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Old 05-17-2010, 11:02 AM #1
bluedevils0017
 
 
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HIIT Cutting Routine, opinions?

Found it off of bodybuilding.com, what do you guys think?

Weeks 1-2

Monday - AM Full Body Weight Training

Tuesday - PM HIIT Workout
30 Seconds Brisk Walk, 30 Seconds Sprint, Repeat 7 More Times (8 Minutes Total)

Wednesday - AM Full Body Weight Training

Thursday - PM HIIT Workout
30 Seconds Brisk Walk, 30 Seconds Sprint, Repeat 7 More Times (8 Minutes Total)

Friday - AM Full Body Weight Training

Saturday and Sunday - Rest

Weeks 3-4

Monday - AM Full Body Weight Training

Tuesday - PM HIIT Workout
30 Seconds Brisk Walk, 30 Seconds Sprint, Repeat 9 More Times (10 Minutes Total)

Wednesday - AM Full Body Weight Training

Thursday - PM HIIT Workout
30 Seconds Brisk Walk, 30 Seconds Sprint, Repeat 9 More Times (10 Minutes Total)

Friday - AM Full Body Weight Training

Saturday and Sunday - Rest

Weeks 5-6

Monday - AM Full Body Weight Training

Tuesday - PM HIIT Workout
30 Seconds Jog, 30 Seconds Sprint, Repeat 11 More Times (12 Minutes Total)

Wednesday - AM Full Body Weight Training

Thursday - PM HIIT Workout
30 Seconds Jog, 30 Seconds Sprint, Repeat 11 More Times (12 Minutes Total)

Friday - AM Full Body Weight Training

Saturday and Sunday - Rest

Weeks 7-8

Monday - AM Full Body Weight Training

Tuesday - PM HIIT Workout
30 Seconds Jog, 30 Seconds Sprint, Repeat 14 More Times (15 Minutes Total)

Wednesday - AM Full Body Weight Training

Thursday - PM HIIT Workout
30 Seconds Jog, 30 Seconds Sprint, Repeat 14 More Times (15 Minutes Total)

riday - AM Full Body Weight Training

Saturday and Sunday - Rest


* 500 Calories under maintenance daily
* High Protein (40% of total calories)
* Low Carbs (20% of total calories)
* High Fat (40% of total calories)

I'm 5'11 and about 156 and really looking to cut off some of the fat that I gained over winter. I'm thinking about changing it up a little bit and doing the HIIT 5 days a week and then lift on top of that Mon, Wed, and Fri.

Also, can anyone point me at a good lifting routine for those days?
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Old 05-17-2010, 11:15 AM #2
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At your size, a good 3 day split would probably be Starting Strength. Look it up.
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Old 05-17-2010, 03:54 PM #3
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Isn't that for bulking though?
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Old 05-18-2010, 01:46 AM #4
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Yeah but at 5'11", 156, that training will really cut it off of you. You should focus on volume training, get strong and keep the diet clean, and then just start a 4 day with days of cardio a week...
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Old 05-18-2010, 09:46 AM #5
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I would increase your cardio to 20 before workout and 20 after and on non workout days stick to a 20 min.

2:1 ratio on Workout days

1:1 ratio on non workout days.
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Old 05-18-2010, 04:05 PM #6
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Even if you were cutting, why are you doing bodyweight exercises, there's lifts that are going to be much more effective.

I am also going to say you should probably be bulking and keeping a clean diet, if you go this route up the carbs to around 40 or so and lower the fat.
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Old 05-18-2010, 04:46 PM #7
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Carbs do have a place in a weight loss program, just at specific times.
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Old 05-18-2010, 05:56 PM #8
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Remeber that your body gets used to any kind of exercise after a whille, you need to keep new work outs and surprize your body. You will get better benefit than doing the same thing every day
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Old 05-18-2010, 06:07 PM #9
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Thank god you took that lifting class, you have been an absolute wealth of knowledge since you showed up an hour ago.
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"Originally posted by karnavorrr: Will doing one armed kettlebell snatches on a bosu ball make my strength more functional?"

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Old 05-18-2010, 09:53 PM #10
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Quote:
Originally Posted by bluedevils0017 View Post
Isn't that for bulking though?
It is for getting prison strong.

Also, why do you need to cut at 5'11" 156? I am 8 inches shorter than you and some how weigh just as much...

Quote:
Originally Posted by juanseomind View Post
Remeber that your body gets used to any kind of exercise after a whille, you need to keep new work outs and surprize your body. You will get better benefit than doing the same thing every day
I am surprised you didn't make more spelling errors given how stupid you are.

Seriously though go die in whatever hole you crawled out from.
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Old 05-18-2010, 09:58 PM #11
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Lulz at weighing 156 and cutting.
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Old 05-18-2010, 10:00 PM #12
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5'11" 156 and cutting? wat....???
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Old 05-19-2010, 05:49 PM #13
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sorry for the spelling, i have been in this country for just 9 months and my English is still a little low and my spelling to, the information is the important stuff of my coment
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Old 05-19-2010, 06:51 PM #14
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Quote:
Originally Posted by juanseomind View Post
sorry for the spelling, i have been in this country for just 9 months and my English is still a little low
peltco probably feels like an ***, lol. that or he doesn't have feelings.


But really, 156 and 5 11? You must have zero muscle and a lot of fat if you're thinking about cutting. If i magicly grew two inches i'd be so slender and thin oh my gosh
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Old 05-19-2010, 07:12 PM #15
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he doesn't have feelings.
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Old 05-19-2010, 07:15 PM #16
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I used HIIT about a year and a half ago. I got great results. Eat healthy and the body fat will come off very well with HIIT.

Personally I jogged rather than 'briskly walking' in between sprints, but whatever suits your fancy.
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Old 05-19-2010, 07:37 PM #17
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This guy did HIIT:

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Old 05-19-2010, 09:48 PM #18
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okay all i'm trying to do is shed a few extra pounds that i gained from shattering my collar bone over winter. and that is a generous 5'11 ha
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Old 05-20-2010, 01:17 AM #19
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just do some ****ing cardio

HIIT like you described isnt going to help you. stay arobic
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Old 05-20-2010, 01:56 AM #20
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You had some muscle at last checkin, so unless you dropped off a lot you shouldn't end up looking like paintboy
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Old 05-20-2010, 10:40 AM #21
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why full body work outs?

why not split into a push/pull days or a conventional 3 day split?

typically you should rest muscles for 2 or so days and give them time to repair so a full body workout every other day is not really all that great

also i think your fat intake and protein intake is rather high and carbs are very low

the typical rules of thumb for diet:
Macronutrient recommendations per day before, during, and after exercise. To convert your body weight to kilograms, divide your weight in pounds by 2.2:

.8 to 2.0g protein per kg bodyweight
5 to10g carbs per kg bodyweight (high end, athletes; low end, physically active people)
1 to 2g fat per kg bodyweight

Pre-workout carbs:
1 g/kg 1 hour before
2 g/kg 2 hours before

During workout carbs:
60-80g per hour

Post-workout
1.5 g/kg 1 hour after (carbs)
.75 to 1.5 g/kg 1-3 hours after (carbs)
.1 g/kg 1 hour after (protein)

Pre-workout water:
.5 L 1-2 hours prior

Daily water need:
1ml per calorie consumed.

Protein: 1g = 4 cal
Carbs: 1g = 4 cal
Fat: 1g = 9 cal
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