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  1. #41
    Dr Pepper's Avatar
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    Quote Originally Posted by SteM View Post
    After your leg session low intensity cardio is fine.

    If you can do 30 mins HIIT on the other days, then you'll notice a difference to your fitness as well as your bodyfat levels. 30 mins HIIT for me includes warm up and cool down. 20 mins of real HIIT is enough for most, especially if you are doing other forms of exercise.

    You have a PM!
    [QUOTE=SteM;5746427]After your leg session low intensity cardio is fine.


    Would this be ok for HIT.

    - 5 mins warm up
    - followed by 30 sec sprint
    - 1 min light jog
    - repeat for 20mins
    - 5 mins cool down

    How's that?

  2. #42
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    Quote Originally Posted by SlimmerMe View Post
    Oat Pancakes:

    1 cup oats
    1 cup egg whites
    1 cup fat free cottage cheese

    splash of water if need be for batter consistency
    Splenda all you want
    nutmeg, dash if you so desire
    drop of vanilla, if desired

    First: Blend the oats in a blender until real powdery (no water just blend dry )
    Add all the above ingredients and blend until a good consistency for a pancake

    Cook on griddle/pan which should be real hot sprayed with Pam....and then cook like a regular pancake

    TOP with:
    Sugar free syrup and banana, raspberries or blueberries
    and dollop of plain Greek yogurt to spread around the pancake and sprinkle some splenda on top of the yogurt

    ENJOY!

    MAKES 3 BIG PANCAKES! so good for 3 meals.

    ps: I use regular old-fashioned oats, not rolled oats as they tend to be much tougher like a cardboard consistency
    Thanks slim, AGAIN, lol. Knew I'd seen that somewhere before...

  3. #43
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    [QUOTE=Dr Pepper;5747303]
    Quote Originally Posted by SteM View Post
    After your leg session low intensity cardio is fine.


    Would this be ok for HIT.

    - 5 mins warm up
    - followed by 30 sec sprint
    - 1 min light jog
    - repeat for 20mins
    - 5 mins cool down

    How's that?
    Pretty good. Keep your sprints 30-60 seconds. In between sprints you probably want to walk, if you can jog you're not pushing hard enough on the sprint. I sprint for 200m then walk for 200m at 6kmh. 12 sets. There's always other cardio machines you can do HIIT on, just use the same principle.

    I probably wouldn't do HIIT the day before or the day after legs.

  4. #44
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    Just one other quick question...

    I'm not training upper body yet so there's no heavy heavy lifting except for Wednesdays where I train legs. Iv just looked over my diet again.

    Is it an issue that I'm not having many carbs after my PM workout until I wake up in the morning again. Think it's 5g carbs in total...

    Hopefully someone can answer me........

  5. #45
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    If you're not looking to gain weight/mass, then it's not a big deal and likely a good thing tbh.

  6. #46
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    Still gain lean muscle though? More worried about the leg day to b honest

  7. #47
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    Personally i'd stay focused on one goal at a time. Reduce bodyfat and maintain LBM, or add LBM and try to maintain bodyfat. Very difficult to do both effectively unless you're a) a newb, or b) really know what you're doing. Not saying you don't, but just pointing that out.

  8. #48
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    Doc, do you want to detail your up to date diet. Just amend that first post to your new one if it helps.

  9. #49
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    Yeh il get back to u later with that stem.

    Yeah ur right GB. One goal at a time, I'm getting over excited lol.

  10. #50
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    Yeh il get back to u later with that stem.

    Yeah ur right GB. One goal at a time, I'm getting over excited lol.

  11. #51
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    hey doc, i commented on your tendonitits thread.

  12. #52
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    Quote Originally Posted by 00ragincajun00 View Post
    hey doc, i commented on your tendonitits thread.
    In the Hgh forum? Il have a look!

  13. #53
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    Quote Originally Posted by SteM View Post
    Doc, do you want to detail your up to date diet. Just amend that first post to your new one if it helps.
    hey mate sorry it took a while.

    5.30am

    2 x Amino Acid tablets
    Black coffee
    Pro/Fat/Carbs/Cals
    6.4g/4g/10g/67

    GYM
    6am-7.20am

    7.30am

    Protein Shake
    200g - Oats
    Pro/Fat/Carbs/Cals
    41g/9g/65g/510


    10.30am

    150g - Chicken
    50g - Basmati Rice
    15 x Almonds
    1 x Broccoli
    Pro/Fat/Carbs/Cals
    54g/13g/34g/508

    01.30pm

    185g - Tuna
    75g - Sweet Potato
    200g - Cucumber
    Pro/Fat/Carbs/Cals
    50g/4g/22g/200

    04.30pm

    150g - Chicken
    50g - Basmati Rice
    15 x Almonds
    1 x Broccoli
    Pro/Fat/Carbs/Cals
    54g/13g/34g/508

    GYM
    5pm-6.30pm
    06.30pm

    Protein Shake (WPI SHAKE)
    Pro/Fat/Carbs/Cals
    42g/0g/1g/180

    08.30pm

    5 x eggs (2 whole 3 egg whites)
    50g - Mushrooms
    Herbs and spices (Random stuff for taste)
    Pro/Fat/Carbs/Cals
    23g/10g/4g/216


    Total:
    Pro/Fat/Carbs/Cals
    273g/51.5g/170g/2196


    Changed out the pancakes for oats. It takes my carbs and cals for the day down a bit, but the rest much the same. Let me know what u think

  14. #54
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    At a glance -

    1. What type of protein is in your morning PWO shake? Hoping it includes some casein?

    2. You state 200g of oats in that shake too. Is that a dry weight? Should iot read 100g? 200g of dry oats is gonna give you about 120g of carbs, not 60.

    3. WPI only for evening PWO meal and no food for 2 hours after that is not ideal. Either eat much sooner to your PWO shake or add casein or another slower digesting protein. No carbs in this shake?

  15. #55
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    Quote Originally Posted by SteM View Post
    At a glance -

    1. What type of protein is in your morning PWO shake? Hoping it includes some casein?

    2. You state 200g of oats in that shake too. Is that a dry weight? Should iot read 100g? 200g of dry oats is gonna give you about 120g of carbs, not 60.

    3. WPI only for evening PWO meal and no food for 2 hours after that is not ideal. Either eat much sooner to your PWO shake or add casein or another slower digesting protein. No carbs in this shake?
    Thanks for the reply mate. I'm pretty sure it's got some casien in it! But il check when I get home later and let u know. I used CK.com to get those macro's for the oats, I thought 200g of oats gave me only 60g of carbs, and yes dry weight...

    Yeh not many carbs PWO, I was a bit concerned about that. Do u think I should be having carbs that late cause I'm cutting?

  16. #56
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    Check the macro's for the oats on you packaging. You may not be accounting for over 300cals which is a big whack on a cutting diet.

    Personally I woould take 40g of carbs in the form of oats PWO. You can lose your carbs in your 1.30 meal which will partly make up for it.

  17. #57
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    How you getting on, Doc?

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