How does this plan look? I’m trying to maintain or gain LBM and get stronger and faster.
5’7.5 and 170.
Day 1: Whole lower body (long run - 7-8 miles)
Day 2: Upper body horizontal push and pull (recovery run 1-2 miles or jump rope)
Day 3: Off (cross train *3 miles)
Day 4: Whole lower body (1-2 miles or jump rope)
Day 5: Off (timed 3 miles)
Day 6: Upper body vertical push and pull (recovery run 4 mile jog)
Day 7: Off
200 g protein, daily (800 calories) - 38%
150 g carbs, daily (600 calories) - 28%
75 g fat, daily (675 calories) 7- 34%
Breakfast: Oatmeal, lean protein, oil supplement (40 g carbs + 40 protein)
Pre workout: protein shake + carbs (20 and 20)
Post workout: “Surge” (45 grams carbs + 20 p)
1 hour Post-Post: Oatmeal + Protein source and oils (30 carbs + 40 protein)
Dinner: Protein + fat meal (hamburger) + vegetables (40 protein + fat and (25g carbs) vegetables)
6 Before-bed: Casein protein (40g protein *Muscle Milk?)
I need to make a food log.
I need to plan my workouts in advance.
I need to plan my running workouts.
I need to weigh myself weekly.
I need to stick to an exact food intake.
I need to do my school work from 8-10 every night.
Question: would it be beneficial to add in more carbs/calories on days where I do longer or higher intensity running…or both? Or are my calories set at a compensatory level?