When does a lot become too much?

[Katelette81]

(ME: 24, 5'9" 150 lbs, female)

I'm wondering how a person knows when they are overtraining. And, can this include too much cardio?

Also, should cardio and weights be done on seperate days as a rule? I'm trying to lean down but still want to retain some gains from lifting.

Thanks!

[biglouie250]

you can do cardio and weights in the same day. cardio on an empty stomach in the AM. how long do you spend doing each per day and what does your workouts consist of....cant tell ya if your overtraining if we dont know what your doing. oh and post your diet. your diet is everything.

[Katelette81]

Morning: 45 mins moderate cardio (75% HR) on empty stomach
Night: Focus on 1 body part usually (Sometimes will group), 20-30 mins light cardio and 10-15 mins abs

- this routine is just getting under way, I've taken about a week off. Was doing similar to this before but eating pre-workout at night and not eating after.

Example Day: X 5 or 6 days/week depending on schedule allowances
GYM - Cardio 45 mins
7:30 a.m. PWO shake (water, 40g protein, 1/2 frozen banana, 1Tb. p.b.
10:30 a.m. 1/3 C Original Oatmeal w/ cinnamon,equal and 1/8 of apple & 4 egg whites
12:00 p.m. 15 raw almonds
1:45 p.m. 1C non-fat cottage cheese w/ 1/4 C grapes
3:30 p.m. 1/2 chicken breast
5:15 p.m. spinach salad w/ 1/2 can tuna
GYM Weights, light cardio and abs
8:00 p.m. PWO shake 1C water, 40G protein, 1Tb P.B.

[Mizfit]

Do you do abs every day?

How is your split otherwise

[biglouie250]

im no expert on female nutrition, anatomy yes but nutrition no lol ok bad joke.....

but it seems that your first PWO meal stinks. if im cutting i go Pro/fat meals until lunch when i get my first pro/carb meal. your PWO mixes pro/fat/carbs....... for me that wouldnt work during cutting, i cant mix all 3 it bloats me and makes me feel fat. lots of other reasons why you shouldnt do this also(search button). your next meal is pro/carb as well, try making it 2 pro/fat meals after your cardio. when you get carbs right after your cardio the fat buring process halts in its tracks.

[Katelette81]

What would be a good PWO Shake... Just nix the banana and pb?

And whats a good pro/fat meal?

I try to do at least some abs everyday, usually only works out to 3 mentionable ab work outs a week.

BigLouie... I also have been finding that I feel bloated etc. I'm trying to cut that out but until now I wasn't really aware of what was causing it. I'll do some more searching and reading... thanks you guys!

[Mizfit]

Abs are like any other msucle and require a rest period.. they shouldn't be worked every day hun

[biglouie250]

i like mizfit's approach. i do abs 3 days a week tops. for a guy heavy squats and deadlifts stregthen abs a ton.

in the morning id like to see you get whole foods like egg whites and 1 tbsp olive oil after the cardio. if you want a shake instead as i know its easier thats fine just make sure you have natural PB(no sugars, no preservatives the only ingredients are peanuts and salt) and the protein has little sugars in it. ditch the banana in the AM. Optimum nutrition is good protein thats cheap with less than 3g of sugars per serving i believe. for the next meal some grilled chicken in a spinach salad with olive oil or flax seed oil.

after your weights you need the sugar. toss the banana in that shake with protein, no PB. youd have to ask Mizfit for what she uses. guys typically go with 40-45g of protein and double that in simple sugars. im not sure what a female would need.

id ditch the grapes and add a veggie. broccoli, spinach, bell pepper......

the almonds are ok i guess, that wouldnt fill me up but again your a girl so its a little diff.

good pro/fat meals:
-egg whites/olive oil or flaxseed oil -add some veggies or a lil shredded cheese
(whole milk!!) for variety
-grillled chicken, or turkey burgers with flaxseed oil or olive oil.
-tuna/olive oil


search the recipe forum....there are some good ones on there.... i posted a few, i love to cook.