NROL for a Newbie...and Running

FlyingTravis · 08-12-2008, 08:54 AM

I am hoping that you all can give me a little bit of guidance. I have been a military member for the past 4 years so my physical fitness training was limited to calisthenics and running. I have never done any form of serious lifting. So the calisthenics developed me somewhat, but I want to have more strength and a more defined cut. I am 6'1, 170 lbs with about 13% bf. I am planning on doing the "skinny insult" but am I "skinny" enough?

Also, I can run 1.5 miles in around 11 minutes but would like to run more often to decrease that time. I know in the book it said to run right after lifting, but is that really only for people who are doing serious running training (i.e marathon)?

stingo · 08-12-2008, 09:50 AM

I know that tcoy is doing just that - lifting using NROL and training for a marathon, so you might want to check out his training log.

tcoy777 · 08-12-2008, 10:12 AM

I heard my name!!!

I love NROL for my weight training. You and I are about the same frame I would bet. My % of body fat is higher I am sure and you can run a heck of lot faster then me. I too am doing the skinny as a Insult. I think that would be the best one for you. You start with the break in to learn the ropes. Then they really kick it gear building muscle. Just make sure you eat a ton while doing the Hyp and Strength workouts.

I always did my lifting first then running. Currently though I am splitting my workouts out. Run in the AM, lift in the PM. If you do run after lifting, just remember not to push to hard on the run. Just run at a REAL easy pace. If you are doing a hard effort running either lift after or not at all. These workouts will kill your legs and your risk of injury will increase if you try to push hard on both.

If your not training for a marathon or any particular running goal, then I would say focus on lifting. Run to keep your aerobic level up, but not push it. Maybe focus on longer runs. In my opinion, longer runs help build speed for shorter distances.

Start a log so we can keep checking on your progress. Good luck !!

FlyingTravis · 08-12-2008, 01:40 PM

Also, I know that I will gain weight by doing strength training, but right now I would guess that I eat around 2,500 calories. Do I need to eat more food? I don't mind to put on weight (Well, no more than 10 or so lbs haha) but I want it to be muscle and not fat. Your advice?

Aoife · 08-12-2008, 01:47 PM

Welcome.

If you think you know what you need to eat to maintain, just eat that for a bit. If you maintain, and you want to gain, start upping the food until you get to a point where you start gaining. It's kinda simple, but not necessarily easy if you're not used to shoving in a lot of food. But, yeah. If you want to gain, you need to eat more than it takes to maintain. If you're lifting a decent amount and not eating waaay too much, your gains can be expected to be on the muscle/lean mass more than the fat.

Again, welcome.

tcoy777 · 08-13-2008, 08:07 AM

FlyingTravis

for me my calories just to maintain is around 2600. So I would say you might need a few more then that. The best advice I can give for not gaining fat is to eat as clean as possible. Make sure you get your protein intake. I have only gained like 10 pounds in 8 months. Mostly due to my training for a 1/2 marathon and now a full. So I have been able to gain while running. Some of that 10 pounds is fat, but not much. I think its impossible to not gain any fat while increasing your calories. Just do it slow and increase calories as you need to.