HIIT Cardio and LBM Gains

[Viola]

I will be using the body fat calculator provided to us by phattman in the over 35 board. I am trying to keep my calories around 2250 a day. Minimum protein intake is 150 grams a day. Fat intake at 60 grams per day. Carbs make up the rest. I will adjust calories as the need arises.

First measurements done on 03-04-03
151 lbs. 112 lbs lean and 39 lbs fat.
doing HIIT 4 times per week.

Second measurements done on 03-14-03
152 lbs. 114 lbs lean and 38 lbs fat.
HIIT 4 times per week.

Viola

[Hibiscus09]

Cool, 2lbs of lean mass -- good work! :D

[Viola]

Starting today I will try to keep calories at 2000 a day.
Cardio today was as follows,
5 minutes at 3.5 to warm up
2 min. at 5.5
2 min. at 3.5
2 min. at 6.0
2 min. at 3.5
2 min. at 5.5
2 min. at 3.5
2 min. at 6.0
2 min. at 3.5
2 min. at 5.5
2 min. at 3.5
2 min. at 6.0
2 min. at 3.5
2 min. at 5.5
2 min. at 3.5
2 min. at 6.5
5 min. at 3.0 cool down
total time on treadmill 40 minutes

Viola

[Hibiscus09]

That should work up a sweat. :)

[Viola]

I sweat like crazy when I do this. I just wish fat could drip off as fast.

I walked today for 30 minutes at 3.0, legs are a little sore cause I fooled around with the leg press yesterday. I usually use a different one than the one I tried yesterday. I used the one where you lay at an angle and push the weight up off of you.
I need to figure out what day I will make leg day so I can continue with my HIIT cardio.

Today I had another awesome arm and chest day. (bi,tri,pec)

Viola

[Hibiscus09]

I like to do legs at the end of the week (Friday) because I rest on Saturday & Sunday. Gives those babies time to recuperate. :D

[Viola]

HIIT went well today. Same routine as the other day.

Got my new store assignment today. I manage a conveinence store. I was just placed in a higher sales volume store. This means working at a faster pace and constantly moving. This means hopefully a lot more calories burned. I am wiped out today and know that I will sleep good tonight.

Viola

[Hibiscus09]

That's what my brother does in Greenville, Viola. :)

Glad your HIIT cardio is going well -- sometimes when I first start in the am I'm so low energy but I'm fine once I get going & it really is a good workout.

[Viola]

Yesterday I did my 3rd day of HIIT this week.
I weighed and measured today. I thought it was last Thursday that I did this. It was actually on Friday.
But anyway the results are in:

150 lbs. 114 lean and 36 fat. 24% bf

Today I will do some light ab work and HIIT. Tommorow I will do some leg work and no cardio.

Viola

[Hibiscus09]

Looks like good progress!

[Viola]

Sunday: Legs and abs done today.

[Viola]

I think that I finally figured out a routine.

Day 1 Legs and Abs No cardio
Day 2 Arms and Chest Regular walking
Day 3 HIIT
Day 4 Back HIIT
Day 5 Legs and Abs No cardio
Day 6 Arms and Chest Regular walking
Day 7 HIIT
Day 8 Back HIIT

And the pattern continues. This will give my legs time to recover and HIIT will be 3 or 4 times per week. Will do 5 meals a day.
Calories per meal to be 350 to 400.
This will be 1750 to 2000 this week. The plan is to return to 2250 next week.

Viola

[Viola]

Work took a lot of my time this week so I layed off of the HIIT.
Stats stayed the same this week. Leg press work is going well.

3 sets of the three positons being done at 180 lbs on Thursday.
Today I did 200 lbs for 2 sets at the three different positions.

My shorts are fitting better even though there are no weight or measurement changes. I'll have to start measuring my tummy to do a comparison.

This week was so busy I'm not sure if I ate at the 1750 that I wanted to try.

One day at a time and I will get there.

Viola

[Viola]

Did my abs and some lower back today.
Walked for 50 minutes at 3.5
Hopefully this week will be less hectic and I will be able to get some more gym time in.

