Training HELP

[Jessiehen]

Hello there how are we all. I am in need of a strength and cardio training program that has worked for you guys and gals. I just finished a 12 week challenge where I leaned up a lot, I was doing weights 5 times a week along with one 10-15km run a week, 2 interval training sessions and 1 fartlek session, but now I want to look at gaining more muscle. I Was doing most of my cardio in the mornings before breakfast but I was told that I may have been burning a lot of muscle which I really don?t want to do. So uitlamtely I want to now burn the fat I?ve gained since the challenge but still gain muscle. I have recently been on leave and have put on a bit of body fat so I was looking for some training program ideas to shed the body fat but keep and build on the muscle I have. The only thing is I have also got the triathlon bug and ive been getting into them which has not helped in building more muscle. I have stopped doing the long tri's and I'm going to stick to the sprint distances so I can still enjoy them but not lose muscle. I also need help in preforming pull- ups as to be a PTI in the RAAF I need to do 10 and I can now only do one. I also need to tone my legs/buttocks, my arms and shoulders are gaining like there is no tomorrow but my damn lower body seems a decade behind. I was to be able to run the 5km in 23mins and complete the 10 chin ups I also want to get down to at least 10-12% body fat i believe now im around 15-18%. Like i said before my diet has been off as ive been on leave but I'm ready to be super clean again. The only thing is I noticed the heavier i got with weights the hungrier I became and I craved carbs which I think I ate to much of as I lost my 6 pack, which I want back before Christmas. I know you are all very busy but if anyone has any ideas or maybe a sample program I would be very appreciative.

Cheers Jess

[Euqinom]

Whoa, girl! You are saying so much with so little structure it's hard to read the entire post!

You mention a lot of subgoals, but fail to determine what you want to do first.
Do you want to become strong or big, or do you want to trim fat? Answer that first, and then we'll be able to help you better. Next, list what you must do on the side (like your triathalon bug), and how much time you are willing to spend.

[Jessiehen]

Ultimatley I want to trim down and have less body fat while still achieving my fitness goals... ahh I want so much I love my triathlon's but I still would rather a body with muscle with some definition, you know not the normal triathlete body (skinny)!! thanks for you post though, I am all over the place. At the moment im doing weight training 4 days a week, 2-3 HIIT sessions and 1 long run and one lond ride a week. Ive only been swimming in the last week or so where I usually do a 1km with intervals. Although im training for tris I want to tone my legs more they are my trouble area!

[kimm4]

If you're looking to lose bodyfat and add some lean muscle then it all starts with a clean eating program. In order to get your bodyfat down to where you want you need around 1560 calories a day. Macro breakdown 45p/35c/20f should work pretty well for you. Once you have that set, then you throw in your heavy weight training and some cardio.

If you continue training for triathlon's...then you won't be able to gain much lean muscle.

So you need to figure out exactly what it is you want to focus on.

[Euqinom]

One of the fellows at the gym is a tri-athlete, and he uses the off-season as a building phase, and during competition-season he trains for maintenance, basically.

[Mindi911]

Agreed you really do need to focus on something, you can't train for everything.

BB'ing and Triathlons are to totally different ball games.

As Kimm said if you continue with Triathlon training you really won't be able to build hardly any muscle.