Quote:
Originally posted by Looften
From what I understand, HIIT works far far better when on an empty stomach and a good deal before you eat again. Other websites have recommended doing HIIT first thing in the morning.
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Glad to see you are getting motivated!!
Have a bowl of oatmeal about 30 minutes before your HIIT session. HIIT fitst thing in the morning on an empty stomach can burn some muscle. After your first meal, try and eat every 3 hours and limit your carbs to the morning and afternoons. If you drinking protein shakes, make sure to drink it after your HIIT session.
Being that you are 5' 11" 237 lbs, your BRM is around 2860 which means that you are going to want to eat about 2300 calories a day to lose weight at an optimal pace. As you lose weight, you are going to obviously need to lower your caloric intake as well. To find out your BMR as you shed the pounds, you can use this site here:
http://walking.about.com/library/walk/blcalcalc.htm
As far as your daily eating habits are concerned, I will show you an example of what I eat daily at 6' 170 11% bodyfat (trying to get to 9%).
Wake up:
6:30 Eat 1/3 cup oatmeal and protein shake
7:15 Do Hiit session or weights (depending on the day of the week)
8:00 ish, or whever I finish my workout I have a protein shake
11:00 Turkey Sandwich on whole wheat (no mayo, mustard only) and handfull of almonds OR can of tuna with handfull of almonds
2:00 1/2 cup cottage cheese
5:00 chicken breast, vegatables, and a side of something different each time, ex. sweet potato, salad, etc
7:00 protein bar
**Note: Drink a ton of water each day. Aim towards 1 gallon per day.
Write down the foods you eat and what you are questionable about eating and I can help you sort out the crap from the good stuff if you need help
Once again, good luck to you!