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  1. #1
    Registered User moneymango's Avatar
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    Tabata and calories burned

    I have been eating at 2100 calories a day for the last while, and have lost 7 pounds over the course of 2 months. My weight loss has stalled though and I haven't lost any weight over the last two weeks.

    I've decided to add in tabata HIIT 3 days a week and drop calories to 2000. I am going to do do Tabata burpees until the weather improves and then do tabata sprints or tabata skipping.

    Would one session (4 minutes) of tabata (any of the methods I am doing) be sufficient to burn 200+ calories for a 5'9 183lb male?
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  2. #2
    Sheepdog s10ryan's Avatar
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    i love tabata
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  3. #3
    Registered User SOJA's Avatar
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    How much do you weigh? Weight loss stalls aren't common after 7 pounds, so this doesn't sound right to me. You're most likely eating at maintenance. Sign up for Daily Plate and measure your calories intake to the letter for a few days and juxtapose that to what you think you're eating.
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  4. #4
    Registered User moneymango's Avatar
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    Originally Posted by SOJA View Post
    How much do you weigh? Weight loss stalls aren't common after 7 pounds, so this doesn't sound right to me. You're most likely eating at maintenance. Sign up for Daily Plate and measure your calories intake to the letter for a few days and juxtapose that to what you think you're eating.
    Got my height/weight in the OP. My rough estimate would be that I am about 15% BF.

    I already use fitday, and I have a food scale at home. I have been eating 2200 calories on workout days (mon wed fri) and 2000 calories on off days.
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    Registered User moneymango's Avatar
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    Dark Saiyan Prince Jax05's Avatar
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    If you can do proper Tabata intervals 3 times a week, for 2-3 weeks without burning out I would definitely not want to be the guy that bumps into you at the bar

    Since you have lost 7lbs already, measure your BMR again. Then, if you lift weights/exercise regularly, multiply that number by 1.6. You'll get a rough estimate of how many calories you need to just maintain your weight with that level of activity. Once you have that number, subtract 10-20% and you'll have the number of calories you'll need to consume daily in order to create a coloric deficit.

    As for Tabatas, I would do them once a week. Do some steady cardio for 30-40 minutes instead every morning, as well. You can do steady cardio pretty much every day and you won't burn out. Tabatas are just too brutal to be done 3 times a week since they are an advanced training technique.

    Also if you're not lifting right now, it's good time to start.
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  7. #7
    Registered User moneymango's Avatar
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    I dont think I will have a problem doing Tabata 3 times a week. I have played elite level sports my entire life so I am used to a very high level of fitness. I dont have time to do any sort of steady state cardio right now.

    Also, If I use your method for calories it says I should be eating 2300 to lose a pound a week, but I am stalling at 2100
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    Registered User ZFour89's Avatar
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    Originally Posted by moneymango View Post
    I dont think I will have a problem doing Tabata 3 times a week. I have played elite level sports my entire life so I am used to a very high level of fitness. I dont have time to do any sort of steady state cardio right now.

    Also, If I use your method for calories it says I should be eating 2300 to lose a pound a week, but I am stalling at 2100
    over 2000 calories is WAY too much for a cut in my opinion. do 1500 cals a day on off days and add cals accordingly.
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  9. #9
    Registered User moneymango's Avatar
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    Originally Posted by ZFour89 View Post
    over 2000 calories is WAY too much for a cut in my opinion. do 1500 cals a day on off days and add cals accordingly.
    Well surely it's all relative. Last summer I was cutting on 2800 and losing tons. I dont think I could eat 1500, id be starving all day
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    Registered User ZFour89's Avatar
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    Originally Posted by moneymango View Post
    Well surely it's all relative. Last summer I was cutting on 2800 and losing tons. I dont think I could eat 1500, id be starving all day
    chances are your metabolism has slowed down. eat less. If you can't eat 1500 a day than you're weak. i can have extremely high levels of activity and get by on 1200 tops. Not just me though, lot of people I know can.
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    Originally Posted by moneymango View Post
    I have been eating at 2100 calories a day for the last while, and have lost 7 pounds over the course of 2 months. My weight loss has stalled though and I haven't lost any weight over the last two weeks.

    I've decided to add in tabata HIIT 3 days a week and drop calories to 2000. I am going to do do Tabata burpees until the weather improves and then do tabata sprints or tabata skipping.

    Would one session (4 minutes) of tabata (any of the methods I am doing) be sufficient to burn 200+ calories for a 5'9 183lb male?
    trying to burn 200 + cals in 4 min!!!!!!!Good luck on that . I hear you can burn 800 cals a min using shake weight
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  12. #12
    Registered User moneymango's Avatar
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    Originally Posted by naija2atl View Post
    trying to burn 200 + cals in 4 min!!!!!!!Good luck on that . I hear you can burn 800 cals a min using shake weight
    Well how many calories do you think Tabata burpees/sprints/skipping would burn?

    Also, dont make stupid comments.
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  13. #13
    Registered User moneymango's Avatar
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    Originally Posted by ZFour89 View Post
    chances are your metabolism has slowed down. eat less. If you can't eat 1500 a day than you're weak. i can have extremely high levels of activity and get by on 1200 tops. Not just me though, lot of people I know can.
    You are also smaller than me, therefore requiring less calories. How did your lifts/muscle mass react to significant periods of <1200 calories?
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    Dark Saiyan Prince Jax05's Avatar
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    Originally Posted by moneymango View Post
    I dont think I will have a problem doing Tabata 3 times a week. I have played elite level sports my entire life so I am used to a very high level of fitness. I dont have time to do any sort of steady state cardio right now.

    Also, If I use your method for calories it says I should be eating 2300 to lose a pound a week, but I am stalling at 2100
    Then by all means go with Tabata/HIIT. Your body should be able to burn some serious energy.

    The method I mentioned was assuming you're just starting to cut down. Are most of your calories from protein?
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    Registered User moneymango's Avatar
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    Originally Posted by Jax05 View Post
    Then by all means go with Tabata/HIIT. Your body should be able to burn some serious energy.

    The method I mentioned was assuming you're just starting to cut down. Are most of your calories from protein?
    I am eating 1g of protein per pound of BW, so approximately 180g. Last summer when I was cutting I was eating over 200, but I've heard that this is not necessary.
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    Registered User ZFour89's Avatar
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    Originally Posted by moneymango View Post
    You are also smaller than me, therefore requiring less calories. How did your lifts/muscle mass react to significant periods of <1200 calories?
    my muscles have suffered minimal losses at most and my body fat is getting DESTROYED.
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