Hey, Steve. I need to start adding some sort of conditioning work, and I would like your recommendation on how to do this without causing any loss in my strength. I will try to give you any relevant info you may need.
When I was young and tried lifting, the cardio I was required to do back then (military/sports) stopped me from making any progress. I am much smarter now and make sure I eat and rest properly for the exercise that I am trying to accomplish. This may be why I am able to make gains now when I couldn't previously.
I eat between 4000-6000 calories a day. On my three heavy days of the week, I eat pretty close to 6000 calories. On the other 4 days it is closer to the 4000 calorie side. I also try to get 8-9 hours of sleep a night. I hit that number probably 5 out of 7 days, but I rarely sleep less than 7 hours.
So I should be eating/sleeping enough to add in some conditioning work without causing any serious problems. I am not necessarily interested in losing weight just yet (the records I am after are in the SHW division). once I have made my run at these records I will start concentrating on trying to get to a healthier weight. I mainly need some extra conditioning for recovery when lifting heavy.
Anyway, what do you recommend? How long? On lifting days or not? 2, 3, 5 days a week? I know this should be a simple "just do it" kind of task, but I really do need some sort of guidance here. Thanks!
P.S.- if it matters, my first competition isn't until March.
Ye olde natty fatty goals:
--- Goals by Dec 2019
squat 425x1--- 550x1
bench 330x1--- 350x1
dedlft 385 x 1 --- 650x1
Lift maxes for January, 2014 rep-point challenge:
Incline Bench Press- 290lbs
Seated shoulder press- 225lbs
Current January, 2014 rep-point challenge points-1025
Lifts used to tally rep-points- bench press, incline bench press, squat, seated shoulder press