Viola

[TrishB]

Viola....it is always a great feeling when the clothes start fitting better. You are doing great! The BF is dropping nicely. :)

[Viola]

This was June 20 2002,

[Viola]

December 24 2002.

[bufchk]

Awesome before and afters!! Kudos for sticking to it and I wish you well in your journey

[Hibiscus09]

Wow, Viola! You have made tons of progress -- keep it up! :D

[TrishB]

Viola....can't wait to see your next pics! You have come a long way girl! Great job. :)

[Viola]

Just fooling around.

[gym_girly]

you look great! i admire your dedication : ) Keep it up!!!

[TrishB]

Viola....you look fantastic. You have come a long way! Keep up the great work! :)

[Viola]

Today I did 5 miles on the treadmill. 500 calories. Spring is here and its time to stop fooling around and burn some arse. I am going to monitor the diet a lot closer this week and see what I can accomplish. My weight and bf% has not changed in 2 weeks due to my slacking off.
So right now I'm going to give myself a swift kick in the arse and get moving again.

Viola

[Viola]

Today I did 2.75 miles and 264 calories. Hubby and I were trying to see how much we could do on the tricep pushdown.
I managed two sets at 110 lbs, one set at 120 lbs, one set at 130 lbs, one set at 140 lbs, and six reps at 150 lbs.
Man it felt great to see just how far I could push myself. I guess I have been holding out on myself.

Viola

[Viola]

Skipped gym yesterday so I could go with Hubby this morning. Will see if we can challenge each other and really push some weights around.

Viola

[Hibiscus09]

originally posted by Viola

I think that I finally figured out a routine.

Day 1 Legs and Abs No cardio
Day 2 Arms and Chest Regular walking
Day 3 HIIT
Day 4 Back HIIT
Day 5 Legs and Abs No cardio
Day 6 Arms and Chest Regular walking
Day 7 HIIT
Day 8 Back HIIT

Sorry, just noticed this, -- you are getting your shoulders, aren't you? I figured you were & just didn't list them. Someone noticed this with me & calves and I was just kind of like, ummmmm, better start doing those. LOL

[laulau418]

You look absolutely amazing!
Keep up the great work! :)
You should be very proud of yourself.....

[Viola]

I consider shoulders to be part of my arms. And calves to be part of the legs. Sorry if I didn't list it seperately.

Viola

[laulau418]

Have you ever tried separating shoulders and calves from your other workouts and doing them together on a different day?

I would imaging your arms getting exhausted working the ENTIRE arm in one day -

I would suggest a day in the gym doing just shoulders and calves.

Just my advice - maybe it will work for you.

:)

[Viola]

Today I did my version of HIIT. 50 minutes and 350 calories burned.

Viola

[Viola]

Another day of cardio and 350 calories down. I need to do weights tommorow. Need to drop more FAT!!!

Viola

[Viola]

Sunday I started trying to do 500 calories of cardio a day. It is going well except the scale is actually going up. I think I must be retaining water from the sudden increase in cardio.
We just got a bunch of new machines at the gym. They are really good machines. I tried out a couple of then and was surprised at how much better they target the muscle.
I get aggravated at myself because I have not been persistant. I figure out a routine and then something happens to screw it up. So then I try to figure out another routine, and so on.
I think the problem lies in not knowing what I really want to work on. I want to lose fat but at the same time I want to gain musle and increase my strength and lean mass.
I did my fat calculations again and it has me at 112 lbs lean and 40 lbs of fat. This is what I'm talking about when I say not being consistant. This puts me back at 26.3% bf. This is very discouraging.
I think I need to put my main focus on weights to increase lbm and then cardio if I have time. Because obviously (spelling) the other way around makes me fatter.
Well now that I have ranted it is time to head off to the gym.

Viola

[TwoWalks]

Originally posted by Viola
Sunday I started trying to do 500 calories of cardio a day. It is going well except the scale is actually going up.

Hello Viola, its that busy body from the 35 board just checking on how things are going.

Since you started are you still on the same calorie intake and break down you first listed?

seems like it was something like 150grms protien - 60grms fat and the remainder from carbs. A total calorie intake of 2250.

The scale is going up ... what is the body fat% doing?

