My HIIT Training, your thoughts

Fiky · 08-09-2005, 01:09 AM

Hello,

I've begun cutting this week to shad as much body fat as I can while retaining muscle. Anyway, since I'm rather new to HIIT training though I've read many articles I know how it works and what is involved. I'm pretty unfit due to the fact I've been bulking for just over 6 months. I thought I'd introduce my body to the training by doing something slightly different (get fitter).

Here what I do, I sprint from the goal box (soccer field) to the other goal box roughly 80meters~ when I get to the other side, I rest for 15 - 30 seconds and repeat - I do this for 10minutes each session I end up doing about 12 sprints all up in that 10minutes. My plan is to add 5 minutes by next week and instead of resting after each sprint I'm going to try doing a brisk walk for 15 - 30seconds and repeat sprint to the other side. So basically up it every week.

What are your thoughts/recommendations on this?

Total Newbie · 08-10-2005, 05:06 AM

Hmm, alot of people i think would rather recommend some low intensity cardio, It burns fat while retaining the most muscle on an empty stomach.

It is just your own preferance. Just the mucus i get from hiit sucks and i hate the feeling.

Just my 0.2 cents.

Fiky · 08-10-2005, 11:07 AM

Yeah I know it's as hard as hell but you got to do it if you want results, if it was easy everyone would be cut. From what I've heard HIIT is far more superior when it comes to shadding bodyfat.

I do my HIIT training on an empty stomach early with Whey shake in the morning (6AM).

**NYCmitch25** · 08-15-2005, 09:33 PM

Post up your diet. Im sure its less than perfect. Cardio. Just do what you enjoy and be consistent.

Fiky · 08-16-2005, 08:00 AM

Quote:

Originally Posted by NYCmitch25

Post up your diet. Im sure its less than perfect. Cardio. Just do what you enjoy and be consistent.

Pre Workout: (HIIT) 1.5 Scoop ON Whey in water

Post Workout: (HIIT) 1.5 Scoops ON Whey, 1.5 Cup NON-Fat Milk, 1 Cup Oats

Breakfast: 3 Hard Boiled EGGS (Only eat Eggwhite)

Mid Morning: 2 Slices Weat Bread, 1/2 Slice Chicken

Lunch: 1 Can Tuna, 1 FishOil CAP

Around 2PM: Some non salted Peanuts

Around 4:00PM: Small amount of Pita or Pasta, .5 Cup NON-Fat Natrual Yogurt (This meal changes often :\ )

Pre Workout: 1 Scoop ON Whey in NON-Fat Milk, 1 Cup Oats

Post Workout: 1.5 Scoops ON Whey, 5g Creatine, 25g Dextrose, 1 Cup OJ

1 Hour Later: 1 Can Tuna, 6 TableSpoons Paprika

Before Bed: Cup of Cottage Cheese, 1 FishOil Cap

I've never cut before, not 100% on my above eating plan

GameDayDog · 08-16-2005, 09:32 AM

I thynk your diet is the weak point here...

It doesn't look lyke enough calories nor do all the meals seem healthy.. Have you entered everythyng into fitday.com?? .. If so, what are your results??

If you haven't seen it.. Visit the Nutrition section and read the sticky by DBFLGirl... It'll help..

As for the HIIT, it's supposed to be done on a 1:3 ratio according to my understanding of it's basics... thus if it takes you 10 seconds to sprint across the entyre field... you have 30 seconds to do a brisk walk back to your starting point... if it takes you 20 seconds to sprint the field, take 60 seconds to walk back... I suggest the opposite, don't start off sprinting, do the brisk walk for 60 seconds, then sprint 20 seconds... that way, you're a little more warmed up.. instead of walking on the field and sprinting all out ryght away..

Peace..~G

Fiky · 08-16-2005, 09:55 AM

Thanks GameDayDog - I put it into the Fitday site and I got:

Fat: 61
Carb: 210
Protien: 200
CALS: 2186

I'm currently 180LB at 6'5" in Height, I know I'm not big but I've filled out from the old broomstick guy I use to be. And I just got to shad this excess bodyfat I've had for ages.

If I could get help to make the perfect eating plan with your help guys it would be MOST apprecaited!

