Q&A, three part post: Lifting, lifestyles, nutrition, etc. **LONG**

[theBruiser500]

thanks smiley [img]/images/graemlins/smile.gif[/img]

[SmileyEH]

[ QUOTE ]
thanks smiley [img]/images/graemlins/smile.gif[/img]

[/ QUOTE ]

stake me?

[ac10]

[ QUOTE ]
For the last few weeks I have been doing cardio exclusively to get in shape for a triatalon. I want to start doing circuts with push ups, pull ups, crunches, and lunges. I would prefer to do all of this at the same time. Is that ok or should I split cardio and sets? What are the negatives of doing everything at the same time?

[/ QUOTE ]

Smiley can you answer my question? [img]/images/graemlins/smile.gif[/img]

[SmileyEH]

[ QUOTE ]
[ QUOTE ]
For the last few weeks I have been doing cardio exclusively to get in shape for a triatalon. I want to start doing circuts with push ups, pull ups, crunches, and lunges. I would prefer to do all of this at the same time. Is that ok or should I split cardio and sets? What are the negatives of doing everything at the same time?

[/ QUOTE ]

Smiley can you answer my question? [img]/images/graemlins/smile.gif[/img]

[/ QUOTE ]

Check out crossfit.com

Adding in 2 of their "girl" workouts a week would be a great addition to your training.

Try Cindy:

As many rounds as possible in 20 minutes of

5pullups
10 pushups
15 squats (no weight)

[ac10]

But can I do the "girl" work out right after running or swimming. I'm asking because think Thremp said you shouldn't lift and do cardio together.

[SmileyEH]

[ QUOTE ]
But can I do the "girl" work out right after running or swimming. I'm asking because think Thremp said you shouldn't lift and do cardio together.

[/ QUOTE ]

Just substitute a couple triathalon specific days with a crossfit workout. You aren't really trying to lift heavy weights but improve your strength endurance and ability to do work over time.

[ac10]

Alright, thanks.

[cbiz]

TxRedMan I was wondering if you could do the favor of designing a workout plan to start me off (just something as a base that I will alter as I learn more about my body and what I can do)

Background:
Senior in high school about 5'8" and 125-130 pounds. I have always been a runner and usually run about 4-5 times a week about 15-20 miles. My goal is to actually gain some muscle mass and get a lot stronger while also maintaining some aerobic abilities. Numerically I was thinking about gaining 10-15 pounds of muscle, able to rep bench 150ish, equivalent squat (300?) by September 1 going to the gym 6 days a week for about 2-3 hrs (im doing that now its just all running, basketball, and just messing around).

For the last couple of weeks I have done a 3 day circuit of upper body, different upper body, legs doing the circuit twice a week. I used this mainly to just learn about the different lifts, etc. Could u give me a detailed plan and some advice as to how to still incorporate some cardio (I know I will have to make some sacrifices on it)?

Also what kind of nutrition would u recommend for me? I currently have some whey protein but how much and when should I be taking this?

Thank you for your help and doing this thread

[Thremp]

Bruiser,

I think you are brain damaged. Seriously.

1C5,

No.

cbiz,

Are you illiterate also?

[Thremp]

I forgot to mention that I giggled a bit at the deadlift being a just "lower back" exercise.