Adjust Training for New Activity

Training Bodybuilding
1

I�??ve been a lurker for about a year now and finally have a reason to post. Up until now I�??ve found my answers from articles and posts here.

Ok, here�??s the deal. I�??ve been on a low to moderate carb diet since February and have gone from 280lbs at about 40% body fat to 230lbs at about 23% body fat. My ultimate goal is 10% bf at 205lbs. As for training, I started using a basic 3 day split routine and now I�??m on a Waterbury type 3 full body workouts per week routine, which I really enjoy.

My fat loss progress has slowed quite a bit, but I�??m still losing about a pound of fat each week when my diet is right on.

I�??ve recently thrown another element into the mix and I�??m not sure how to adjust. I started training Jiu Jitsu 3 days each week. Each class consists of about 25 minutes of drilling, which equates to moderate cardio, and three 5 minute rolls, which is very intense, like 3 hardcore 5 minute intervals.

I started the BJJ classes in November and have been trying to figure out the best way to adapt my training and am struggling to find the right mix.

So here are my questions:

  1. How would you schedule training? On the same day as BJJ class (I train in the morning and have class at night) to give my body a full day to recover from both activities (I�??m 38 and tend to be a bit beat up after class) or on alternating days to keep metabolic activity high.

On one hand, when I train at night I�??m often still worn out, especially in the shoulders, the next morning and it affects my training at the gym. On the other hand, when I train in the morning, I tend to feel more join strain in class at night. Catch 22.

  1. Any program recommendations? I like the 3 total body training sessions, but maybe I should start hitting each body part less frequently to help with recovery?

  2. How should I adjust my diet? I�??m currently eating about 2200 calories with about 100 grams of carbs and 250 grams of protein per day. My ultimate goal is fat loss, but I also want to be able to perform.

Thanks for your help with this.

2

No thoughts on this?

I think I�??m going to go to a 3 day split routine on alternating days. I think maybe if I only hit each body part once per week I�??ll be better able to handle the BJJ training and I�??ll get more rest, for each muscle group, than I would with the 3 total body days. Once the fat�??s gone I hope to be able to handle a higher volume of training, because I�??ve had pretty good results with the total body training.