Two days intense workout (off work)

Mellor

Ok, so I was told that I have two days off work next week. So I was hoping to do two days of fairly intense training, and was looking for pointers or advice. Don't want to balls myself up for the rest of the week.

I've been training 9 mnths now, at the start it was mostly cardio, which caused reasonable fat loss, I slowly switched to almost all weights, and my weight has plateaued but I'd defo smaller. Was doing split workouts, recently change to full body, just to mix it up

Goals are to reduce body fat, 5'10" @ 78kg

Diet is typical low carb, moderate protein and fat. I try to take psysillum husk often, no other supps.
Typical diet is

8:30 2 small eggs and about 75g v.lean ham (about 200 cal inc oil & ketchup)

1pm tub of tuna with korma (200 cals)

snack yogurt (low fat/sugar) 70 cals

dinner 200g lean chicken or pork (kangaroo tonight ) with non starchy veg, maybe gravy or an egg

snacks banana and later cheese


In terms of two days intense I'm hoping to do two workouts a day, the first maybe a run outside and a weights session in the evening



Maybe that's too much info but I thought it best to get it alll up.
So basically looking for advice re length of each session (thinking 1 hr run, 1.5hr weights, maybe longer if there was a point), and things like split weights work outs or two full body work outs

thanks

(edited to fixed iphone typos)

jeff lebowski

I'd say you could manage that. I often do 2 workouts in a day when I'm pushed for time, running in the morning then weights in the evening. However, you have to remember if you are trying to do something like squats, DL's etc. in your weights workout, your legs can be pretty fatigued from running.

Also, I'd recommend only doing 2 split workouts instead of 2 full body ones to give the muscles a chance to recover. Maybe a conditioning type circuit at the end of your main workout would be a good idea also if you really want to push it. I usually do a kettlebell tabata (explanation) workout or 2 to finish up, very good to raise your metabolism.

corkcomp

IMO (and its just my opinion) your diet looks too light on both carbs and calories to do any decent workout .. if you try to go for two intense days in a row on that diet you will be knackered on day 2

Mellor

corkcomp wrote: »

IMO (and its just my opinion) your diet looks too light on both carbs and calories to do any decent workout .. if you try to go for two intense days in a row on that diet you will be knackered on day 2

Sorry, I should of mentioned, the week tends end not to be near as strict. On the beer every weekend, so thats extra carbs, plus I tend to out all day so eat poorly.
I factor these extra cals into the energy for monday

cardio,shoot me

theres no really need to time your sessions, especially on weights, you should be able to tell when you've had enough.