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Weightlifting + Boxing + Jujitsu + Cutting
Goals: Lose body fat (from 18% to 10-12% asap) + keep/gain muscle/strength + improve boxing and jujitsu techniques.
Problem: By the end of the week my body is dead tired and sore and not recovering, causing me to drag badly on THURS-SAT.
Any ideas on better recovery with this program? or critique?
ALL DAYS except SUN
20-30 min Elliptical trainer
15-20 min Jump rope
10 min Calisthenics (core routines)
Plus....
MON/WED/FRI
30 min Weightlifting Arms or Shoulders or Legs
30-45 min Punching bag/Shadow boxing/Sparring
TUES/THURS
30 min Weightlifting Chest (once, either TUES/THUR)
90 min Jujitsu/rolling
DIET:
2000 calories (about an 1100 calorie restriction) 35% carbs, 35% protein, 25% fat, 3-5% alcohol. I have 1 cheat day where I consume 3000-4000 calories, the extra calories from a few beers and/or fast food.
DAILY SUPPLEMENTS:
3-4 servings 27g/each Whey Protein
1-2 serving (depends how I feel) CEE creatine on arms/shoulder/chest days
9g Glutamine MON-FRI
1200mg Flax oil
Green Tea
200-400mg Caffeine
I get through some workouts with sugar candies. (smarties etc.)
Current Results:
- Lost about 3% body fat last 2 months (current 18%, goal is 10-12%)
- Look bigger, more cut, feel stronger (but much weaker by Fri)
- Weight unchanged
- Very very tired/sore by end of week, so sore I am unmotivated to go out on the weekend!!!
This is the most training I've done consistently before. Am I overtraining--or is this doable with better recovery techniques or different scheduling?
Any feedback would be appreciated. Chris
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