Mark,
I would not recommend training both Tuesday and Wednesday as it gives your body no time to recover/repair.I also would not recommend doing Pump followed by Spin either, let alone twice.
If classes are your thing then mix and match it up, one class 3 times a week, vary the classes and give it your all each time.
Im not a big fan of pump classes as there is so far little science to back up how effective it is (it contravenes the basic principles of resistance training) and you can rarely stress the legs properly (the weights are too light, max 35kg) so it ends up being upper body biased.
So see if your gym does full body circuits, box fit etc and try each class out.
Diet wise you need to keep it simple, avoid high GI carbs, get plenty of protein and essential fatty acids and lots of fresh green veg.On the days you dont train try reducing carbs slightly, but eat the same total amount of calories.So replace the carbs with fats or protein.
Good luck.
I was wondering why I was getting tired and constantly aching!
Exactly.
People fail to understand this. Volume and training experience are key factors. For a newb, frequency is generally better than volume (ie doing an exercise/liftmore often rather than large amounts in one go). The fact is newbs and semi-intermediate lifters don't know how to apply a max effort. Their CNS and muscles recover a lot faster.
I've squatted 5 times in 10 days just now and played football. My legs are fine.
What determines the amount of protein you should have. I've see it posted here that it should be 1g per kg of body weight but in other places (stronglifts site among others) I've also seen 1g per lb of body weight!
Bit confusing!
For basic fitness it's 1.2g per kg of lean muscle mass, for size it's 1.4g. The amount needed has been inflated by the companies that sell,protein power.Also, people copy the pros who of course need more and are on steroids!
That's something very few people bare in mind when looking at this sort of thing, is the type of "assistance" the authors of the article have.
Exactly, you are better of spending money of EFAs which will help your body use/retain protein.
Pardon my ignorance Wardy, what are EFA's?
Essential Fatty Acids
You are forgivendata:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7
Cheers it's been a long day prepping for a bit meeting tomorrow, I'm brain dead now and suffering deadlift DOMS still! data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7
And again you're quite right, those fats are essential for nutrient transport and the reason for butter on the green veg!