Sorry for this post being so long but there's a lot of necessary detail. I weigh around 180 pounds, give or take 1-2 depending on the day. I'm a 21 year old male, 5'10-5'11, 34 inch waist, and about 18-19% body fat by the U.S. Navy method. I just recently started the Starting Strength linear progression and I've been making good progress over the last 3 weeks I've been doing it. But, I seem to have some conflicting overall goals, and I'm not sure if I can balance them out with a proper nutrition protocol or not.
Goal 1: Get stronger/bigger, max out calisthenics portion of the FA
Goal 2: Drastically reduce my 1.5 mile run time for my Air Force ROTC fitness assessment by running 4-5 times a week (usually no more than 12-14 miles a week, majority HIIT training)
Goal 3: Get leaner, improve aesthetics, keep waist below 35 inches (which is where I start losing points on the BMI portion of the fitness assessment)
Goal 4: Maintain or reduce current bodyweight
I've got my semester fitness assessment in early November, and my commissioning assessment in February next year. My current run time is 12:07, I want to get it to under 11 minutes if possible, and unfortunately there's just no replacement for running (even though strength training does help).
I considered cutting weight but I knew my strength gains, performance, and energy levels would probably suffer. I don't want to bulk either, since I'd gain more fat than I really want and it would slow me down and possibly make me lose points. So, I'm attempting a Leangains-style recomp protocol, intermittent fasting included.
My training week looks like this:
Monday: SS + 15-30 minute HIIT running
Tuesday: Mandatory ROTC physical training (usually running-based)
Wednesday: SS + optional 30-45 minute LSS run or 15-30 minute HIIT running
Thursday: Mandatory PT
Friday: SS + 15-30 minute HIIT running
Saturday: Optional 30-45 minute LSS run
Sunday: Rest
I've been attempting to eat around 3000 calories on my lifting days with 300 grams of carbs, 188 grams of protein, and 117 grams of fat. On my cardio/rest days, I've been eating around 2000 calories and 166 grams of carbs, 144 grams of protein, and 74 grams of fat. I have no idea if this is optimal or not, it's just my best guess.
I'm still a novice lifter and I'm not highly trained, is a recomp possible for me? Or am I just going to be spinning my wheels doing this? What needs adjustment or replacement in my plan? I'm feeling pretty lost so any help is appreciated. Thank you.
Goal 1: Get stronger/bigger, max out calisthenics portion of the FA
Goal 2: Drastically reduce my 1.5 mile run time for my Air Force ROTC fitness assessment by running 4-5 times a week (usually no more than 12-14 miles a week, majority HIIT training)
Goal 3: Get leaner, improve aesthetics, keep waist below 35 inches (which is where I start losing points on the BMI portion of the fitness assessment)
Goal 4: Maintain or reduce current bodyweight
I've got my semester fitness assessment in early November, and my commissioning assessment in February next year. My current run time is 12:07, I want to get it to under 11 minutes if possible, and unfortunately there's just no replacement for running (even though strength training does help).
I considered cutting weight but I knew my strength gains, performance, and energy levels would probably suffer. I don't want to bulk either, since I'd gain more fat than I really want and it would slow me down and possibly make me lose points. So, I'm attempting a Leangains-style recomp protocol, intermittent fasting included.
My training week looks like this:
Monday: SS + 15-30 minute HIIT running
Tuesday: Mandatory ROTC physical training (usually running-based)
Wednesday: SS + optional 30-45 minute LSS run or 15-30 minute HIIT running
Thursday: Mandatory PT
Friday: SS + 15-30 minute HIIT running
Saturday: Optional 30-45 minute LSS run
Sunday: Rest
I've been attempting to eat around 3000 calories on my lifting days with 300 grams of carbs, 188 grams of protein, and 117 grams of fat. On my cardio/rest days, I've been eating around 2000 calories and 166 grams of carbs, 144 grams of protein, and 74 grams of fat. I have no idea if this is optimal or not, it's just my best guess.
I'm still a novice lifter and I'm not highly trained, is a recomp possible for me? Or am I just going to be spinning my wheels doing this? What needs adjustment or replacement in my plan? I'm feeling pretty lost so any help is appreciated. Thank you.
from Bodybuilding.com Forums - Nutrition https://ift.tt/2OPH7yc
0 comments:
Post a Comment