Training Ideas : RPT with Running

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Why keto if you are going to be running that much?

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Just for weight loss purposes. I want to shed another 15 lbs. I really want to lift somewhat heavy to build dense muscle but don't want anymore size. That's kind of why I'm running along with it, as well as cardio health obviously.

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Size comes from heavy progressive lifting with volume and being in a caloric surplus and positive nitrogen balance. You will not gain size in a deficit which is required to lose weight.

Don't run to lose body fat, use diet to do that.

In your case I would do the following:

3 days rpt heavy lifting
2 non consecutive days I would work 400m one day, 1 mile the next.

Work to bring the 400m time down below 60s and the 1mile below 7:30. Continue to progress on lifting.

As far as keto, if that is the way you prefer to eat and are ok with a slight decrease in performance then that is how you should eat. Understand keto is only a tool when it comes to fat loss.

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I already run around a 7:30 mile, trying to get sub 6. My thing is the last time I was on keto doing RPT, my only plateau before I fell off the wagon was on bench. So even at a deficit I was gaining my strength back pretty rapidly. Gotta love muscle memory.

I was thinking about this split, let me know what you think. And Day 1 =/= Monday per se, just means the first day I can get it in. And I could alternate the days/workouts week to week.

Day 1- Back and Biceps- RPT- Pull ups, Power Clean, and DL, and Barbell Curls. Do 3 x 15 of Bent Rows and burnout biceps on dumbbell rack working down from 35s alternating hammers and reg curls. Run 1 mile.

Day 2- Chest, Shoulders and Tris- RPT- Incline/Flat (Alt.) Bench, Military (Barbell/Dumbbell (Alt.)) and Weighted Dips. Do 3x15 of Cable flies superset with push ups. Front/Side shoulder raises, and skull crushers finished with close grip bench. Run 1 mile.

Day 3- Legs and Abs - RPT - Squat, Leg Ext, Leg Curls. 3 x 15 of lunges, and burn out calf raises. Abs after.

Day 4- Active Recovery, run 1 mile.

Day 5- Rest.

What you think?

Btw, I'm 5'9" 210. Former college athlete (albeit small school). Around 18-20% BF. Goal would be 190-195 around 10-12%.