[Viola]

I have messed that up to. I will be putting myself back on track soon I hope. I really don't feel any fatter and I know the body fat calculators are really not that accurate. My anniversary is coming up on June 20th. I wanted to make it to the 140 mark by then.

I know that if I can build some more lbm that my (metabalism) will be higher naturally and help me burn more fat. If I cut cardio to 30 to 45 minutes a day and really concentrate on building muscle I think I will be O.K. 350 to 400 calories 5 times a day should be just fine for me. I know there will be days that I have 6 meals.

I suppose if I shoot for my birthday in October for being at 140 I might have a better chance of getting there. Maybe I am just being my own worst enemy. Maybe I'm afraid of getting there and thats why I keep setting myself up. It always is the last ten pounds isn't it ?

Viola

[Hibiscus09]

originally posted by Viola
If I cut cardio to 30 to 45 minutes a day

LOL, Viola. I would have to work up to that. :D

It always is the last ten pounds isn't it ?

Amen to that! It's the last 5 for me. Just can't seem to knock it off. I'm sure I need to increase cardio, though. I started Keto this week & cardio is not high on my list of preferences right now. I'm going to try to eek some out today.

[freaker]

True HIIT cardio shouldn't go over 20 minutes a session. You may just want to up the intensity of cardio and keep it at 3 20-minute sessions a week. You also might want to check out this sticky in the Nutrition section on HIIT cardio:
http://forum.bodybuilding.com/showthread.php?s=&threadid=99420

[Viola]

I have read the thread in the nutrition section. When I first started doing my version of cardio I could only walk at 3.5 then run at 4.5 Now I can walk at 3.5 and run at 6.2 alternating every 2 minutes. Today I will try the real HIIT and see how I do.
I will walk for 1 minute then run at 7 or 7.5 for 15 seconds then walk for 1 minute and so on. I will see how many intervals I can manage.

Viola

[Viola]

Well I tried The Real HIIT and I don't really care for it. The intervals are to short for me. I enjoy the treadmill and will stick to what I have been doing. I will do 30 to 45 minutes of cardio.
Either at 3.5 with an incline or the alternating speeds.
Worked calves and shoulders today, also did a few on the abs and the glutes. Walked for 30 minutes no incline after I tried the Real HIIT. I have to do what I am comfortable with and what I can stick with.

Viola

[TwoWalks]

Originally posted by Viola
I have to do what I am comfortable with and what I can stick with.

Viola

Viola I agree with your statement 100%, what we are comfortable with we will stick with. I asked about the original calorie intake because, it looks like the cardio + workouts + normal activity subtracted from the calorie intake could possibly be dropping you into a fat storage mode.

Also with such a high amount of time doing cardio - make sure that you are getting your heart into the proper target range.

Just something to think on, because I know I keep throwing myself into this one. are your goals and workouts at odds with each other. You want to lose weight (diet & cardio) and you want to build muscle mass (diet & workout) this puts the diet into a very close balance. Then the amount of cardio is also couter productive in a lot of cases to building muscle mass. Thats the reason HIIT limits the cardio to 3 20 minute sessions.

You might just be in a spot where you need to check the overall figures on calories and energy expenditure and make a small adjustment to start the weight drop again.

All in all your goals sound good and you are doing good, so keep it up.

[Hibiscus09]

When I do H.I.I.T. cardio, I do 2 minute intervals & think it's best to do it before breakfast -- although I'm not doing too well lately at getting up & doing that. :( When I run on a treadmill, however, & I'm trying to build up to straight running for distance, I run 5 & walk 2 or 3 & keep doing that for 30 to 40 minutes. It's definitely a good workout to stop & go like that. I run slower than you :) because I've always been a slow runner. I usually walk at 4.2 mph & 12% incline & then switch back to running at between 5.5 & 6 mph. It definitely works up a sweat.

I think you're doing great but if you've hit a plateau, you'll probably have to switch something up to break out of it -- at least I know that's what happens with me. Sometimes it is best to back off some on the cardio and slowly build back up again.

