Help with fat loss

Machher · 11-30-2004, 04:21 PM

Well heres what has happened.

I went on a cut for a week...reluctantly i chcked my weight

it stayed the same. Not any difference. So i began to think im taking a wrong approach at this.

So my goal is to loose approx 10 lbs of bf, as my current bf is about 14% @ 172 lbs. My goal is about 8% bf at 160 lbs.

So what im wondering is 2 things.

HIIT or Max-OT or Long Duration / Low Intensity Cardio... which of these works best with a low calorie diet?

How often should i be training?

-------------------------------------------------------------------------

My current cut looks like this:

Day1
HIIT - 20 mins
Bicep / Forearms / Back

Day3
HIIT - 20 mins
Pecs / Triceps

Day 5
HIIT - 20 mins
Legs / Abs / Obliques

I have a rest every other day.

i am trying to keep my cals low. im at about 1500 calories today. Am i eating to little?

LAM · 11-30-2004, 04:26 PM

Your cals are to low go back to 2000 a day. I would do either HIIT or Max-OT cardio on the non-weight training days...

Duncans Donuts · 11-30-2004, 04:27 PM

I'd try 2-3 days of intense weight training and 2 days of HIIT. On lower calories you'll defitently want as much recovery time as possible...at least have a couple of days off a week

camarosuper6 · 11-30-2004, 04:31 PM

I say just eat a bunch of apple pie and then sit on the couch for 3 -4 days.

Machher · 11-30-2004, 04:46 PM

alright, so in short what should my schedual look like. Since it takes me about 45 mins to get to the gym i dont really want to go there every day.

Could you suggest something in Day -1 Hiit etc.. form?

Thanks for all the responses

LAM · 11-30-2004, 04:54 PM

then stick with the HIIT on days 1 & 3

Machher · 11-30-2004, 04:56 PM

and weight training, should i be lifting heavy?

also how long am i expecting to be going through this fatloss routine before i should reach my goal? I was predicting about 2 months.

thanks again!

LAM · 11-30-2004, 05:07 PM

always lift as heavy as possible. and yup 2 months or less you should be minus 10 lbs of fat...

Machher · 11-30-2004, 05:09 PM

thanks alot man.

So in summary.

Calorie intake: Start at 2000 then decrease how often?

Day1
HIIT - 20 mins
Bicep / Forearms / Back

Day3
Pecs / Triceps

Day 5
HIIT - 20 mins
Legs / Abs / Obliques

Always lifting heavy.

oh by the way.. im adding 500 cals to my diet and taking away cardio are you sure im going to be loosing weight this way?

11-30-2004, 04:21 PM	#1
Machher Registered User Join Date: Oct 2004 Location: Toronto, Ontario, Canada Posts: 318	Help with fat loss Well heres what has happened. I went on a cut for a week...reluctantly i chcked my weight it stayed the same. Not any difference. So i began to think im taking a wrong approach at this. So my goal is to loose approx 10 lbs of bf, as my current bf is about 14% @ 172 lbs. My goal is about 8% bf at 160 lbs. So what im wondering is 2 things. HIIT or Max-OT or Long Duration / Low Intensity Cardio... which of these works best with a low calorie diet? How often should i be training? ------------------------------------------------------------------------- My current cut looks like this: Day1 HIIT - 20 mins Bicep / Forearms / Back Day3 HIIT - 20 mins Pecs / Triceps Day 5 HIIT - 20 mins Legs / Abs / Obliques I have a rest every other day. i am trying to keep my cals low. im at about 1500 calories today. Am i eating to little?

11-30-2004, 04:26 PM	#2
LAM Gym ratt/Part-time pimp Join Date: May 2002 Location: Las Vegas, NV Posts: 7,384 Photos: 2	Your cals are to low go back to 2000 a day. I would do either HIIT or Max-OT cardio on the non-weight training days...
	Dumbest statement made in the Anabolic Zone for Nov TBD ----------------------------------------------------- What you talking about Willis ?

11-30-2004, 04:27 PM	#3
Duncans Donuts Stay puffed, baby. Join Date: Jul 2004 Location: CA Posts: 2,774 Photos: 2	I'd try 2-3 days of intense weight training and 2 days of HIIT. On lower calories you'll defitently want as much recovery time as possible...at least have a couple of days off a week
	"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

11-30-2004, 04:31 PM	#4
camarosuper6 Back Home In SOCAL Elite Member Join Date: Aug 2003 Location: California Posts: 3,350	I say just eat a bunch of apple pie and then sit on the couch for 3 -4 days.
	"TOLERANCE is the virtue of a man without convictions" G.K.Chesterton Boot Shine and Polish $15. New Uniforms: $250 New gun and holster: $450 Looking like a stud in uniform: Priceless Girl: Me and this new guy are getting kinda chummy. Me: Good chummy? Like friends forever? Girl: Ya Me: Or Chummy like, spank my ass chummy?

11-30-2004, 04:54 PM	#6
LAM Gym ratt/Part-time pimp Join Date: May 2002 Location: Las Vegas, NV Posts: 7,384 Photos: 2	then stick with the HIIT on days 1 & 3
	Dumbest statement made in the Anabolic Zone for Nov TBD ----------------------------------------------------- What you talking about Willis ?

11-30-2004, 04:46 PM	#5
Machher Registered User Join Date: Oct 2004 Location: Toronto, Ontario, Canada Posts: 318	alright, so in short what should my schedual look like. Since it takes me about 45 mins to get to the gym i dont really want to go there every day. Could you suggest something in Day -1 Hiit etc.. form? Thanks for all the responses

11-30-2004, 04:56 PM	#7
Machher Registered User Join Date: Oct 2004 Location: Toronto, Ontario, Canada Posts: 318	and weight training, should i be lifting heavy? also how long am i expecting to be going through this fatloss routine before i should reach my goal? I was predicting about 2 months. thanks again!

11-30-2004, 05:07 PM	#8
LAM Gym ratt/Part-time pimp Join Date: May 2002 Location: Las Vegas, NV Posts: 7,384 Photos: 2	always lift as heavy as possible. and yup 2 months or less you should be minus 10 lbs of fat...
	Dumbest statement made in the Anabolic Zone for Nov TBD ----------------------------------------------------- What you talking about Willis ?

11-30-2004, 05:09 PM	#9
Machher Registered User Join Date: Oct 2004 Location: Toronto, Ontario, Canada Posts: 318	thanks alot man. So in summary. Calorie intake: Start at 2000 then decrease how often? Day1 HIIT - 20 mins Bicep / Forearms / Back Day3 Pecs / Triceps Day 5 HIIT - 20 mins Legs / Abs / Obliques Always lifting heavy. oh by the way.. im adding 500 cals to my diet and taking away cardio are you sure im going to be loosing weight this way?

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