Too Many Eggs in one Basket?

[roguerower]

This is a long one...just saying.

Little bit of background since I don't usually come to this subforum. I'm 26, 5'11", 185-190#. I started college at 150#, lost 10# due to working out almost twice a day (ROTC) but by the end of sophomore year I was back up to about 155#. Started rowing for my college club and was 160# Junior year, 170ish my senior year, then about 180# my 5th year when I coached. Graduated, got a great job started eating a bit too much so I hit P90x and probably sat around 180# for my first year after graduation. Then moved to corporate office where I lived in a hotel for 3 montsh, then up to North Dakota for another 3 months. I ballooned up to 195# and probably hit 200# (ouch). Moved to VA where I ended up moving in with my GF at the time. Didn't really work out a whole lot more than 3mi runs a couple times a week. Split from my GF for a few reasons and decided to stop being a fatass. Started rowing (I own a Concept2 Model D erg) again and dropped down to 175#, but maintained at 180#. Moved down to NC about 4 months ago and worked out a bit when I got here then it fell apart due to trips and holidays, etc. Currently 185-190.

I've never been a very big dude, mainly because my sports background is running (cross country) and rowing. I've got relatively large thighs (24") I think for my size and I chalk that up to the rowing background. I never got into lifting weights, rather focused on pullups, crunches, squats, etc., mainly exercises using my own body weight.

That said, my current workout routine is almost strictly rowing. I do intervals/HIIT (i.e. 12x500m, 1min break or 6x1000m, 2min break or three to four 5min row, 5min off where I do pushups, dips, squats, planks) on Mondays/Wednesdays/Fridays. On Tuesdays and Thursdays I do distance pieces, usually 30min steady state, although I've started ramping them up and working on 10k pieces. Last 10k was a 1:57.7 500m split. I'll throw a 1.5mi cool down run in MAYBE once a week.

As far as diet goes, I don't usually eat breakfast, lunch is usually a Subway sandwich (either roast beef or Italian BMT, lettuce, onion, black olive, banana pepper, SW sauce), and dinner is a turkey/cheese sandwich, tuna sandwich, or soup. Overall I stay <2000 calories. Starting the first of this year, I went cold turkey on soda and carbonated drinks and most caffeine too. I drink somewhere between 2.5 to 4 liters of water a day.

My goal is not to get jacked as 180# for me is pretty comfortable with a 32" wast and a relatively flat stomach (damn little hump at the bottom drives me nuts though).

My question (FINALLY!!!) is: by working out almost solely on the erg, am I shooting myself in the foot in terms of overall fitness and strength?

 

[SP33Demon]

1) You need to eat breakfast if you want more strength.
2) Regarding your question about diminishing "overall fitness and strength" by only rowing, we need to know what your goals are first. For example, if you want to compete in crossfit or powerlifting then ditch the steady state days and hit the weights (actually 3X week with 2 HIIT days). If you want to compete in long distance, then you probably need to add more endurance training although that's not my specialty so you'll have to ask a marathoner. If you like how you look and feel right now, then keep doing what you're doing.

 

[roguerower]

1) You need to eat breakfast if you want more strength.
2) Regarding your question about diminishing "overall fitness and strength" by only rowing, we need to know what your goals are first. For example, if you want to compete in crossfit or powerlifting then ditch the steady state days and hit the weights (actually 3X week with 2 HIIT days). If you want to compete in long distance, then you probably need to add more endurance training although that's not my specialty so you'll have to ask a marathoner. If you like how you look and feel right now, then keep doing what you're doing.

No desire to get into crossfit or powerlifting. I'm looking to get more lean in my torso (my weak spot in my view), get faster & longer on the erg, and get back into running 4mi+ @ 7min miles.

 

[gar655]

No desire to get into crossfit or powerlifting. I'm looking to get more lean in my torso (my weak spot in my view), get faster & longer on the erg, and get back into running 4mi+ @ 7min miles.

Getting lean is a matter of diet. Eat less and exercise the same. Eat the same exercise more.

IMO rowing is the ultimate "if I can only do one thing" exercise. I have a love/hate relationship with the erg. I love the workout it gives me and I hate how hard it is.

As for running, the only way to get better at running is to run.

 

[smackababy]

First off, diet is the absolute key. If you want to get lean, you need to know exactly your calorie input and your bodies output.

As far as "overall fitness", doing just ERG will keep you "fit" as far as heart health and such goes. If you want to get better at things like running, rowing, etc, you pretty much have to hit the weights. There is a reason literally every athlete for every sport does weight training.

If your goals are to get a flat stomach, you can really do just diet. Working out helps, but diet is 90% of it. If you want to look better with that flat stomach, I'd recommend doing weights. You won't get "jacked" unless you actually want to. Nobody just happens to be jacked one day, like it was an accident or something. "Oops, looks like I've lifted too much weights! I'm huge now!"

 

[roguerower]

Getting lean is a matter of diet. Eat less and exercise the same. Eat the same exercise more.

IMO rowing is the ultimate "if I can only do one thing" exercise. I have a love/hate relationship with the erg. I love the workout it gives me and I hate how hard it is.

As for running, the only way to get better at running is to run.

Yea, running is the only way to get better at running. I just gotta get off my ass.

First off, diet is the absolute key. If you want to get lean, you need to know exactly your calorie input and your bodies output.

As far as "overall fitness", doing just ERG will keep you "fit" as far as heart health and such goes. If you want to get better at things like running, rowing, etc, you pretty much have to hit the weights. There is a reason literally every athlete for every sport does weight training.

If your goals are to get a flat stomach, you can really do just diet. Working out helps, but diet is 90% of it. If you want to look better with that flat stomach, I'd recommend doing weights. You won't get "jacked" unless you actually want to. Nobody just happens to be jacked one day, like it was an accident or something. "Oops, looks like I've lifted too much weights! I'm huge now!"

Right now I haven't hit a limit on rowing. I keep getting stronger/faster and my times keep dropping. A 30min piece I did last week and huffed and puffed my way to a 1:57.6 500m avg turned into an 8k at a 1:56.7 500m avg this week.

I don't expect to get "jacked" since I don't see myself being able to put that much time in at the gym to get there. My BMR is supposed to be about 1950. On an average day I'm taking in 1800-2000 calories. I'm burning probably 500 calories during PT every day.

 

[gar655]

Yea, running is the only way to get better at running. I just gotta get off my ass.



Right now I haven't hit a limit on rowing. I keep getting stronger/faster and my times keep dropping. A 30min piece I did last week and huffed and puffed my way to a 1:57.6 500m avg turned into an 8k at a 1:56.7 500m avg this week.

I don't expect to get "jacked" since I don't see myself being able to put that much time in at the gym to get there. My BMR is supposed to be about 1950. On an average day I'm taking in 1800-2000 calories. I'm burning probably 500 calories during PT every day.

At the pace you're rowing you're burning about 1000 calories/hour.