Wanna give a shout out...

Falco2

Falco2

New member
Hey all. I am pretty active in the other fitness.com forums and thought I would check this one out to get some pointers and hopefully help a few people out. I am currently trying to shed some body fat, so I hope you guys will be able to help me out. :D
 
Hi Falco :)

Welcome to the WLF!

How much body fat are you looking to reduce and what's your work out schedule?
 
Hey, thanks for the welcomes! I am looking to lose about 8% or so. I am at 208 right now and about 16% BF and would like to bring it down closer to 10%. Right now as far as my strength training, I am doing weights 3-4 days a week and cardio about 5 times a week with 2 of them sessions coming from HIIT.
 
It sounds like a great schedule, how long are your cardio sessions? (and excuse the ignorance, but what's HIIT?) :)
 
3 days a week consist of fasted cardio in the AM, either running or on a stationary bike at a decent pace, but not over exerting. 2 days a week is HIIT or High Intensity Interval Training where I start with a 5 minute warm-up, then do a minute of an all out sprint, then regroup for a minute then back up to a full sprint (for 10 minutes total) then a 5 minute cool down totalling 20 minutes.
 
You have an intense workout schedule going! That's fabulous!

The 3 days a week you run or bike, how long do you go - and is your heart rate up the whole time (without the HIIT).

What's your calorie range? (And can I say I WISH my BF was under 20 right now LOL!) You really are doing terrific.
 
TY. My cardio was really lacking, but lately I been trying to force myself to do it :D


The 3 days a week I bike or run is done for 45-50 minutes. My heart rate is up, but I can still hold somewhat of a conversation. I do this fasted.

When I do the HIIT, I feel like I am gonna throw up when I finish...LOL (that's how you know you did it correctly..LOL)


Right now, my calories are between 2400-2600.

You will get there with your BF ;) Give HIIT a try :D
 
Most guys I know that work out a lot with strength training, do kind of lack in the cardio department, but then, they're looking at bulking up. Good for you for forcing yourself to do it.

I have one friend who bulked up, then cut back on the calories (cut out 500-700) a day and increased his cardio to what you are doing. He slimmed way down, and worked on greater muscle definition. He was *very* well cut and proportionate afterwards.

It looks like you're doing every right to reach your fitness goals!

I have tried some intensity training with cardio, but it was mostly walk for 5 minutes, run for 1, walk for 4 minutes run for 2, walk 3, run3, etc.

It helped me go from doing a 3 mile hour to a 5 mile hour (which is no where near your fitness level).
 
Yea, that is kinda what I am doing now. I want to cut down and then eventually add some more lean muscle.

My calories right now are 20-25% below my maintenance level. I will see how that goes for a while and adjust if needed.

The interval training you are doing is great! Whatever fits your fitness level. A 3 mile hour to a 5 mile hour is a great improvement!

I am assuming you got your diet pretty much in check, 2 days a week of HIIT like you been doing, you will be below 20%BF in no time. ;)
 
I would imagine you definitely don't want to reduce your calores lower then 25% below maintenance. Especially with your work out schedule. Are you working with a trainer?

Well, I have a long way to go before I get under 20% but I'll get there - THIS year! :)
 
Nope, not working with a trainer. Just reading a lot and trying different things. Yea, I definately don't wanna go any lower, I may need to raise them. I will give this a go a few weeks and see what happens.

WOOHOO this year! :D I like the dedication, that alone will help you achieve a lot. :)
 
LOL! By all means, we have a B&A (or Current Section) just for that. There are also some posters on here who are at or near their target weight but who are looking to become more fit & stronger - I'm sure it would be motivating :)

Also, you can consider creating a journal in the diary section and we can follow your journey :)
 
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