a 10k run or a 40 minute session of interval training. The interval training involves running on a treadmill at 10kph for 3 minutes, then increasing the inclince to 10% for 1 minute, I jump of until my heart rate returns to 135 bpm, then I increase the treadmill by 0.5kph and so on for 40 minutes. I intend to follow this programme for 16 weeks, my question is, is this too much ? Or should I enjoy the challenge and see where it takes me ?

 

[Built]

Hi there - it looks pretty sweet, actually. You aiming to gain or lose weight, or are you at maintenance and using this for overall conditioning?

 

[Dickie69]

I'm hoping to improve my conditioning, at my age I'm finding cutting up pretty hard, so I'm hoping some mass might show different results

 

[Built]

I will be more clear with my question: are you eating enough to gain weight - ie are you deliberately eating more calories than you require - or are you deliberately eating less than you require in order to lose? Or are you eating at maintenance so as to ensure you neither gain nor lose weight?

 

[Dickie69]

Ah, got you now, I'm eating more than I have been in an effort to ensure I have enough fuel to mantain my energy/ recovery levels, I find if I go over 10st 4 I feel sluggish, so I have to be careful, hence the cardio, the last time I checked my bodyfat I was sitting around 12%, I'd like to get down to single figures

 

[Built]

You want drop bodyfat - eat less. If you try to cardio off the fat, you will fail.

What calories and macros are you running currently?

 

[Dickie69]

Not too sure about my macros, but if I'm being honest I'm consuming between 2000-2500 calories per day, maybe I should have indicated I was looking for advice regarding food intake, just to add to the mix I should have said I'm vegetarian

 

[Built]

Vegetarian is a broad definition. Regardless, kindly start tracking and monitoring your intake. Please read homework 1 in my sig and get back to me.

PS if you aren't getting in some creatine, I highly recommend it; vegetarian diets don't provide it.

 

[Dickie69]

Will do, thanks very much