jkun19
New member
Ok here goes.
So I've been doing strength training with HIIT for about two months now.
Here's what my average work out has been.
Lift days:
5x5 Squats
5x5 Bench Press or Deadlift
5x5 Overhead Press or 3xFailure Pull ups
3xFailure Lateral Press or 3xFailure Push ups
3xFailure Dual Pulley Row or 3xFailure Triceps Pull Down
5x5 Curls or 3xFailure Fly
3xFailure Abdominal Crunch Machine (normal crunches didn't really seem like they were doing anything for me anymore)
(Just an aside, it felt really good when I started Squatting and Deadlifting more than my weight)
I follow my lifts with a sustained 2 mile run at 6mph.
All in all its about 2 hours, start to finish. I have a lift partner and one of us rests while the other does his set. I've tried to talk him into running but he's not interested.
My HIIT days are as follows:
5 min warm up at 6mph
6-7 intervals, ~10 seconds for the treadmill to go from 6-10mph, 30 sec at 10mph, 80 sec at 6mph
7-8 min cooldown
I do a 20 minute Yoga routine every day to stretch and cool down from my workout.
I switch back and forth between HIIT and lifts every day, resting on Saturday.
I always work out early morning; first rep at 6AM. I'm usually up around 5 for breakfast: whey (20g protein) mixed with a packet of oatmeal + half a banana.
Post workout I have a protein shake (30g) + the other half of the banana.
I try to keep lunch around 500-700 cal. I usually eat at Subway when I don't have time to make something for myself. Whenever I can't control what I eat I'll pick what seems the least unhealthy and check the calories the first moment I can. At dinner I make up the difference to around 2100 kcal.
My starting weight was 210lbs, my current weight is 192lbs
I started taking GNC Mega Men Sport about a week ago and I've noticed a big difference since then. I hesitate to attribute said difference to the new multi-vit since said difference could be, and very likely is, the result of an accumulation of a lot of different factors.
I'm 5'9"
The average of on-line BMR calculators I've used puts my BMR at around 1700 kcal/day; an average of on-line daily burn calculators is 2900~3000. I keep my daily intake between 2100 and 2400 (more often at the low end). I don't own a set of calipers yet; I've done the tape measure method to calculate my % body fat and it's put me from 22% - 26% depending on which on-line calculator I use.
My goal is to get down to around 150lbs and <10% body fat. By my estimates I probably won't get there until late October, but I won't be shocked or discouraged if it takes even longer.
I used to hate counting calories but now that it's part of my routine I'm actually starting to enjoy it. It's one of life's little victories when you add everything up and you've fallen into your target range.
Two questions:
1) Is there anything I can do to bring myself to my goal faster? I'm thinking of turning my Saturday into a cardio day. There's a nature trail near my house that's about seven miles long, I'm toying with the idea of running it two Saturdays/month. I've dismissed the idea of bringing my daily calorie intake further down since the overwhelming advice is against it.
I ask not just because I want to lose more fat, I actually really enjoy doing my workouts and my Saturday off-days just leave me feeling like I'm wasting a day.
2) I've read about the necessity of taking a whole week off every 4 weeks to recover but I'm not sure if that's just for people looking to bulk up or if that's for people trying to lose fat also.
So I've been doing strength training with HIIT for about two months now.
Here's what my average work out has been.
Lift days:
5x5 Squats
5x5 Bench Press or Deadlift
5x5 Overhead Press or 3xFailure Pull ups
3xFailure Lateral Press or 3xFailure Push ups
3xFailure Dual Pulley Row or 3xFailure Triceps Pull Down
5x5 Curls or 3xFailure Fly
3xFailure Abdominal Crunch Machine (normal crunches didn't really seem like they were doing anything for me anymore)
(Just an aside, it felt really good when I started Squatting and Deadlifting more than my weight)
I follow my lifts with a sustained 2 mile run at 6mph.
All in all its about 2 hours, start to finish. I have a lift partner and one of us rests while the other does his set. I've tried to talk him into running but he's not interested.
My HIIT days are as follows:
5 min warm up at 6mph
6-7 intervals, ~10 seconds for the treadmill to go from 6-10mph, 30 sec at 10mph, 80 sec at 6mph
7-8 min cooldown
I do a 20 minute Yoga routine every day to stretch and cool down from my workout.
I switch back and forth between HIIT and lifts every day, resting on Saturday.
I always work out early morning; first rep at 6AM. I'm usually up around 5 for breakfast: whey (20g protein) mixed with a packet of oatmeal + half a banana.
Post workout I have a protein shake (30g) + the other half of the banana.
I try to keep lunch around 500-700 cal. I usually eat at Subway when I don't have time to make something for myself. Whenever I can't control what I eat I'll pick what seems the least unhealthy and check the calories the first moment I can. At dinner I make up the difference to around 2100 kcal.
My starting weight was 210lbs, my current weight is 192lbs
I started taking GNC Mega Men Sport about a week ago and I've noticed a big difference since then. I hesitate to attribute said difference to the new multi-vit since said difference could be, and very likely is, the result of an accumulation of a lot of different factors.
I'm 5'9"
The average of on-line BMR calculators I've used puts my BMR at around 1700 kcal/day; an average of on-line daily burn calculators is 2900~3000. I keep my daily intake between 2100 and 2400 (more often at the low end). I don't own a set of calipers yet; I've done the tape measure method to calculate my % body fat and it's put me from 22% - 26% depending on which on-line calculator I use.
My goal is to get down to around 150lbs and <10% body fat. By my estimates I probably won't get there until late October, but I won't be shocked or discouraged if it takes even longer.
I used to hate counting calories but now that it's part of my routine I'm actually starting to enjoy it. It's one of life's little victories when you add everything up and you've fallen into your target range.
Two questions:
1) Is there anything I can do to bring myself to my goal faster? I'm thinking of turning my Saturday into a cardio day. There's a nature trail near my house that's about seven miles long, I'm toying with the idea of running it two Saturdays/month. I've dismissed the idea of bringing my daily calorie intake further down since the overwhelming advice is against it.
I ask not just because I want to lose more fat, I actually really enjoy doing my workouts and my Saturday off-days just leave me feeling like I'm wasting a day.
2) I've read about the necessity of taking a whole week off every 4 weeks to recover but I'm not sure if that's just for people looking to bulk up or if that's for people trying to lose fat also.