height? can you see your hip bones?
~~~MMSex's Comprehensive Guide to Cutting for Beginners/Overweight/Obese~~~
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HoustonHeat
In and out
If I had the ability to wake up late:
Breakfast (post workout) 11AM-Noon
Lunch (Biggest Meal) 3:30-4:00PM
Dinner: (Lunch Size) 7:00PM
I would be
Almost a disastrous two weeks. Weighing every two weeks just isn't the move, I need weekly numbers to stay on track. I broke down and weighed in Thursday and damn near had a heart attack.
All that said pulled the nose of the plane up and gain a minimal amount.
Switching to HIIT for cardio atleast 4 days a week and 4 days of lifting.
I think I found a good path on the diet plan also:
Calories: 1716 (1800 max)
Carbs: 151
Fat: 40
Protein: 188
Perhaps I missed this, how tall are you again?
True HIIT, you aren't supposed to do more than twice a week cause it cause more damage than good. Your body needs to be able to recover from such an intense work out. The other days, you can just do regular cardio. Also, I don't know about 1700 calories a day if you are also lifting and doing HIIT. If you want to speed up your metabolism, you could break your meals into 6 of them a day, your last one being carb-less. The third component is always sleep, if you don't get at least 6 a night, your body will go into preservation mode with all this exercising and calorie depletion and try to hold onto fat as much as possible instead of burning it.
HoustonHeat
In and out
5'9
only twice a week?
If it is real HIIT, it would be too strenuous on your joints and also cause too much tissue breakdown. You should up your protein and add 200 calories too.
The routine I started to do on the weekend is on the treadmill:
4 minute warmup
30 second sprint @ 10.00
1:30 jog @ 5.5
10 rounds
24 total minutes
On Wednesday's and Fridays I was starting some combination of track work, sprinting the straightaways and jogging curves x 4 with a jog to the track area for warm up. Harder to maintain on your own so that may not qualify.
So When I Thought About Starting I.F I Had Relatives Over So I Knew I Wasn't Gonna Stay On Track So I Didn't Bother To Start It
After They Left It Wasn't Even On My Mind Anymore To Start, But Just The Other Day I Was Like "Oh shyt Lemme Start"
Anyway, Im Ready Now
Hopefully I Can Get Used To This And Make It My Regular Eating Hours
BTW Weighed In At 175 Today Brehs
Losses Have Been Slow But STEADY So I Cant Complain, I Haven't Even Kept Up With My Running This Week
After They Left It Wasn't Even On My Mind Anymore To Start, But Just The Other Day I Was Like "Oh shyt Lemme Start"
Anyway, Im Ready Now
Hopefully I Can Get Used To This And Make It My Regular Eating Hours
BTW Weighed In At 175 Today Brehs
Losses Have Been Slow But STEADY So I Cant Complain, I Haven't Even Kept Up With My Running This Week
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Ive Heard Too Many Good Things About It, Doesnt Hurt To Try
I don't think I can make it happen this time of year but hopefully starting in 2013. I'm basically doing it now on the weekends.
This Is Random But I Wanted To Shout Out This Cereal Brehs
13G's Of Fiber Per Serving!
I Usually Have 2 Cups, That 26G's Of Fiber
Sugar Is Only 6G Per Serving
And The shyt Tastes GOOD, Doesnt Taste Like Crap
I Sprinkle 1 Packet Of Stevia Over My shyt And It Taste Better Then Frosted Flakes, Dead Ass
And Them Clusters
13G's Of Fiber Per Serving!
I Usually Have 2 Cups, That 26G's Of Fiber
Sugar Is Only 6G Per Serving
And The shyt Tastes GOOD, Doesnt Taste Like Crap
I Sprinkle 1 Packet Of Stevia Over My shyt And It Taste Better Then Frosted Flakes, Dead Ass
And Them Clusters
HoustonHeat
In and out
My dude, how are those joints feeling? Have you considered water tabata classes? It's like HIIT, but it is done in deep water pools, they put foam weights on your torso and ankles and you run in place. Less stress on the joints, but high caloric burn.
when you plug the numbers in, stick to a strict 500 calorie deficit
no more no less, increase the protein macro
and if you arent already
really go ham when it comes to liftingPROGRESSION is the key, not whether you come out drenched in sweat or sore
PROGRESSION is defined in my terms as "adding weight" or "adding reps"
you accomplish this by setting initial lifts/weights/reps and adding to it either every workout or every week
while losing weight is important losing fat has more to do with preserving muscle mass than all out cutting, it might be slow but its worthwhile in the longterm
I haven't been doing the routine crazy long but as I was running hills this morning the first few my knees were like
. I can see what you mean about not doing those to often, the treadmill routine twice a week is plenty.I can seem to find a good extra 200 calories that also increases protein at a good ratio right now. Today looks like:
Calories Carbs Fat Protein
1,559 155 23 184
At the same time I still feel off adding calories when I have fat to cut.