Regarding the running, I've made a large improvment with my fitness levels - I've been sprinting 80meters and instead of walking when not sprinting, I've been jogging for 15 - 30 seconds - I do this for 15 minutes though sometimes I have to stop a little and rest for 30seconds... every 4th cycle or so... But I'm improving.

Thanks

GameDayDog · 08-16-2005, 10:38 AM

I'm man enough to admyt when I don't know somethyng & in thys case... Nutritional Intake is my kryptonite... I do have 2 powerful superfriends with me... A.FreeRadical - aka - Thee Radical 1 ... is a Nutritional Guru ... and DBFLGirl - aka - Thee Nutritional Goddess... However, I doubt they would just venture into the teen section.. (they're thynking about the teen section from that other place) ...

I'll send them both PM's and ask if they can come offer you some suggestions...

Meanwhyle, I'm thynking you don't need the whey in the morning... Just water.. Wake up, do HIIT, then eat... but don't listen to me.. do listen to them..

Peace..~G

JP(UK) · 08-16-2005, 10:56 AM

Quote:

Originally Posted by Total Newbie

Hmm, alot of people i think would rather recommend some low intensity cardio, It burns fat while retaining the most muscle on an empty stomach.

It is just your own preferance. Just the mucus i get from hiit sucks and i hate the feeling.

Just my 0.2 cents.

What's an example of low intesnity please?

Fiky · 08-16-2005, 11:32 AM

Quote:

Originally Posted by GameDayDog

I'm man enough to admyt when I don't know somethyng & in thys case... Nutritional Intake is my kryptonite... I do have 2 powerful superfriends with me... A.FreeRadical - aka - Thee Radical 1 ... is a Nutritional Guru ... and DBFLGirl - aka - Thee Nutritional Goddess... However, I doubt they would just venture into the teen section.. (they're thynking about the teen section from that other place) ...

I'll send them both PM's and ask if they can come offer you some suggestions...

Meanwhyle, I'm thynking you don't need the whey in the morning... Just water.. Wake up, do HIIT, then eat... but don't listen to me.. do listen to them..

Peace..~G

Thank you! That would be really helpful

**A.FreeRadical** · 08-16-2005, 12:41 PM

Hi Fiky,

Do you do weight lifting? Why two workouts per day? I see from your previous posts that your goal is to loss some fat, gain some muscle and to get into better physical shape. Right?

*

Fiky · 08-16-2005, 12:46 PM

Quote:

Originally Posted by A.FreeRadical

Hi Fiky,

Do you do weight lifting? Why two workouts per day? I see from your previous posts that your goal is to loss some fat, gain some muscle and to get into better physical shape. Right?

*

I sure do, my first workout which is 6AM is my cardio HIIT training and later in the afternoon is my weight training session.

My current goal is shad the excess bodyfat while perserving as much muscle mass possible.

Thanks

**A.FreeRadical** · 08-16-2005, 01:02 PM

Quote:

Originally Posted by Fiky

I sure do, my first workout which is 6AM is my cardio HIIT training and later in the afternoon is my weight training session.

My current goal is shad the excess bodyfat while perserving as much muscle mass possible.

Thanks

Ok, I want to get into your diet, but first tell me about your weight training routine. What type of program are you using (Max OT, HIT, other)? Daily splits, number of sets, reps, types of exercises. If you have a typical week posted somewhere, just give me a link or copy and paste it here. Sorry if I am going over things already posted in this forum, but I am new here.

*

Fiky · 08-16-2005, 01:15 PM

Quote:

Originally Posted by A.FreeRadical

Ok, I want to get into your diet, but first tell me about your weight training routine. What type of program are you using (Max OT, HIT, other)? Daily splits, number of sets, reps, types of exercises. If you have a typical week posted somewhere, just give me a link or copy and paste it here. Sorry if I am going over things already posted in this forum, but I am new here.

*

Don't be sorry, I really appreciate your help.

I'm just doing daily splits, I'll attach my text version of the split I do below. I change my split every two weeks or so, mix it up etc also with the chest I change from barbell to dumbells etc often.

The Sets and Reps I do are

Sets: 3
Reps: 8 to 10

Thanks again

**A.FreeRadical** · 08-16-2005, 01:57 PM

Quote:

Originally Posted by Fiky

Don't be sorry, I really appreciate your help.

