So how is this diet/routine?

A_N_91 · 03-16-2006, 01:19 AM

I've lost about 20 pounds from a few months ago and I have some little stubborn fat to lose. So how is this...

I weigh 180 pounds

2240 calories total

280 grams protein 50%
170 grams carbs 30%
50 grams fats 20%

My diet is mainly whey, tuna, chicken, and egg whites.

Most meals are just protein except for post-cardio and post-workout. I do my workouts 3x a week focusing on the 3 big lifts, simple routine. I also do HIIT for 20 minutes 5x a week on an empty stomach followed by a shake IMMEDIATELY with around 50 grams protein 70 grams carbs...

Is this good? A question though, should HIIT be just 20 minutes or can I go for 30?

Lift · 03-16-2006, 09:09 AM

That looks great, you could probably eat a little more considering your training 8x/week. Also if you can do 30mins of HIIT your probably not going hard enough, i usually do 15mins with a 5min warm up and down.

Awesome progress bro,
you should be proud :d

A_N_91 · 03-17-2006, 01:28 AM

Quote:

Originally Posted by Lift

That looks great, you could probably eat a little more considering your training 8x/week. Also if you can do 30mins of HIIT your probably not going hard enough, i usually do 15mins with a 5min warm up and down.

Awesome progress bro,
you should be proud :d

Ok, then I'll go for 15-20 minutes...

Thanks man. It's the first time I've ever had that "cut" look, now I want the ripped look

A_N_91 · 03-19-2006, 01:06 PM

A question, does the cardio have to be empty stomach or can it be with a pre-post meal? I'll be doing HIIT, no low intensity at all.

Kold_Killa · 03-19-2006, 02:49 PM

Everyone has always told me if you were able to do cardio on an empthy stomach it will benefit u more (burn more fat)... They have never really explained why this was better, but that is what they say. They simply say it burns your fat instead of what you just ate, but if I could burn what I just ate then it seems that I would burn the fat somewhere else throughout the day, heck i don't know... I can't do it on an empty stomach, I just feel sick.

**skelooth** · 03-19-2006, 03:13 PM

The reason people advocate fasted cardio is because the theory is that your glycogen reserves will be low (from not eating all night long). When your body runs out of liver glycogen to burn for fuel it switches to fat burning.

You can achieve the same effect by doing cardio immediately after lifting, or making sure your cardio sessions are longer than 20-30 minutes.

The topic is highly debatable for a multitude of reasons, and it's more important that you do the cardio than when.

A_N_91 · 03-19-2006, 03:41 PM

Quote:

Originally Posted by skelooth

The reason people advocate fasted cardio is because the theory is that your glycogen reserves will be low (from not eating all night long). When your body runs out of liver glycogen to burn for fuel it switches to fat burning.

You can achieve the same effect by doing cardio immediately after lifting, or making sure your cardio sessions are longer than 20-30 minutes.

The topic is highly debatable for a multitude of reasons, and it's more important that you do the cardio than when.

Yeah, I don't want to turn my thread into one of those. I'm saying if I do HIIT on an empty stomach followed by a good post-workout shake with carbs and protein, I won't lose muscle?

And what is normally used for fat-loss? HIIT sprint intervals or doing 40 minutes of fast jogging at a steady pace...not low intensity, just fast jogging.

03-16-2006, 01:19 AM	#1
A_N_91 Pro Stature Join Date: Jan 2006 Location: New Jersey Posts: 849 Recipes: 0 Rep Power: 11	So how is this diet/routine? I've lost about 20 pounds from a few months ago and I have some little stubborn fat to lose. So how is this... I weigh 180 pounds 2240 calories total 280 grams protein 50% 170 grams carbs 30% 50 grams fats 20% My diet is mainly whey, tuna, chicken, and egg whites. Most meals are just protein except for post-cardio and post-workout. I do my workouts 3x a week focusing on the 3 big lifts, simple routine. I also do HIIT for 20 minutes 5x a week on an empty stomach followed by a shake IMMEDIATELY with around 50 grams protein 70 grams carbs... Is this good? A question though, should HIIT be just 20 minutes or can I go for 30?

03-16-2006, 09:09 AM	#2
Lift I Love IronMass.Com Join Date: Nov 2005 Posts: 840 Recipes: 0 Rep Power: 11	That looks great, you could probably eat a little more considering your training 8x/week. Also if you can do 30mins of HIIT your probably not going hard enough, i usually do 15mins with a 5min warm up and down. Awesome progress bro, you should be proud :d __________________ MrLiftALot@hotmail.com "King Kong Ain't Got Sh*t On Me..."

03-19-2006, 03:13 PM	#6
skelooth eh heh heh Join Date: Aug 2005 Location: Behind you Posts: 8,041 Recipes: 0 Rep Power: 160	The reason people advocate fasted cardio is because the theory is that your glycogen reserves will be low (from not eating all night long). When your body runs out of liver glycogen to burn for fuel it switches to fat burning. You can achieve the same effect by doing cardio immediately after lifting, or making sure your cardio sessions are longer than 20-30 minutes. The topic is highly debatable for a multitude of reasons, and it's more important that you do the cardio than when. __________________

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03-19-2006, 01:06 PM	#4
A_N_91 Pro Stature Join Date: Jan 2006 Location: New Jersey Posts: 849 Recipes: 0 Rep Power: 11	A question, does the cardio have to be empty stomach or can it be with a pre-post meal? I'll be doing HIIT, no low intensity at all.

03-19-2006, 02:49 PM	#5
Kold_Killa New Member Join Date: Feb 2006 Posts: 1 Recipes: 0 Rep Power: 0	Everyone has always told me if you were able to do cardio on an empthy stomach it will benefit u more (burn more fat)... They have never really explained why this was better, but that is what they say. They simply say it burns your fat instead of what you just ate, but if I could burn what I just ate then it seems that I would burn the fat somewhere else throughout the day, heck i don't know... I can't do it on an empty stomach, I just feel sick.