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05-17-2010, 11:02 AM
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#1
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Join Date: Mar 2004
Location: M::507::W
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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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05-17-2010, 11:15 AM
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#2
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Moose Krew.
Join Date: Jan 2004
Location: 765
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At your size, a good 3 day split would probably be Starting Strength. Look it up.
__________________
éSKay All Day
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05-17-2010, 03:54 PM
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#3
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Join Date: Mar 2004
Location: M::507::W
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Isn't that for bulking though?
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05-18-2010, 01:46 AM
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#4
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Trucks? Haha, 7/8/08
Join Date: Sep 2005
Location: Talkeetna, Alaska.
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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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ST: Photo- Rimjobs and tummy rubs all around.
I am heaven sent, don't you dare forget.
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05-18-2010, 09:46 AM
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#5
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Join Date: Jun 2004
Location: krunk
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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.
__________________
APPSTATE
TKO: III
yEah BUDDY!!!!
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05-18-2010, 04:05 PM
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#6
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Double Up
Join Date: Oct 2006
Location: Massachusetts
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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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05-18-2010, 04:46 PM
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#7
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Green ones are not ripe
Join Date: Jan 2004
Location: New Haven, CT
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Carbs do have a place in a weight loss program, just at specific times.
__________________
StFitness: lol
"Originally posted by karnavorrr: Will doing one armed kettlebell snatches on a bosu ball make my strength more functional?"
Buyers Digest
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05-18-2010, 05:56 PM
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#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
__________________
Clean your body and feel great, 9 day cleansing program and lose up to 7 lb.
more info Isagenix
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05-18-2010, 06:07 PM
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#9
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Green ones are not ripe
Join Date: Jan 2004
Location: New Haven, CT
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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.
__________________
StFitness: lol
"Originally posted by karnavorrr: Will doing one armed kettlebell snatches on a bosu ball make my strength more functional?"
Buyers Digest
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05-18-2010, 09:53 PM
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#10
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It's hot in this place
Join Date: Sep 2004
Location: The Trap
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Quote:
Originally Posted by bluedevils0017
Isn't that for bulking though?
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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
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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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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05-18-2010, 09:58 PM
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#11
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Invulnerable
Join Date: Feb 2004
Location: Fitchburg, MA
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Lulz at weighing 156 and cutting.
__________________
ST:F:Bodybuilding...Thank God for pure natural strength.
Toy: 2009 Kawasaki ZX-14. DD: Stock 1996 5SPD XJ.
Fitchburg State College
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05-18-2010, 10:00 PM
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#12
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Potato Pete Loves to Eat
Join Date: Mar 2010
Location: vegas
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5'11" 156 and cutting? wat....???
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05-19-2010, 05:49 PM
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#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
__________________
Clean your body and feel great, 9 day cleansing program and lose up to 7 lb.
more info Isagenix
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05-19-2010, 06:51 PM
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#14
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ΓΔGΣ
Join Date: Mar 2005
Location: North/Cen FL
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Quote:
Originally Posted by juanseomind
sorry for the spelling, i have been in this country for just 9 months and my English is still a little low
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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 
__________________
EKKR.I.P. Robert Kerr
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05-19-2010, 07:12 PM
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#15
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It's hot in this place
Join Date: Sep 2004
Location: The Trap
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Quote:
Originally Posted by motulboydm4
he doesn't have feelings.
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this |
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05-19-2010, 07:15 PM
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#16
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PBN's Dick
Join Date: Jul 2006
Location: Pittsburgh
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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.
__________________
They say the old woman's got the wisdom
'Cause she couldn't read the clock anymore
She said "The numbers don't represent the moments"
Says she don't see what all the ticking's for
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05-19-2010, 07:37 PM
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#17
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Come at me bro.
Join Date: Jul 2004
Location: Frederick MD.
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This guy did HIIT:
__________________
"Originally posted by Pelto123: if this how u act in real life u dont have to worry about smashing anyone anytime soon"
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05-19-2010, 09:48 PM
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#18
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Join Date: Mar 2004
Location: M::507::W
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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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05-20-2010, 01:17 AM
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#19
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Ain't nobody dope as me
Join Date: Dec 2004
Location: Nor*Cal
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just do some ****ing cardio
HIIT like you described isnt going to help you. stay arobic
__________________
I speak for the TREES
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05-20-2010, 01:56 AM
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#20
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Green ones are not ripe
Join Date: Jan 2004
Location: New Haven, CT
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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
__________________
StFitness: lol
"Originally posted by karnavorrr: Will doing one armed kettlebell snatches on a bosu ball make my strength more functional?"
Buyers Digest
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05-20-2010, 10:40 AM
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#21
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Join Date: Dec 2006
Location: nj
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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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