I'm just doing daily splits, I'll attach my text version of the split I do below. I change my split every two weeks or so, mix it up etc also with the chest I change from barbell to dumbells etc often.

The Sets and Reps I do are

Sets: 3
Reps: 8 to 10

Thanks again

Ok, your routine looks very good. Do you have any symptoms of overtraining? It is good to change things, including your rep range. I prefer 6-8 most of the time, but I vary it to 4-6 and 8-10 from time to time. I also vary the number of sets. How long is your typical workout session?

You are doing a lot of things right. I think we need to change your diet a bit. Not a lot, but I have some ideas. I'll be back later. I want to give this some thought and I have to do my workout. I will probably not post here until later tonight (East coast U.S.A.)

*

Fiky · 08-16-2005, 02:04 PM

Quote:

Originally Posted by A.FreeRadical

Ok, your routine looks very good. Do you have any symptoms of overtraining? It is good to change things, including your rep range. I prefer 6-8 most of the time, but I vary it to 4-6 and 8-10 from time to time. I also vary the number of sets. How long is your typical workout session?

You are doing a lot of things right. I think we need to change your diet a bit. Not a lot, but I have some ideas. I'll be back later. I want to give this some thought and I have to do my workout. I will probably not post here until later tonight (East coast U.S.A.)

*

No Symptoms of overtraining at all, even with the cardio I do in the morning I still have a lot of energy through out the entire day and most importantly my weight session. My average workout session is 90 Minutes and no more then 120 Minutes including rest.

That would be excellent, To perfect my diet would help me greatly with my goal

. Enjoy your workout.

Thanks

**A.FreeRadical** · 08-16-2005, 11:33 PM

Quote:

Originally Posted by Fiky

Pre Workout: (HIIT) 1.5 Scoop ON Whey in water

Post Workout: (HIIT) 1.5 Scoops ON Whey, 1.5 Cup NON-Fat Milk, 1 Cup Oats

Breakfast: 3 Hard Boiled EGGS (Only eat Eggwhite)

Mid Morning: 2 Slices Weat Bread, 1/2 Slice Chicken

Lunch: 1 Can Tuna, 1 FishOil CAP

Around 2PM: Some non salted Peanuts

Around 4:00PM: Small amount of Pita or Pasta, .5 Cup NON-Fat Natrual Yogurt (This meal changes often :\ )

Pre Workout: 1 Scoop ON Whey in NON-Fat Milk, 1 Cup Oats

Post Workout: 1.5 Scoops ON Whey, 5g Creatine, 25g Dextrose, 1 Cup OJ

1 Hour Later: 1 Can Tuna, 6 TableSpoons Paprika

Before Bed: Cup of Cottage Cheese, 1 FishOil Cap

I've never cut before, not 100% on my above eating plan

Here is what I propose. Tell me the foods that you don't like and we can find substitutes for them.

Don't use whey more than two times per day (up to 2 scoops per serving). Do your HIIT on an empty stomach. Keep it short and eat immediately after.

Breakfast, 2 whole eggs and a cup of Old Fashioned oats with 1/4 cup of berries and 1/2 cup of nonfat milk.

Mid morning, 1 pc. wheat toast and 1 tablespoon of natural peanut butter

Lunch, 6.5 oz of canned tuna in water and a salad (spinach, onions, tomatoes, peppers with oil and vinegar.)

2 p.m., 1 oz. mixed nuts, almonds, walnuts, cashews, peanuts.

4 p.m. 1 cup of plain nonfat yogurt with fresh berries or nuts

Pre workout, 1 scoop of whey protein, cup of nonfat milk and .5 cup of raw oats

post workout, 1 scoop of whey protein, creatine, dextrose

dinner, small skinless, boneless chicken breast (broiled or grilled) and steamed broccoli or asparagus

Before bed, low fat or nonfat cottage cheese, 1 oz. mixed nuts and fish oil caps

(Any cooking should be done in olive oil.)

Protein, 220g, 984 calories, 38%
Carbs, 135g, 624 calories, 27%
Fats, 94g, 818 calories, 35%

Total calories, 2350

Fat breakdown:
Saturated, 19g, 166 calories, 7% of total
Polyunsaturated, 24g, 209 calories, 10%
Monounsaturated, 45g, 388 calories, 18%

This diet is high in good fats and low in saturated fats. All carbs are complex carbs, high fiber or lactose carbs. These are the good carbs. Protein is coming from animal (155g) and vegetable (65g) sources. Protein consumption is spread throughout the day.

