Dirt road running and bodyweight excercise nutrition advice?

[chrisw08]

I am doing a workout routine of running and body weight exercises. Right now I do variation running anywhere from twice to 5 times a week and pushups situps every 2 days and squats once a week on last running day before break. I am considering going to the air force and just going for general fitness right now so I would like to be able to get to 50 pushups and 100 sit-ups at once. I use a pushup sit up and squat app that trains in 5 sets per session by week and day. I was just wondering how long it will take to get to the 1.5 mile run with this workout in this training within the 11:30 limit and maybe even 9 minutes. The more muscle I gain the less speed I get when running so im pretty much staying the same for now since I’m gaining a lot of muscle mass from pushups but losing weight while running. The eating tools I have been using are nutrition bar 180 cal. 20g protein, nutritional drink the generic. Various mild to moderate mixes of Gatorade depending on the run and workout. Yogurt and ham sandwiches. I just don’t know how many calories to get a day. I am on a budget so the items I have listed are the most moderately healthy ones I can afford. Besides how many calories to get I don’t know the order eat a lot in the morning little all day. When to take my nutritional shake morning evening idk? But even if I could just figure out how many calories to eat minimum that would help. And I wake up and drink a strong dose of coffee any advice would help.

[chrisw08]

I run anywhere between 2.5 miles and 4 a day.

[bushido_man96]

I would do your shakes any time after a workout. It doesn't have to be right after either, contrary to popular belief. Just try to get it in within an hour or two after training.

I'd be surprised if you put on a lot of muscle mass doing just pushups. I suppose its possible, and everyone's genetics are different, but I wouldn't worry about gaining a lot of weight and muscle mass doing pushups. The extra calories and proteins from your shakes are going to add weight.

There is a 100 pushup app out there that I've heard good things about. It tests you to see how many you can max out on, and then sets a daily regimen that you do for each week, and the program adjusts to your output. You may look into that, as well.

Best of luck, and have fun!

[chrisw08]

thats the app im using for situp pushup and squats possibly dips next.

[Aodhan]

I would do your shakes any time after a workout. It doesn't have to be right after either, contrary to popular belief. Just try to get it in within an hour or two after training.

I'd be surprised if you put on a lot of muscle mass doing just pushups. I suppose its possible, and everyone's genetics are different, but I wouldn't worry about gaining a lot of weight and muscle mass doing pushups. The extra calories and proteins from your shakes are going to add weight.

There is a 100 pushup app out there that I've heard good things about. It tests you to see how many you can max out on, and then sets a daily regimen that you do for each week, and the program adjusts to your output. You may look into that, as well.

Best of luck, and have fun!

There is a similar thing for situps and planks (for time). Almost anything is good in a progression. You may not gain a lot of mass, as it's the wrong type of training.

For the OP, one of the best recovery drinks after aerobic exercise such as running is chocolate milk. Has carbs/protein in the 3:1 ratio, and has been proven in studies to be one of the most effective replenishment drinks around.

John

[Evil Dave]

Fruits and vegetables, add as much as you can to your diet. There is a fitness/nutrition app called "MyFitnessPal " and it's a free app. It'll help you plan your diet with the exercise your doing, including your macro and micro nutrients.

What is your running plan or are you just going out and running the 1.5 every time? Are you doing your hill work, sprints, intervals, long slow distance, etc?

[Nidan Melbourne]

Well in my opinion you are doing well with your training regime but you are doing more muscular strength (and endurance) training with all the sit ups and push ups. Although it is good to do it and help with weight loss.

Drinking gatorade (or other sports drinks) only helps if you are doing moderate-intense physical activity for over an hour.

For the run you can build up how fast and far you can go instead of going the same distance every time you go for a run. Say you run 4 kilometers (2.5 miles) you do your normal pace, but every (lets say) 1 km (600 Yards) you lift the pace. And if you have a Heart rate monitor you want to be running at about 60-80% of your Max Heart Rate.

Since you want to do a 1.5 mile run in under 11:30 but as your goal 9 minutes you will want to work on both speed and distance. Train on hills if they are close by (at parks maybe) you will be able to work on strength, power and speed.

As you will be working on your aerobic system to get the oxygen into your system to burn the carbs & fats to get the max ATP (Adenosine Triphosphate) out of your body to exercise for longer

As the longer you train at a higher intensity you will delay the onset of "hitting the wall" and also you could easily complete the test quickly.

Your Max Heart Rate is 220 - your age. But to be more specific and accurate you want to do 208 - (0.7 * your age) which is called the tanaka formula.

in terms of your protein shake you should really drink it within' 30 minutes to 2 hours after finishing exercise.

But don't drink a strong cup of coffee in the morning, as it doesn't do you any good and also you are having something that isn't benefiting you and your training regime.

And for food fruits, vegies, seafood (has omega 3), protein (Beef, Chicken etc) are all very good for you.

IF you have space at your house in the backyard you can easily create a vegie patch that grows both fruit and vegetables. As you only have to buy the seedlings once or twice every 4-5 weeks (but most are self sustaining so you only have to buy them once). So it can solve your issue with how much you spend on food.

And for consumption it will vary for how much you do every day. You will eat more if you did a tonne of physical activity one day and then not as much if you did less.

[sensei8]

Whenever I visit our Hombu, which is quite often, I love to run along the beach at Santa Monica Beach in Santa Monica, CA. The sand offers quite a resistance because of the deep sand, however, the sand closer to the water/ocean isn't that deep.

Keep training and keep running!!

[Aodhan]

Your Max Heart Rate is 220 - your age. But to be more specific and accurate you want to do 208 - (0.7 * your age) which is called the tanaka formula.

220-age is a complete myth, and one of the worst estimates to float around in exercise science. There is no way to know a person's maximum heart rate without clinical testing, and even then it may be off some. For example, I am 46 and I regularly hit 190+ on interval training.

Also, I tend not to recommend heart rate zone based training, as there are too many variables that can affect the heart rate either up or down, without changing the relative effort level.

Here's an interesting writeup of the various estimation methods, and the error regression levels for the various formulae:

http://www.cyclingfusion.com/pdf/220-Age-Origins-Problems.pdf

You can find other formulae and discussions on google scholar.

John

[sensei8]

I am doing a workout routine of running and body weight exercises. Right now I do variation running anywhere from twice to 5 times a week and pushups situps every 2 days and squats once a week on last running day before break. I am considering going to the air force and just going for general fitness right now so I would like to be able to get to 50 pushups and 100 sit-ups at once. I use a pushup sit up and squat app that trains in 5 sets per session by week and day. I was just wondering how long it will take to get to the 1.5 mile run with this workout in this training within the 11:30 limit and maybe even 9 minutes. The more muscle I gain the less speed I get when running so im pretty much staying the same for now since I’m gaining a lot of muscle mass from pushups but losing weight while running. The eating tools I have been using are nutrition bar 180 cal. 20g protein, nutritional drink the generic. Various mild to moderate mixes of Gatorade depending on the run and workout. Yogurt and ham sandwiches. I just don’t know how many calories to get a day. I am on a budget so the items I have listed are the most moderately healthy ones I can afford. Besides how many calories to get I don’t know the order eat a lot in the morning little all day. When to take my nutritional shake morning evening idk? But even if I could just figure out how many calories to eat minimum that would help. And I wake up and drink a strong dose of coffee any advice would help.

You should be proud of yourself...Solid post!! Keep up your dedication and speak with your doctor for further advice.