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9 contributions to Ready MVMT
13d ago in
Strength training
Hey Jacob. Sorry I’ve been a little MIA. I added Dec 4th to my calendar. 😊 we talked about strength training over CF - do you have a recommendation for number of days to strength train? A written program I could follow? My hormone doc also recommended more strength training.
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New comment 12d ago
0 likes • 12d
Hey Lonna! 2-3 days of strength training and 2-4 days of CrossFit would be good. Again, whatever works best for your schedule. If 2 days, 1 day being upper body, the other being lower body. If 3 days, 1 upper, 1 lower, 1 full body. As far as what to do, pick 3-4 strength movements (squats, deadlifts, shoulder press, bench, hamstring curls, assisted pull-ups, etc.) and do 3-4 sets of each movement. 6-20 rep range. Shoot me a text if you need some more ideas!
Sep 23 in
Hydration during endurance training
Had a 16 mi run this past weekend with atrocious weather (hot and humid). Been having lots of muscle issues lately. Couldn’t hold my Rx paces at all. In fact, could barely hold a 11:00 pace by mile 11. I’ve been consistent w/ 1/2 body weight in oz for several years, but after my run, I ended the day with body weight in oz. Do you recommend increasing the intake prior to a long run? Second, been taking creatine for about a year now. Any consideration to stopping that during endurance training? Still strength training 2-3x week.
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New comment Oct 1
0 likes • Sep 30
Hey Alfred! I would hydrate with electrolytes water pre-long run. And then additional during those long runs like that, takes a gel every 20-30 minutes from the very start will help. The water you’re already doing sounds pretty good, I’d just switch out the water pre-run with some type of electrolyte water. BPN sales a great one called G.1.M. Sport that I highly recommend. I wouldn’t change the creatine, if anything it actually helps you out more by taking it that consistently with muscle recovery.
Sep 16 in
Cut goals
Hi Jacob - So I’m calculating a deficit and wanted your thoughts. My health data says my resting energy is 1,350 cals and I burn on average an additional 500 calories a day. So if I’m taking 1,850 down to 1,600, that doesn’t feel like enough. 🤷♀️ although I guess that’s 1/2 a lb a week.
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New comment Sep 20
0 likes • Sep 18
Hey Lonna! Let’s work this problem from a different angle. How many grams of protein do you have when you’ve meal prepped this out?
Sep 4 in
Live Q&A: 9/04/24
Live Q&A beginning shortly! Jacob Lively has invited you to join a video meeting on Google Meet. Join the meeting: https://meet.google.com/nou-ptua-ovi
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Aug 31 in
Rocket science caloric budget
Jacob, do you think this caloric budget is too complicated to maintain? Trying to bump up calories the day prior to speed and long runs and leave a weekend day for a fun dinner outing. I’m transitioning back to maintenance. My maintenance has been 2,655 cal. Eating in a 500 cal deficit on Wed and Thur to free up calories when needed more.
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New comment Sep 1
0 likes • Aug 31
Hey Alfred! If you find it easy to transition between higher and lower days, then that sounds like a great plan. You’ll definitely have to be on top of tracking more frequently like this, but if you don’t find that difficult to do, it could definitely work!
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@jacob-lively-8434
NSCA-Certified Strength and Conditioning Specialist
NASM-Certified Nutrition Specialist
Active 4d ago
Joined Jul 9, 2024
Colorado Springs
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