Please ask questions and I will explain why I have designed it this way. If there are parts you don't like, for whatever reason, let me know and we can make some substitions to suit your taste, budget or circumstance. I usually keep my meals constant except dinner. I vary that with chicken, fish, lean beef and tuna. I eat most any green vegetable and have various types of salads. For berries, I like blueberries, blackberries, strawberries. Frozen berries are available at all times of the year. I also eat apples and pears on occassion.

Ok, let me know what you think of this.

*

Fiky · 08-17-2005, 02:00 AM

Quote:

Originally Posted by A.FreeRadical

Here is what I propose. Tell me the foods that you don't like and we can find substitutes for them.

Don't use whey more than two times per day (up to 2 scoops per serving). Do your HIIT on an empty stomach. Keep it short and eat immediately after.

Breakfast, 2 whole eggs and a cup of Old Fashioned oats with 1/4 cup of berries and 1/2 cup of nonfat milk.

Mid morning, 1 pc. wheat toast and 1 tablespoon of natural peanut butter

Lunch, 6.5 oz of canned tuna in water and a salad (spinach, onions, tomatoes, peppers with oil and vinegar.)

2 p.m., 1 oz. mixed nuts, almonds, walnuts, cashews, peanuts.

4 p.m. 1 cup of plain nonfat yogurt with fresh berries or nuts

Pre workout, 1 scoop of whey protein, cup of nonfat milk and .5 cup of raw oats

post workout, 1 scoop of whey protein, creatine, dextrose

dinner, small skinless, boneless chicken breast (broiled or grilled) and steamed broccoli or asparagus

Before bed, low fat or nonfat cottage cheese, 1 oz. mixed nuts and fish oil caps

(Any cooking should be done in olive oil.)

Protein, 220g, 984 calories, 38%
Carbs, 135g, 624 calories, 27%
Fats, 94g, 818 calories, 35%

Total calories, 2350

Fat breakdown:
Saturated, 19g, 166 calories, 7% of total
Polyunsaturated, 24g, 209 calories, 10%
Monounsaturated, 45g, 388 calories, 18%

This diet is high in good fats and low in saturated fats. All carbs are complex carbs, high fiber or lactose carbs. These are the good carbs. Protein is coming from animal (155g) and vegetable (65g) sources. Protein consumption is spread throughout the day.

Please ask questions and I will explain why I have designed it this way. If there are parts you don't like, for whatever reason, let me know and we can make some substitions to suit your taste, budget or circumstance. I usually keep my meals constant except dinner. I vary that with chicken, fish, l

08-09-2005, 01:09 AM	#1
Fiky Pro Stature Join Date: Jul 2005 Location: Perth, Australia Posts: 201 Recipes: 0 Rep Power: 5	My HIIT Training, your thoughts Hello, I've begun cutting this week to shad as much body fat as I can while retaining muscle. Anyway, since I'm rather new to HIIT training though I've read many articles I know how it works and what is involved. I'm pretty unfit due to the fact I've been bulking for just over 6 months. I thought I'd introduce my body to the training by doing something slightly different (get fitter). Here what I do, I sprint from the goal box (soccer field) to the other goal box roughly 80meters~ when I get to the other side, I rest for 15 - 30 seconds and repeat - I do this for 10minutes each session I end up doing about 12 sprints all up in that 10minutes. My plan is to add 5 minutes by next week and instead of resting after each sprint I'm going to try doing a brisk walk for 15 - 30seconds and repeat sprint to the other side. So basically up it every week. What are your thoughts/recommendations on this? __________________ Life is simple, get laid, pump iron, get HUGE! Last edited by Fiky : 08-09-2005 at 01:57 AM.

08-10-2005, 11:07 AM	#3
Fiky Pro Stature Join Date: Jul 2005 Location: Perth, Australia Posts: 201 Recipes: 0 Rep Power: 5	Yeah I know it's as hard as hell but you got to do it if you want results, if it was easy everyone would be cut. From what I've heard HIIT is far more superior when it comes to shadding bodyfat. I do my HIIT training on an empty stomach early with Whey shake in the morning (6AM). __________________ Life is simple, get laid, pump iron, get HUGE!

