overtrained?

[Kim the Swede]

I am lifting 3-4 times a week, depending on mood and how my body respond and that is pretty perfect to me.

Now, this fall i am going to do some cardio because i train zero cardio right now and i wanna get down to ~10% BF before i hit my cycle.

Now, what do you think about this schedule?

Monday 90min LEGS
Tuesday 90min Boxing
Wednesday 90min Chest/triceps
Thursday 90min Boxing
Friday 90min Back/biceps
Saturday 90min Boxing
Sunday Chill

I did boxing during highschool and its like the best cardio ever. As you can see in this schedule I have not included shoulders and abs, this because you train that every time you are boxing. Besides I really wanna start boxing again, but at the same time I wanna lift weights.
A friend of mine he told me he lifted weights and played basketball 6 days in a week. And he gained 15lbs in 4.5 months and dropped in bodyfat. (He was not juicing).

My problem is that I am terrafied of getting overtrained. Is this a decent schedule or is it too much? In addition to the mentioned above cardio I am going to power walk for 45-60 min those days I dont box, so that adds up to ~7 hours of cardio/week.

 

[Beast_19_301]

hell ya your overtraining. I don;'t know why U feel you need to work out for 1 hour and 30 min. When you work out you start to go into catabolic about 30 min in. So I would make 45 min tops on your workouts.

Also you can do Upper/lower body split. So you give your body more of a rest. I have done boxing before I know your back, tris and shoulders all get sore when you go all out. So having boxing before chest could be bad.

 

[Kim the Swede]

Well, I work out between 60-90 minutes depending on the mood. I have gotten a couple of pills from my friend. OTC stuff, that really kicks ass and give me energy and motivation during the whole work out. And after 90 minutes i still got a lot of energy, but my muscles are so wasted so no point working out any more.
Below 60 min is way too little for me. I wont be able to do 2 muscles groups at that time.

 

[Beast_19_301]

I have always done 2 muscles at a time, I train with good intensity with heavy weight and my workouts last 30-60 min.

 

[BuddyBoy]

if you are able to lift for 90 minutes straight.. IMHO, you arent lifting heavy enough.

if you are tryign to drop below 10%, and you are folowing your schedule as listed.. your body is gonna be fighting to keep those last few % points.

I would keep your lifts to an HOUR max.

And your scheduled should NOT be ruled by mood. If you let it be ruled by MOOD, then you are setting yourself up for inconsistency.

 

[Kim the Swede]

if you are able to lift for 90 minutes straight.. IMHO, you arent lifting heavy enough.

if you are tryign to drop below 10%, and you are folowing your schedule as listed.. your body is gonna be fighting to keep those last few % points.

I would keep your lifts to an HOUR max.

And your scheduled should NOT be ruled by mood. If you let it be ruled by MOOD, then you are setting yourself up for inconsistency.

Well, I lift heavy. Thats for sure. But I do approx. a total of 8 exercises with an average of 4 sets each. Each set consists of 4-8 reps. I know I can train faster but it feels better not to rush like a mofo when you train.

Regarding my BF. I would estimate I am around 12% right now. And I havent done cardio in years. And I eat like a lot of fat food. Lot of majo and so on, but I dont build up fat due to VERY high metabolism.

 

[BigMoFoCa]

Make sure you are keeping total sets per workout to under 24.