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Straylightrun
01-11-2007, 03:01 PM
I've been overweight for a while. This new years I have the resolution of getting down to 10% or lower body fat. I am a thai boxer, and want to get into MMA so this will help.

My diet:
8am-
4-5egg beaters/7oz chicken/or 7oz fish.
2 cups brown rice or 2-3 whole wheat toasts
Multivitamins
11am-
Isopure protein shake
12:35-
Sandwich (2 slice whole wheat and chicken/turkey)
3:00-
Isopure protein shake
6:00-
7-8oz of fish or chicken
9:00-
Isopure protein shake


Chicken and Fish are always cooked on a pan without oil, just some pam.

I was 250 3 weeks ago and now I am down to 225. I have never felt better, and am just as strong as I was day 1. So, this is going great!

Finnegan Bell
01-11-2007, 03:06 PM
what is "07 total body change" did u mean 007 total body change?

where is ur question?

Straylightrun
01-11-2007, 03:12 PM
2007 lol. I've tried before to cut weight, but I've never been this successful. I don't have a question just looking for a pat on the back I guess. You're welcome to critique my diet/training though.

Mon-Wed-Fri
Circuit Weight training, full body.
Tues-Thurs-Sat Run on an empty stomach in the morning 30-40 mins HIIT!

Stangmaniak
01-11-2007, 05:51 PM
Dont forget your fruits and veggies. I find that snacking on baby carrots all day help me to not gorge during lunch and dinner. Careful of all the protein shakes, some of them have alot of calories. Replace 1-2 of those shakes with something like Chunk Light tuna and an orange. Drink water all day long, like 4 liters a day.

Leigh P.
01-11-2007, 06:22 PM
There is no food in your food. Supplements are okay in a jam, whole food is better. Get some real food in your diet and focus on heavy lifting.

Also if your HIIT is 30-40 mins it's not HIIT. As well should not be done on a empty stomach. Want to do steady on an empty stomach fine, I don't support it but to each there own, works for some. However HIIT on empty stomach is not a good idea and the sessions should last no longer than 25 mins if doing it right.

There is a difference between HIIT and Interval training.

Straylightrun
01-11-2007, 08:19 PM
Thanks for the info, what exactly is the difference? Basically I will keep my heart rate at 150-170 for 30-40 mins including a 5 min walking warm up. Other times I will sprint at 7mph and an incline of 3.5 and then walk a minute then repeat for 30 mins.

Leigh P.
01-11-2007, 08:32 PM
In HIIT you need bouts of all out sprint. This doesn't mean I am running fast. This means you are running so fast that you may fall flat on your face. Its intense and it drains everything out of you. My current HIIT program looks like this, I build up the way I do to condition and led down to promote proper nervous system return.

1-5 mins light/moderate walk
6-jog/light run
7-walk
8-run
9-walk
10-All out 30 secs (you can't really do more)
10:30 to 11:30-Walk
repeat till 20 mins
20-light jog
21-Walk lightly then very lightly till heart rate drops to 110-115

Straylightrun
01-11-2007, 08:33 PM
Sounds radical thanks!