287.4

Training with weights to stimulate muscle growth and increase strength can occur simultaneously with endurance training, within reason. Heavy lifting with low reps works best when giving the body 2 or 3 days to recover from each session. There is no reason that you can’t train endurance on the off days, after all, you are training two distinct muscle types whose adaptations are completely different.

Resistance efforts strain type II, fast twitch muscle fibers and depletes energy that is stored within the muscles themselves. Growth is stimulated by exercise but is accomplished during recovery, while the body restores the muscles energy stores at the same time. The metabolic pathways that facilitate growth and recharge the muscles work independently of the type I muscle groups.

On recovery days aerobic training that involves the type I stow twitch muscle fibers should have no effect on the type II fibers except that they may benefit from the increased general blood flow. Since type I groups are the only ones involved in slow, repetitive movements and their stimulus does not increase muscle size but increases the muscles overall efficiency in using the food and oxygen that it derives from the circulatory system, both metabolic pathways should benefit from a shared stimulus timeline.

As long as sufficient protein is taken in to fuel the Type II recovery cycle and carbs are available for the endurance sessions there is no indication that both endeavors cannot succeed.

Breakfast
4 eggs(320 cal.)P28F21.2C0
1 tsp. coconut oil(40 cal.)P0F4.7C0
1 Can tomatoes and chilies(50 cal.)P2.5F0C10
total=410 cal. P 30.5 F 25.9 C 10

Protein shake
whey isolate(130 cal.)P20F3.5C6
16 oz. 2% milk(244 cal.)P16.2F9.6C24.6
Total=374 cal. P 36.2 F 13.1 C 30.6

1st lunch
2 cans tuna(180 cal.)P40F2C0

2nd lunch
5 oz. spinach(35 cal.)P4F.5C5
1/2 cup lentils(240 cal.)P20F0C40
2 tbsp. italian dressing(60 cal.)P0F6C3
total-335 cal. P 24 F 6.5 C 48

8 oz. pork loin(264 cal.)P50.6F5.2C0
1 onion(64 cal.)P1.4F.1C15.5
2 jalapeños(8)P.2F0C2
1 tbsp. coconut oil(120 cal.)P0F14C0
total=446 cal. P 52.2 F 19.3 C 17.5
daily total= 1745 P 182.9 F 66.8 C 106.1

my workout

back squats
5 reps x 5 sets @ 185#