running and weights

[desertblood]

Hi I just got sent over here from BB.Com by Davewins. I didnt know I was registered here already. Im basically looking to get fit and stronger. I love running and would love to incorporate that into the fold. I also like lifting heavy.Can I jog in the mornings say 3 miles (8.5mph for 25 mins) and still lift in the afternoon 3x week and have good sucess? I looking to improve my overall fitness and have a body of a mens health model.

Here is my routine
tue/sat-squat 3x5 bench 3x5 rows/chins 3x5
wed deadlift 3x5 military press 3x5 closegrip bench 3x5

Cardio is where the problem lies I dont know how much and when. I would love to run in the morning and lift in the afternoon. Perhaps run before breakfeast.

Here is my diet this past week been working out in the mornings
also could someone comment on my diet
9 breakfeast 2 whole eggs 1 cup eggwhites 1 cup oatmeal and an orange

12 post workout 1 scoop whey 1 banana 1 cup of oats (maybe some honey)

130 lunch brown rice 1 chicken breast cooked in olive oil and a salad

4 snack turkey sandwhich or protein bar and fruit

7dinner salmon and a salad (sometimes brown rice added)

930 snack protein shake with efas or flax seed oil sometimes I throw in some berries
1130 hit the sack


Im aiming for a lean build similar to the following these are just to use in comparison to a bulky physique.



My current stats are as follows
age 23
height 6'0
weight 190
bodyfat 16-17% more likely 17
training level newbie only 2 months

thanks for reading the above.

 

[advsport]

Hey Dblood,

Since no one else has taken a crack at this, I'll give it a go.

The answer to your question is yes - you can run in the morning for short distances like 3 miles, and still lift later in the day.

Here are the caveats:
1) Longer distances of running will begin to conflict with strength goals beyond a certain accumulated weekly distance. Consider 10 miles per week to be a safe threshold, though this varies by individual and there is no way of determining it beyond trial-and-error. Watch out for the feelings of low power production as an indicator - at that point you will be training for running endurance, not physique enhancement.

2) Your resistance routine may need re-vamping, however that is personal preference as much as training science. I suggest doing a 3-day split as follows: 1 upper body, 1 lower body and 1 combination day. I've had success doing a single upper/lower routine 3x per week also. Lots of variation here - just provide adequate recovery time and you should be in the ballpark.

3) Consider some variation in your load and reps. Lifting at 5RM all the time is essentially in-between the goals of strength development and hypertrophy. I suggest using the staggered split program to allow for heavy lifting on certain days for certain body parts, combined with lighter (10RM) loads for other body parts that day. The next training day, alternate which body parts do the heavy lifting.

Your diet looks good - low fat, high in carbs and protein. Do you track portions? If nothing else, count grams of protein. You should ideally be within 1.5-2 grams of protein per kg of body weight (lbs/2.2).

Hope that helps.