When to rest? (too much training???)

[Biggzy]

I started weight lifting about 6 months ago and started getting serious about it recently. I usually work out 6 days a week 3 days of cardio and 4 days of weights. Usually doing cardio on the same day after weights and sometimes just cardio days, because yes I realize that 3 days of cardioa and 4 of weights does not equal 6

My question is, is this too much? Do any of you take like 4 days - a week off? My goal is to get bigger while losing fat. Currently 5'7 at 215lbs. I want to get down to about 200-205.

Thanks

 

[CancerNV]

I think most people will tell you to lift around 4 days a week, limit your cardio, and eat like a monster. A monster that hates fats and sugar.

 

[The13ig13adWolf]

4 training days and 3 cardio days is not too much. IMO it's a good set-up.

with very few exceptions, it's nearly impossible to lean out and put on size at the same time. you're gonna have to focus on one and switch gears along the way.

 

[tenxyearsxgone]

sounds fine...listen to your body

cut fat down out of your diet as well as sugar...

up your protein intake...

look up HIIT ... high intensity interval training for cardio...

45 second rest between sets....

full body routine...

do some research good luck hamma

 

[CowPimp]

Sounds fine to me. I would spend some time getting your diet down pat. No matter what your body composition goals are you should put a lot of thought into your diet.

 

[tenxyearsxgone]

cow is correct, diet is often overlooked....for everyone let alone lifters.

40/20/40

carbs/fat/carbs is a general breakdown if you want to get anal about it.

Look at the sugar/carb content of your meals....keep the sugars below 15g of sugar...

 

[Triple Threat]

40/20/40

carbs/fat/carbs is a general breakdown if you want to get anal about it.

...

Where's the protein?

 

[DOMS]

I think most people will tell you to lift around 4 days a week, limit your cardio, and eat like a monster. A monster that hates fats and sugar.

Godzilla? Japanese people are low in fat and sugar.

Since you're new to bodybuilding: write down everything! Your goals, your diet, and your routine at the beginning of ever week. This sets the tone of consistency in your bodybuilding. Don't just write them down, review them and plan for the future.

Good luck!

 

[The13ig13adWolf]

i tend to disagree with the macronutrient breakdown. those numbers will be different whether one's goal is primaily fat loss or muscle gain. there are potential disadvantages to using the approach namely it doesn't take into consideration overall caloric intake, which is affected by a number of different variables including how much muscle you carry and what you're dieting for. what matters more is how much you're eating, not really the relative amout on one macronutrient to another.

 

[Squaggleboggin]

Godzilla? Japanese people are low in fat and sugar.

Since you're new to bodybuilding: write down everything! Your goals, your diet, and your routine at the beginning of ever week. This sets the tone of consistency in your bodybuilding. Don't just write them down, review them and plan for the future.

Good luck!

The most important tool I have may be my handy dandy clipboard and pen. Like cfs3 said, write down absolutely everything so you can see whether you're making progress and you know what to do in the future. For example, if I complete the planned sets and reps for an exercise at a given weight, I write down a little "+5" above it so I know to add five pounds for the next week. If I can't complete it, I do the same weight the next week until I feel I'm ready to move up in weight. I'm also considering making a chart to write down every single thing I eat so I really know - my diet still needs a lot of work even though I cleaned it up a lot already.

 

[DOMS]

if I complete the planned sets and reps for an exercise at a given weight, I write down a little "+5" above it so I know to add five pounds for the next week. If I can't complete it, I do the same weight the next week until I feel I'm ready to move up in weight.

This is exactly what I do too. I even made an Excel spreadsheet to track it.

 

[Biggzy]

Hmm thanks for the info guys, I think I get enough rest in then.

BigBadWolf: You said in your post its hard to gain mass and lan out, and I completely agree with you. I guess I just basically want to get rid of my stomach. I don't have to have a six pack...yet at least hehe. But just a flatter stomach, and less body fat in general. Do you think I should just focus on one or the other? For instance, now at the gym I do about an hour of weights then 30mins of cardio. On another day, I'll do just an hour of cardio and no weights.

 

[tenxyearsxgone]

bigbad i completely disagree...and i meant carbs/fat/protein ratio...

you need to know what your goal is...if its weight loss...eat more frequently with a lower caloric intake

gaining quality muscle mass...you need to defintaley up your protein intake while eating moderate carbs... You'll get the fat in your diet, don't worry about too little, worry about too much...

Eat clean foods....low sugar, low sodium, low cholesterol...
do high intense cardio...just jogging on a treadmill for 30 mins isn't the best remediation...

HIIT -- HIGH INTENSITY INTERVAL TRAINING...do a web search on it...

