Need some suggestions

[andyo]

Hey all, need some help if you can give it:

I took a job this summer as a caddy for a local golf club, the money's good and so are the connection possibilities. Here is my problem:

In a loop of 18 holes: we run between 4-5 miles and sometimes we get to do 36 in a day, so my training and my body are requiring much more of me through my diet these days.

I retain MM pretty good, but here is my training schedule, changed from 5 to 6 days per week:

Monday--OFF totally; No GYM, no Course work
Tuesday: 5 am on empty stomach at gym
25 min med intensity cardio warm-up on eliptical or stairs
Abs/Lower back/stretch
Rest of day: Course work

Wednesday: 5am on empty stomach
25 min med intensity cardio warm-up on eliptical or stairs
Upper body circuit training 4 rounds
Abs/Stretch
Rest of day: Course work

Thursday: 5am
30 min med intensity cardio warm-up on stairs or eliptical
Abs/Stretch
Rest of Day: Course Work

Friday: 5am:
30 min med intensity cardio warm-up on stairs or eliptical or bike
Lower body circuit
Abs/Lower back/stretch

Saturday: 1pm (Gym only today;no course work)
40 min med intensity cardio work
abs w/vacuum

Sunday: Repeat day 4
Monday: OFF

Although the workload of cardio seems much, to me it makes a world of difference getting that warm-up out there prior to going out. ButI would like some opinions on this if possible. Although the weight training seems too little, it is more than enough believe me, at the intensity I push at it's all good. Thanks

 

[Doublebase]

What is this 5am empty stomach stuff about? Don't train on an empty stomach. What are your goals and stats?

 

[RikkiHoon]

Bloody hell!

Yeah, not sure about this training on an empty stomach ... cardio, OK, but leave the weights alone until you have eaten something! But saying that, it seems a little strange to me (or maybe I am a little strange!), but you only seem to be focusing on your abs and lower back - how about the rest of your body? Am I missing something here?!?

 

[andyo]

oh, no, no, the weights are in there too, I focus on upper body circuit training on day two and lower day four. I also believe in having strong core development and stability, which is why I focus those so much.

As for the training on empty...it is merely a warm-up cardio session done right when I wake up...I eat 5 times per day, about every 4 hours or so. I usually start at about 6am post warm-up with meal one.

I was considering doing weights later in the day...after a loop around the course, but by then I'd be too wasted probably..

 

[RikkiHoon]

Doing weights after you have eaten (later in the afternoon) is the most sensible choice, but as you say, you may be too wasted after all that running around! Your call, but I reiterate my point: working out with weights on an empty stomach day-in-day-out is a recipe for disaster; I am not very a very experienced lifter, but from what I have read and discussed so far, it really is a bad idea.

 

[andyo]

You're right I should be adding a meal(albeit a small one) prior to training.
I will do that, but since I want to stay lean, what should a diet for this appear like?

 

[RikkiHoon]

Check out the Diet forum and the stickies ... I would guess that if you are not drastically overweight then a simple balance of carbs, protein and veggies spaced out over 5/6 portion-controlled meals should be fine.