quote:
quote:
i was mainly wondering about my diet. I think the cardio will help

You will need to intake more protein and calories if you start running a good bit. Your body will need more energy to supply the muscles for weight training and running

solid advice, im definitely starting 20-30 mins of cardio on monday afternoon after work each day

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Posted by DelU249

Austria

Member since Dec 2010

77625 posts

Posted on 1/27/15 at 9:42 am to oleyeller

cardio should be at a minimum of 3 times during the work week

I think 4 runs a week is what you want, you'll build speed, but so long as you run uninterrupted for 30 minutes and don't eat past 7, you'll be fine. I would eat a super early dinner and then run and not eat until the next day, but I'm not sure how healthy that is

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Posted by oleyeller

Vols, Bitch

Member since Oct 2012

32035 posts

Posted on 1/27/15 at 9:44 am to oleyeller

This is my weekly schedule at the gym. Like i said, zero cardio yet. I need this gut flat!

Monday
Legs:
leg press or squat 4x10-15
Lunges 3x10
Extensions 3x10
Hamstring curl 3x10
Calf raises 3x20

Tues
Shoulders
Any press 4x10-12
Front raise 3x10
Side laterals or upright rows 3x10
Shrugs 3x20

Thur
Back/biceps
Wide lat pull down 4x10-15
Close lat pull down 3x10
Seated rows 3x10
Hyper extensions 3x10
Lat isolation pull down 3x10
Biceps
Preacher curl 4x12
Standing dumbbell curl 3x10
Cable curl 3x10

Friday
Chest/triceps
Flat bench 4x15
Incline bench 3x10
Push-ups 3x fatigue
Triceps
Push downs 3x10
Ropes 3x10
Reverse cable 3x10

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