srublind
10-29-2009, 10:43 AM
I recently took a position as a coordinator for a corporate wellness site which requires me to, among other things, teach classes throughout the week. In the past I haven't had to teach classes actively, so lately it's been hard to re-construct my diet + instructing + my own program. On Monday I am starting a kind of 'recomp' period, eating slightly over my maintenance. BUT, I've had trouble determing what my new maintenance is, based on my up in activity.
Here is what my week looks like:
Monday: Chest (PM)
Tuesday: Noon - Instruct Core and Strength/Tone/Cardio classes (1.25 hours) + Back (PM)
Wednesday: Legs (PM)
Thursday: Noon - Instruct Core and Strength/Tone/Cardio classes (1.25 hours)
Friday: Arms (PM)
I have virtually no cardio in my schedule, with the exception of the style of class I teach. I am trying to gain muscle mass over the winter, so I'm lifting hard and heavy (as I always have) those four days of my lifting program. Been going back to the basics with more compound lifts. High intensity. My worry is that I'm not getting the recovery time I need.
Stats: 5'9", 155lbs, 18-20% BF or so. Currently taking in approx. 2000 cals/day balanced.
Last spring I finally got my maintenance figured out, went on a successful cut (lost a bit more muscle than I wanted but was happy with it), etc. So, I really want to make the next few months worthwhile. Gain some mass. Cut again in the spring with more muscle on me.
I guess I'm looking for advice on an effective split with the addition of these classes. My thoughts are to drop the arm day, I cover those areas on the other days. Oh, and my classes use light resistance with high rep... pretty typical of that sort of class.
Just looking for ideas! I don't post much, sorry for the long read!
Thank you!
ps. Also thinking of starting a journal here with pics and the whole gig so I can keep a better log and get advice on a consistent basis.
Here is what my week looks like:
Monday: Chest (PM)
Tuesday: Noon - Instruct Core and Strength/Tone/Cardio classes (1.25 hours) + Back (PM)
Wednesday: Legs (PM)
Thursday: Noon - Instruct Core and Strength/Tone/Cardio classes (1.25 hours)
Friday: Arms (PM)
I have virtually no cardio in my schedule, with the exception of the style of class I teach. I am trying to gain muscle mass over the winter, so I'm lifting hard and heavy (as I always have) those four days of my lifting program. Been going back to the basics with more compound lifts. High intensity. My worry is that I'm not getting the recovery time I need.
Stats: 5'9", 155lbs, 18-20% BF or so. Currently taking in approx. 2000 cals/day balanced.
Last spring I finally got my maintenance figured out, went on a successful cut (lost a bit more muscle than I wanted but was happy with it), etc. So, I really want to make the next few months worthwhile. Gain some mass. Cut again in the spring with more muscle on me.
I guess I'm looking for advice on an effective split with the addition of these classes. My thoughts are to drop the arm day, I cover those areas on the other days. Oh, and my classes use light resistance with high rep... pretty typical of that sort of class.
Just looking for ideas! I don't post much, sorry for the long read!
Thank you!
ps. Also thinking of starting a journal here with pics and the whole gig so I can keep a better log and get advice on a consistent basis.