08-16-2005, 09:32 AM	#6
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,975 Recipes: 0 Rep Power: 32	Dieting Problemz.. I thynk your diet is the weak point here... It doesn't look lyke enough calories nor do all the meals seem healthy.. Have you entered everythyng into fitday.com?? .. If so, what are your results?? If you haven't seen it.. Visit the Nutrition section and read the sticky by DBFLGirl... It'll help.. As for the HIIT, it's supposed to be done on a 1:3 ratio according to my understanding of it's basics... thus if it takes you 10 seconds to sprint across the entyre field... you have 30 seconds to do a brisk walk back to your starting point... if it takes you 20 seconds to sprint the field, take 60 seconds to walk back... I suggest the opposite, don't start off sprinting, do the brisk walk for 60 seconds, then sprint 20 seconds... that way, you're a little more warmed up.. instead of walking on the field and sprinting all out ryght away.. Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

08-16-2005, 09:55 AM	#7
Fiky Pro Stature Join Date: Jul 2005 Location: Perth, Australia Posts: 201 Recipes: 0 Rep Power: 5	Thanks GameDayDog - I put it into the Fitday site and I got: Fat: 61 Carb: 210 Protien: 200 CALS: 2186 I'm currently 180LB at 6'5" in Height, I know I'm not big but I've filled out from the old broomstick guy I use to be. And I just got to shad this excess bodyfat I've had for ages. If I could get help to make the perfect eating plan with your help guys it would be MOST apprecaited! Regarding the running, I've made a large improvment with my fitness levels - I've been sprinting 80meters and instead of walking when not sprinting, I've been jogging for 15 - 30 seconds - I do this for 15 minutes though sometimes I have to stop a little and rest for 30seconds... every 4th cycle or so... But I'm improving. Thanks __________________ Life is simple, get laid, pump iron, get HUGE!

08-16-2005, 10:38 AM	#8
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,975 Recipes: 0 Rep Power: 32	My Weaknesses.. I'm man enough to admyt when I don't know somethyng & in thys case... Nutritional Intake is my kryptonite... I do have 2 powerful superfriends with me... A.FreeRadical - aka - Thee Radical 1 ... is a Nutritional Guru ... and DBFLGirl - aka - Thee Nutritional Goddess... However, I doubt they would just venture into the teen section.. (they're thynking about the teen section from that other place) ... I'll send them both PM's and ask if they can come offer you some suggestions... Meanwhyle, I'm thynking you don't need the whey in the morning... Just water.. Wake up, do HIIT, then eat... but don't listen to me.. do listen to them.. Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

08-10-2005, 05:06 AM	#2
Total Newbie Amateur Join Date: Jul 2005 Posts: 82 Recipes: 0 Rep Power: 3	Hmm, alot of people i think would rather recommend some low intensity cardio, It burns fat while retaining the most muscle on an empty stomach. It is just your own preferance. Just the mucus i get from hiit sucks and i hate the feeling. Just my 0.2 cents.

08-15-2005, 09:33 PM	#4
NYCmitch25 Silver Member Join Date: Jul 2005 Location: New York Posts: 1,087 Recipes: 0 Rep Power: 49	Post up your diet. Im sure its less than perfect. Cardio. Just do what you enjoy and be consistent.

08-16-2005, 12:41 PM	#11
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 57	Hi Fiky, Do you do weight lifting? Why two workouts per day? I see from your previous posts that your goal is to loss some fat, gain some muscle and to get into better physical shape. Right? * __________________ "Is it going to be the red pill or the blue pill, Neo? The red pill will answer the question 'What is the Matrix?' Choose carefully. Remember, all I'm offering is the truth. Nothing more." Ron Paul for President, 2008 A.FreeRadical ...the Epicurean bodybuilder Height: 5'9", Age: 62, My last high on 2/1/2006 was 196 lbs. My last low on 8/08/2006 was 167.5 lbs. Cutting until I am lean Starting weight: 190 lbs. bodyfat: 19.7% November 27th: 183 lbs. bodyfat: 18.3% bodyfat Goal Weight: 176 lbs with no more than 10% bodyfat My recipe collection