You sure have made great progress Viola! I'm sure things will get back on track. I also need to vent when my weight or bodyfat fluctuates back & forth. It really drives me nuts. LOL I also feel that way when I have a weak lifting day. I guess it's all to be expected somewhat. :)

[Viola]

Thanks Hib and TW,

I do my version of HIIT the same as you Hib. I enjoy doing it in 2 minute intervals. But the way we do it doesn't apparently classify as HIIT. There is an article on the front page that calls what we do HIC (high intensity cardio) Basicly alternating speeds at set intervals.

Today I did 35 minutes of HIC and burned 250 calories. I worked some upper back and chest. Tommorow I will walk at 3.5 to 3.7 with a 5% incline for 45 minutes. If I alternate between the two then I will not get set in a rut. I will be doing biceps and quads tommorow.

I don't know if I'm stuck in a fat storing mode due to, not enough or too many calories. I do know that I am hungry often and am probably don't eat enough at each meal to sustain my appetite.

So if I eat 350 to 400 calories 5 to 6 times a day I should start seeing some progress again.

Viola

[Hibiscus09]

Good luck, Viola! :)

[Viola]

O.K. today I walked regular with an incline.

meal #1) shredded wheat with 2% milk
meal #2) half of turkey and chesse sandwich
Meal #3) 5 ounces chicken,3 oz sweet potatoe, 3 oz carrots
Meal #4) second half of sandwich
Meal #5)detour bar
Meal #6) large salad

did quads and biceps today.

[E-Mann]

Viola

Wish you the Best !!

Just curious - what's the most amount of walking you ever done??

[Viola]

I think the longest I walked on the treadmill was 99 minutes. I don't remember the distance though.

Viola

[E-Mann]

That is a good time. More than I could do (hee,hee)

Thanks for the reply!!

[Viola]

I have been consumed by other things than my health. I have been distraught of my Uncles condition. I finally just had to fly back home to be with my dad. My uncles funeral will be tommorow and then I will be able to fly home. Sometimes life just throws us an ugly punch and we have to deal with it in the best way possible.

Viola

[Viola]

http://www.norwichbulletin.com/news/stories/20030527/localnews/370966.html.

This is the land my Grandmother owned back home. I know she is smiling down on here old farm now. The only info I have found so far on Scott Lee is that the competition that he did in Illinois was an Ametuer one. I will keep lookig to see what I can find on this powerlifter.

Viola

[Viola]

see if this works

[Viola]

Time to start the cutting process all over again.

[Viola]

I'm guessing 160.

[MEAT]

Congratulations on your progress you've obviously worked very hard . You must be proud .

[Hibiscus09]

Viola, you still look great! Don't despair -- you can get everything back in line with your diet. It is hard to focus on things like that when you are going through personal tragedy. I've lost several of my family members in my lifetime (brother, mother, father -- and quite a few aunts & uncles & my grandparents). It is all consuming when that is going on. I hope you and your family are doing okay.

Keep your chin up & I'm sure you can get right back at it! Hope you had a good time at Myrtle Beach -- that's in my beautiful State! :D

[Viola]

Did real well with the food today and even made it to the gym for some cardio. Crossing the fingers for tommorow.

Viola

[Viola]

Did good on eating again today. I did 40 minutes on the treadmill at 3.5. Hoping for more progress tommorow.

Viola

[Viola]

I was very good with the food intake. I did not make it to the gym due to other crap I had to do. I got the new kitten my hubby granted me. (hubby is allergic to cats)

Viola

[Viola]

Very good day. 1 hour on the treadmill and I didn't eat any junk food. Weighed in at 155.5 today.

Viola

[Viola]

I am off to the gym to start another great day.

Viola

[Viola]

Still doing well. Did 60 minutes at 3.5 with a 3% incline. Hope on Thursday my weight is down at least a little.

Viola

[Hibiscus09]

I hope so too, Viola! You're doing great! :)

[Viola]

Thursday a.m. weight is 156. This is up .5 lbs from last week. But my rings are tight and I think it is due to those Uncle Ben rice bowls I have been having for lunch. They have like a 1000 grams of sodium in them. I guess thats the price I pay for convenience.
I know that I am on the right track. I am drinking plenty of fluids already but I guess not enough to flush out the excess salt.

Viola

[Viola]

Kindergarden,

[Viola]

I should have taken off the sunglasses.

[Viola]

Gram and Gramps farm