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Running/lean muscle gain
Posted on 3/17/19 at 10:15 pm
Posted on 3/17/19 at 10:15 pm
I’ve recently started trying to drop a little extra fat and build up more endurance as I’m getting ready to do the Presidential Traverse in New Hampshire (23 miles/9000 ft elevation gain.) I’m still wanting to weight train but I’m a bit confused on running/lifting on the same days.
I’ve been trail running on average three miles a day and afterwards normal lifting. My question is do you think I’ll lose muscle mass by doing this or will I continue to gain lean muscle, I realize nutrition/calories are needed as well.
Any helpful ideas or advice are also appreciated.
I’ve been trail running on average three miles a day and afterwards normal lifting. My question is do you think I’ll lose muscle mass by doing this or will I continue to gain lean muscle, I realize nutrition/calories are needed as well.
Any helpful ideas or advice are also appreciated.
Posted on 3/17/19 at 10:21 pm to TnMountaineer
I’m hitting 35 miles a week and still seeing good gains in the weight room. Now, I’m essentially “dirty bulking” to get enough calories to sustain my activity levels.
I do think a plateau is in my near future. I only got back into lifting about 10 weeks ago, so as I progress into some actual decent numbers, I imagine I will get stuck for a while. I’ve already kinda noticed it on bench. 165 is heavy for me and has been for a few weeks. I’ve added reps at that weight but anything heavier wouldn’t really be doable for me right now. For reference, I had a 275 pound bench press max about three years ago.
I do think a plateau is in my near future. I only got back into lifting about 10 weeks ago, so as I progress into some actual decent numbers, I imagine I will get stuck for a while. I’ve already kinda noticed it on bench. 165 is heavy for me and has been for a few weeks. I’ve added reps at that weight but anything heavier wouldn’t really be doable for me right now. For reference, I had a 275 pound bench press max about three years ago.
Posted on 3/17/19 at 10:46 pm to TnMountaineer
Running around 15-20 miles a week you won't really see a drop in muscle unless you don't eat those extra calories you are burning. Esp if you are already operating at any type of caloric deficit
a 3 mile run is what 200-300 cals
So in short just eat more
a 3 mile run is what 200-300 cals
So in short just eat more
This post was edited on 3/17/19 at 10:47 pm
Posted on 3/17/19 at 10:47 pm to StraightCashHomey21
I’m probably eating about 2100 calories a day currently. I don’t have a huge appetite so even that’s a challenge. shite, I just ate oatmeal at ten pm to get more calories in.
Posted on 3/18/19 at 12:32 am to TnMountaineer
I currently have a goal of completing a 105-mile bike ride in June but I also want to get as big and lean as possible.
While it's possible to be jacked and have great endurance too, there will always be some sacrifice one way or the other. Bigger muscles burn more calories. That's why distance runners and cyclists don't have big muscles. That's why body builders don't do much cardio.
Luckily there's a lot of middle ground. Can you be really muscled up and run 23 miles? Absolutely!
Can you be really muscled up and win a 23 mile race against thin distance runners? Probably not.
This is purely hypothetical but you might try lifting first while you have energy (and can therefore lift heavier) and then running afterward when you're tired. Running while you're already tired might improve endurance and lactic threshold faster
While it's possible to be jacked and have great endurance too, there will always be some sacrifice one way or the other. Bigger muscles burn more calories. That's why distance runners and cyclists don't have big muscles. That's why body builders don't do much cardio.
Luckily there's a lot of middle ground. Can you be really muscled up and run 23 miles? Absolutely!
Can you be really muscled up and win a 23 mile race against thin distance runners? Probably not.
This is purely hypothetical but you might try lifting first while you have energy (and can therefore lift heavier) and then running afterward when you're tired. Running while you're already tired might improve endurance and lactic threshold faster
Posted on 3/18/19 at 5:40 am to TnMountaineer
quote:
2100 calories a day
Those are rookie numbers...what’s your height and weight? How many miles are you running per week? What’s your weight lifting program?
I’ve got one more week of bulking before I try to cut some excess fat. I’m 5’7 168 pounds and I’m eating 3500 calories a day. I’ll drop to 2800 calories per day to go on a mini cut before my marathon training plan kicks in.
Posted on 3/18/19 at 8:41 am to StringedInstruments
Man, I know. I feel like I force myself to eat more at times.
I’m 6’1/185. I run ove average 15 miles a week plus CrossFit four days a week. Two other days are weight training. On my one day off I’ll hike or walk two/three miles.
I’m 6’1/185. I run ove average 15 miles a week plus CrossFit four days a week. Two other days are weight training. On my one day off I’ll hike or walk two/three miles.
Posted on 3/18/19 at 2:50 pm to TnMountaineer
quote:
I’m 6’1/185.
So the calculators I’m using say you should be eating about 2900 calories for maintenance meaning that’s what you should eat to not lose weight. So I don’t know if you’re really eating 2100 calories a day.
Posted on 3/18/19 at 5:42 pm to StringedInstruments
Barring something incorrect in MyFitnessPal it’s pretty accurate. I’m losing about a pound a week. I’d like to drop to 170 to be honest. I’ve got a decent layer of fat to drop. I’m not looking sloppy at all but tine is what I’m shooting for.
Today was a quick day at the gym since my son has soccer tonight.
2.5 miles running
15 floors stair master
500 meters in rower
50 Russian kB swings.
Today was a quick day at the gym since my son has soccer tonight.
2.5 miles running
15 floors stair master
500 meters in rower
50 Russian kB swings.
This post was edited on 3/18/19 at 5:45 pm
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