Help with changing my trainging from endurance to muscle building

dbroncofan · 01-07-2008, 07:37 AM

Currently I am lifting 4 days a week and doing cardio 5-6 days a week. I am running alot because I am training to run a marathon in 2 weeks. YIKES!!

After the marathon I really want to change my work out to a more muscle building program.
Currently I am 5'2" about 119lbs and 20.5% BF.
I would like to lean out much more, but even with the amount of running I am doing I am having problems with that. I am eating very clean right now. About 1400-1500 cal a day. 45% pro, 35% carb, 20% fat.

My current lifting is using 3 sets of 12-15 reps.

I know that I need to change it up now, but don't know how much to do that. Should I go 4 sets of around 8 reps or has any tried 5 x 5 to build up more?

Also, when changing my weight program how much cardio should I stick with after my marathon is over so I don't burn muscle on long cardio sessions?

My goal is to build up a decent amount of muscle before I cut back down again.

Thanks

strongforgood · 01-07-2008, 04:19 PM

I switched from a cardio (mostly running) emphasis to more lifting over the past 3-4 months. Was doing cardio before lifting, now do lifting first.
Not trying to get huge, but the 10-12 rep max weight levels have defnitely supported nice muscle growth for me. Decreased cardio, and was worried about gaining body fat, but so far have held steady based on my trusty tape measure.

Now I'm thinking I want to go back to more cardio to help lean out a bit (and hopefully maintain the muscle I've built).

ironviolin · 01-08-2008, 07:49 AM

Hi...read your note this a.m. One of my goals this winter-spring is to add some size..what works for me may be a solution for you...lifting heavy..three sets of 8-10... should not be able to go past ten....compound exercises for size.. cut back on cardio...really cut back... since you're an avid runner this will be hard but really you will need the extra energy to repair and build... also add the calories...1.5 grams protein per lb... animal and egg sources best...eat every 2.5 hours... whey protein shakes.... very little dairy...use cottage cheese nonfat...only 1.5 cup at that! try reading Eat Right for Your Blood Type...testing kits available by mail ...very easy... add cardio month before competition and usually only the stationary bike at that... keep workouts intense and eat up... starchy carbs after each workout within the hour... good luck and happy training

dbroncofan · 01-08-2008, 05:07 PM

Thanks for the input.

I think I will concentrate on lifting heavy and intense and see what kind of size I can get.
I am hesitant to give up all cardio as I am very weight sensitive and add on fat very easily. I am thinking of doing some sessions of HIIT 2-3 times a week as I am lifting to cut down on fat.

Any thoughts on that?

Thanks

Npeart · 01-08-2008, 05:09 PM

Id have the carbs at about 50% for the next two weeks during marathon training. You're gonna need the energy.

After that go with a 40/40/20 splitand start at 1600 cals a day. If you're not growing, up the cals by 100 every two weeks until you see results.

Quote:

Originally Posted by dbroncofan

Currently I am lifting 4 days a week and doing cardio 5-6 days a week. I am running alot because I am training to run a marathon in 2 weeks. YIKES!!

After the marathon I really want to change my work out to a more muscle building program.
Currently I am 5'2" about 119lbs and 20.5% BF.
I would like to lean out much more, but even with the amount of running I am doing I am having problems with that. I am eating very clean right now. About 1400-1500 cal a day. 45% pro, 35% carb, 20% fat.

My current lifting is using 3 sets of 12-15 reps.

I know that I need to change it up now, but don't know how much to do that. Should I go 4 sets of around 8 reps or has any tried 5 x 5 to build up more?

Also, when changing my weight program how much cardio should I stick with after my marathon is over so I don't burn muscle on long cardio sessions?

My goal is to build up a decent amount of muscle before I cut back down again.

Thanks

ironviolin · 01-08-2008, 07:08 PM

Hi..just got back from the gym... still have some more ideas...get back to me after your race is over and we can talk about lifting heavier... also the diet that goes with it... good luck ... enjoy...

Jonahgirl · 01-08-2008, 08:22 PM

Quote:

Originally Posted by dbroncofan

Currently I am lifting 4 days a week and doing cardio 5-6 days a week. I am running alot because I am training to run a marathon in 2 weeks. YIKES!!

After the marathon I really want to change my work out to a more muscle building program.
Currently I am 5'2" about 119lbs and 20.5% BF.
I would like to lean out much more, but even with the amount of running I am doing I am having problems with that. I am eating very clean right now. About 1400-1500 cal a day. 45% pro, 35% carb, 20% fat.

My current lifting is using 3 sets of 12-15 reps.

I know that I need to change it up now, but don't know how much to do that. Should I go 4 sets of around 8 reps or has any tried 5 x 5 to build up more?

Also, when changing my weight program how much cardio should I stick with after my marathon is over so I don't burn muscle on long cardio sessions?

My goal is to build up a decent amount of muscle before I cut back down again.

Thanks

I am so glad you asked this question. I am the same height, weight and bodyfat% (19.7) as you. I want to lose bodyfat and build muscle. I don't want to cut out the cardio although I have cut back from 45-60 minutes to 30. I guess the next step is to up the weights and lower the reps. I am eating clean but probably need more protein. I am worried about increasing the calories and gaining weight. I hate the way carbs make me feel. I always have to eat protein with carbs or I might as well take a sleeping pill. My water intake is also good.