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!

[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.

[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!

[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.