Originally Posted by BendtheBar
I would suggest taking a whey shake after lifting and doing cardio then if you can. You're going to hydrate after training so you might as well get some quick protein in.
I think in your case cardio after lifting will help you maximize recovery.
3x a week is plenty for 20-30 minutes it steady state, or 10 to 20 minutes if HITT.
I recommend loaded HIIT cardio if possible. Sled dragging, tire flipping, farmer's walks, kettlebell swings.
Thanks, Steve! I would much rather do the HIIT stuff you listed, but was afraid it might be too much to add to my workouts. I will devise a plan based on that recommendation and get started on it. Thanks again!
Ye olde natty fatty goals:
#1-compete in a pl meet
#2-get a 3/4/5 in the gym, then at a meet
#3-get a 4/5/6 in the gym, then at a meet
#4-set/break at least one state record