Random Fitness Questions

Could definitely reach those numbers in lifting and some decent 10k times by training both only twice a week.

Lifting is not my main focus, have only lifted twice a week for years. BW Bench would be light warm for or a very high rep set.

I'd even say 1.5x Bench, 2x squat and 2.5x deadlift is achievable lifting twice a week. Will just take a while.

I just think about what excites me the most really.

I like to think "where would I love my fitness to be at in a year's time?", and then work back from there to decide how I'm going to train.

Fasted walking question...

So, I usually cycle quite a bit. But during the winter months my activity on the bike drops dramatically because I absolutely hate cycling in the winter. So, to offset the drop I tend to walk. I'll do 5 miles in about 1 hour 10 minutes and recently started to do it in the morning before I've eaten anything.

The thing is, sometimes I'm not able to do this first thing after I wake up, which I understand the to optimal time to do a fasted walk. For instance, I couldn't get away this morning until a couple of hours after I woke up. I still didn't eat anything before the walk.

So the question is, is my fasted walk 2+ hours after I awake the same as my fasted walk 20 minutes after I awake?

I am by no means an expert on any of this so take it with a pinch of salt. But from what I've read, aiming for a fast walk is a good way to maintain a certain fitness level. Trying to hit 7kmh, or thereabouts, seems to be the optimal point and may be better for you than jogging? And doing it before you eat anything is better for burning off fat reserves, according to some. But as said above, that could be a bit of a myth.

Again, I'll stress that I'm no expert in these matters and, frankly, there's a lot of conflicting information out there on all types of exercise and how effective they are.

Yeah the idea that fasted cardio burns more fat is just a myth. Fat loss comes down to the daily amount of calories burned vs cals consumed. If your average days trends toward a deficit, you lose weight.

What’s wrong with this 2 day upper / lower split?

Thanks

Barbell Bench 3x8

lat pull down 3x10

seated shoulder press machine 3x10

Seated cable row 3 x10

DB Curl 3 x 10

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DB Lunge 4 x 8 each leg

Leg Press 3 x 10

DB Step Up 3 x 8 each leg

DB Romanian Deadlift 4 x8

DB Bulgarian Split Squat 3 x8 each leg

Great to hear.

The leg day is more than enough for me. Would you add anything to upper day? Was thinking maybe rope pull down after curls?

This is a fine approach. Doing more of weight and/or reps over time is all that matters.

Once you're getting stronger, the main driver of hypertrophy will be eating enough.