 

[The13ig13adWolf]

Hmm thanks for the info guys, I think I get enough rest in then.

BigBadWolf: You said in your post its hard to gain mass and lan out, and I completely agree with you. I guess I just basically want to get rid of my stomach. I don't have to have a six pack...yet at least hehe. But just a flatter stomach, and less body fat in general. Do you think I should just focus on one or the other? For instance, now at the gym I do about an hour of weights then 30mins of cardio. On another day, I'll do just an hour of cardio and no weights.

a flatter stomach or six pack is made in the kitchen and is a product of how lean you are. IMHO stick to training 4 days and incorporate HIIT, another form of intervals and maybe 1 or 2 steady state sessions. SS is overrated. what i mean by another form of intervals is to perhaps incorporate 400m sprints or something therein. no need to spend hours on the treadmill as it's counterproductive and a waste of time. this coming from a cardio hater so i try to only do what is absolutely necessary, LOL.

 

[The13ig13adWolf]

bigbad i completely disagree...

i don't have any problem with that. but am curious as to why?

 

[P-funk]

the breakdown of macronutrients is a pretty individual thing. It really depends on how you respond. Some people can handle low carbs while others can not. Some do better on a low fat diet while others don't and some do best on an isocaloric diet.

At the end of the day the things that matter most are:

1) calories in vs. calories out.
2) a healthy amount of protien from a variety of sources.
3) a healthy breakdown of fat and carbs and good choices of each.
4) a diet that restrics processed sugars.

 

[The13ig13adWolf]

the breakdown of macronutrients is a pretty individual thing. It really depends on how you respond. Some people can handle low carbs while others can not. Some do better on a low fat diet while others don't and some do best on an isocaloric diet.

At the end of the day the things that matter most are:

1) calories in vs. calories out.
2) a healthy amount of protien from a variety of sources.
3) a healthy breakdown of fat and carbs and good choices of each.
4) a diet that restrics processed sugars.

nice post

 

[Stu]

i tend to disagree with the macronutrient breakdown. those numbers will be different whether one's goal is primaily fat loss or muscle gain. there are potential disadvantages to using the approach namely it doesn't take into consideration overall caloric intake, which is affected by a number of different variables including how much muscle you carry and what you're dieting for. what matters more is how much you're eating, not really the relative amout on one macronutrient to another.

but it does take into account overall calorie intake

you take you total calorie intake and split it according to the ratios.

 

[The13ig13adWolf]

but it does take into account overall calorie intake

you take you total calorie intake and split it according to the ratios.

40% of 1500 calories is a lot different than 40% of 2500 calories. while the percentage stays constant, the absolute number of protein, carb, fat grams is much different. even with what seems like good percentages, you could still be getting too little or too much of any macronutrient. in the end, the wisest approach IMO is to focus on how much of each macronutrient you're eating per pound of bodyweight. you could be eating 40/20/40 every day but if the carories aren't on target or are coming from the wrong foods, it doesn't matter.

 

[tenxyearsxgone]

p-funk basically presented what i was trying to say in a much easier and more coherant manner...thanks!

don't worry about how much you take in...you are not a bodybuilder trying to get ready for a competition...

eat...

1. when you are hungry
2. 90 minutes before you workout
3. 30 minutes after you workout
4. Eat more frequently but smaller portions each meal, thereby keeping your metabolism constantly going!


like i said about the sugars, check the glycemic index...google it ...no processed sugars like p-funk said...although i eat a lot of it its bad and im gonna change that soon!!!

 

[GFR]

I started weight lifting about 6 months ago and started getting serious about it recently. I usually work out 6 days a week 3 days of cardio and 4 days of weights. Usually doing cardio on the same day after weights and sometimes just cardio days, because yes I realize that 3 days of cardioa and 4 of weights does not equal 6

My question is, is this too much? Do any of you take like 4 days - a week off? My goal is to get bigger while losing fat. Currently 5'7 at 215lbs. I want to get down to about 200-205.

Thanks

It really depends on what you are doing with the weight workouts..........sets, frequency, exercises, reps ect........
Not knowing this makes it hard to answer your question...

 

[Dale Mabry]

the breakdown of macronutrients is a pretty individual thing. It really depends on how you respond. Some people can handle low carbs while others can not. Some do better on a low fat diet while others don't and some do best on an isocaloric diet.

At the end of the day the things that matter most are:

1) calories in vs. calories out.
2) a healthy amount of protien from a variety of sources.
3) a healthy breakdown of fat and carbs and good choices of each.
4) a diet that restrics processed sugars.

I would agree with this with only one exception...I would make cals in vs cals out 1-5 and the others 6-8.