Quote:
Originally posted by miko
Phaenx... how did you drop the body fat? I too am around 21%. I've already lost about 20lbs over the past year but i've seemed to have stalled.
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Plan9 threatened to kill a puppy unless I dieted and exercized. I had to learn a little bit of math too. Kidding, but he did help a lot.
http://www.diyglobalsolutions.com/bmr_bmi.htm
Eat 500 less calories a day then your BMR, or take your weight x10 and eat that many calories a day. So a 200 lb man would eat 2000 calories a day and a 220 lb man would eat 2200 calories a day.
Meals are 2-4 hours apart, 5-6 a day. 3 meals, with 2-3 snacks between. One of the snacks comes right after you work out and needs to be full of protein and high GI carbs (protein drink and banana is good).
Here's my diet:
Breakfast:
-Optimum Nutrition chocolate protein shake made w/ skimmilk
-bowl of crispix in skim milk
Snack 1:
-Cottage Cheese
-Piece of turkey
Lunch:
-Turkey/Chicken on wheat bread with lettuce, tomato and mustard (mustard. not ketchup or mayonaise.)
-Fruit (strawberries, apples, peaches, pears. good low GI carbs)
Post workout snack:
-ON Shake
-banana
Snack 2:
-Natural peanut butter on celery.
-ON shake
Dinner:
-Flounder/Chicken Breast/Steak
-Sweet Potato/baked potato/biscuit/cornbread
-Some sort of vegetable (sweet peas, thumbs up yo)
Exercise:
Monday:
High Intensity Interval Training - 23 minutes.
Teusday:
Back and biceps
HIIT - 12 minutes
Wednesday:
Abdominals
HIIT - 23 minutes
Thursday:
Legs
HIIT - 12 minutes
Friday:
HIIT - 23 minutes
Saturday:
Chest and Triceps
HIIT - 12 minutes
Sunday:
Abdominals
HIIT - 23 minutes
High Intensity Interval Training is this:
Hop on something that will get your hear pumping to the max. Do this only if you're confident in your health:
2 minute warmup at 60% effort (of your maximum effort)
1 minute at 90% total effort (pedal a 9 on a scale of 1-10, 10 being the absolute fastest you can possibly pedal)
1 minute rest at 60% effort
1 minute 90%
1 minute 60
1 minute 90
1 minute 60
1 minute 90 Get the idea? Good, but here comes minute 18, it's a little different.
Minute 18: 90% effort. What was hard about that? Look.
Minute 19: 100% effort. There's no rest, that's what.
Minute 20-23: Cool down, 50-60% effort. Good job.
That's the 23 minute session. Lets take a look at the 12 minute session:
2 minute warmup at 60%.
1 minute 100%
1 minute 60
1 minute 100
Minute 8-9: 100% !!
Minute 10-12: Cooldown, 50-60%. Good job.
Have fun. HIIT is tough, give it your best shot but don't be afraid to acknowledge if you're not up to it. I passed out once doing it.