New routine

[seemunkee]

After taking time out of my usual high impact routine and thinking things through I came up with a new workout schedule. I'm trying to build in more rests and separating out the higher impact days. Testing it out for the first time this week. Comments and suggestions are appreciated.

Mon AM deadlifts (3X??, 2X??, 1X??, 1X??), PM Cardio (Bike, run, treadmill depending on mood and weather)
Tue AM Yoga 20 minutes, PM climbing
Wed AM rest, PM High octane cardio(Run 1/8 mile then stop and do a set of situps, repeat until reaching a mile)
Thurs AM Yoga, PM climbing
Fri AM deadlifts, PM rest and/or swiim
Sat rest or swim
Sun Long bike ride, outdoor climbing or major yardwork
3 weeks on then a week off with only climbing


After coming back from vacation and weighing more than I ever have in my life I'm also starting a new diet limiting myself to 1800 calories a day with one cheat day a week not to exceed 2400 calories. I'm cutting out most meats and trying to limit to seafood. My digestive tract is not going to know how to handle not getting the fats its used to.

[MemphisTiger]

1. How much do you weigh to drop down to 1800 calories

with that kind of activity. I think you may be dropping them a bit too low. Try this site for an idea on caloric intake.

http://michaelandkendra.com/BMRCALC/bmrcalc.htm

[seemunkee]

2. According to their spreadsheet 1800-2160 for a cutting program

Currently 180 (down to 177 so far this week but those are the easy pounds), 49, 5'7"

[MemphisTiger]

3. I calculated about 2700 calories with working out

twice a day.

[wildeyed]

4. What is your climbing/rest interval?

You have a week off of other activities with only climbing, but I don't see a total rest period.

Also, I don't know much about calories, but 1800 seems really low. I am a 125 lb female who doesn't work out nearly as much as you, and I think I would be hungry on that plan. Can you work on increasing your metabolism? When I need to drop a few pounds, I cut out junk food and simple carbs. That naturally decreases my calorie intake, but I don't feel deprived or too hungry 'cause I am eating as much as I want and my energy stays high. But I don't have issues with food or weight so I am not always the best person to give advice.

Good luck with the new plan! May you stay injury free :toast:

[seemunkee]

7. I hear you

I'll take a week off of climbing after 8 weeks of this program.

The 1800 calories takes some planning but I've done it before. I do get hungry sometimes and look forward to my cheat day. This week was easy, we'll see how it goes.

Any hints on how to increase metabolism? I noticed a drastic drop right after I hit 40.

[wildeyed]

8. For me, keeping a good muscle base and staying busy

seems to keep my metabolism high. I am 38, and I have noticed it slowing down a bit already, so who knows what will happen for me at 40. What I read is that as you age, you body can't metabolize large meals as well. So at 25 you could metabolize say 2000 calories at a sitting, but at 45 maybe that is only 1200 (I am making these numbers up, but you get th gist). So I try to eat smaller/more meals.

But if you are feeling good on the 1800 calories, then that is great. I always go by how I feel.

[Katherine Brengle]

5. What is this plan based on?

"Mon AM deadlifts (3X??, 2X??, 1X??, 1X??), PM Cardio (Bike, run, treadmill depending on mood and weather)
Tue AM Yoga 20 minutes, PM climbing
Wed AM rest, PM High octane cardio(Run 1/8 mile then stop and do a set of situps, repeat until reaching a mile)
Thurs AM Yoga, PM climbing
Fri AM deadlifts, PM rest and/or swiim
Sat rest or swim
Sun Long bike ride, outdoor climbing or major yardwork
3 weeks on then a week off with only climbing"

I don't know anything about you, so my apologies if this is a stupid question, but what are your goals? Just fat loss?

It seems like a really haphazard training program, and I don't see any lifting other than deadlifts, which makes no sense to me.

Also, 1800 calories sounds way low for someone 180 lbs doing so much activity. If you are dieting, you should be taking in probably at least 12 times your bodyweight in calories. At 180, about 1 gram of protein per pound of body weight, then .4 grams of healthy fats per pound, the rest from complex carbs.

You are doing way too much cardio, and not enough strength training. And yoga will be great for flexibility, which I assume will help your climbing, so good choice, but you also need to lift weights if you are trying to decrease your body fat and increase strength...

(I hope I don't sound harsh, I just want to help.)

[seemunkee]

6. Not harsh, I appreciate your input

The routine is all of the place because I am. I enjoy cycling, climbing and powerlifting. The three all have very different needs
My immediate goals are weight loss with mimimal muscle loss, increase in climbing ability, general fitness.

Deadlifts are pretty much a full body exercise so I see that as fullfilling the strength component along with the climbing. I do bouldering climbing, not long routes, they are short intense climbs no more than ~10-15 feet and requiring a lot of strength. They add to the strength component. If you include climbing in the strength component then I'm doing strength training Mon,Tues,Thurs,Fri and sometimes Sun.

The cycling and other cardio are for fat burning as well as increasing VO2Max, something that I have noticed is really poor right now. I would like to do a century ride this fall that my cousin has planned.

12X180 = 2160 And I can pretty much guarantee that I will not lose or lose very slow at that rate. I did 1800 this past week and it didn't seem that hard as long as I took my lunch to work. Except for sugar in my tea I have pretty much cut out the simple carbs.

After 8 weeks I'm going to re-evaluate