**************Bikeral Training and Diet Log************************

[Back In Black]

It doesn't really matter unless your bf% is getting low at which point you run the risk of burning more muscle.

At your current stats I think you could do 5 min warm up, 10-20 mins HIIT and then 20-30 mins LIC. Then, once you get to about 15% we can revisit it.

Good plan, go with it!

[bikeral]

great progress!

Thanks just trying to keep consistant

[bikeral]

It doesn't really matter unless your bf% is getting low at which point you run the risk of burning more muscle.

At your current stats I think you could do 5 min warm up, 10-20 mins HIIT and then 20-30 mins LIC. Then, once you get to about 15% we can revisit it.

Good plan, go with it!

Ok thanks stem --- I will give that a go.

[bikeral]

Day 31 Saturday Training Shoulders Calves
4 sets Lever shoulder press
4 sets smith shoulder press
4 sets standing barbell upright row
6 sets seated reverse fly/alternating thumbs up/down
4 sets shoulder shrugs
6 sets seated calf raises
6 sets calf extensions

Once again I feel like I am completely wiped out and looking forward to having tomorrow off.

[--->>405<<---]

HIIT followed by steady state is a good deal

[bikeral]

I knew sooner or later I would have to do HIIT just been lazy...
I will try to start this week 3x

[bikeral]

Yesterday Day 31 Macros/Cals
Cals 2334/P272/C219/F24

[bikeral]

Yesterday Day 32 Sunday Cals/Macros
Cals 2208/P235/C210/F29

[bikeral]

Day 33 Monday AM cardio
So for some reason I hit snooze 3 times today and did not get up until 6AM. For the last month I've been getting up 10 mins before my alarm even goes off at 5AM. Hmmm what could it be. Maybe I was dreading the thought of starting HIIT today. Anyway I made it in to the gym by 6:10AM. I have never done HIIT so I tried the treadmill setting for intervals. Did my 5min warm-up then right into 2mins high intensity/2mins low intensity. I think that's the only setting available. Is that OK? So at low intensity I had no incline and 4MPH set. At high intensity I set it to 5 incline/6.5MPH. By the end of 1 minute I was counting seconds hoping it would end. By the end of the 2 minutes I had to jump to the sides for a second to catch my breath. Did 10 sets and then followed with 30 mins LIC which felt like a vacation. Feel great to have completed this, hopefully I did it right.

Thanks for the push guys and girls.

[bikeral]

Just a side note. I stopped the clen a few days ago and the weight stopped going down. While I was on clen everyday the weight was dropping. However my work trousers seem a lot more loose than on Friday.
Guess I'll see on Thursday at official weigh in and measurement time.

[RaginCajun]

Day 33 Monday AM cardio
So for some reason I hit snooze 3 times today and did not get up until 6AM. For the last month I've been getting up 10 mins before my alarm even goes off at 5AM. Hmmm what could it be. Maybe I was dreading the thought of starting HIIT today. Anyway I made it in to the gym by 6:10AM. I have never done HIIT so I tried the treadmill setting for intervals. Did my 5min warm-up then right into 2mins high intensity/2mins low intensity. I think that's the only setting available. Is that OK? So at low intensity I had no incline and 4MPH set. At high intensity I set it to 5 incline/6.5MPH. By the end of 1 minute I was counting seconds hoping it would end. By the end of the 2 minutes I had to jump to the sides for a second to catch my breath. Did 10 sets and then followed with 30 mins LIC which felt like a vacation. Feel great to have completed this, hopefully I did it right.

Thanks for the push guys and girls.

that's what it takes! that a way to get after it

[bikeral]

^^ Thanks bro. As much as I was dreading it now I am glad I did it and ready to do it again on Wednesday.

[--->>405<<---]

hey al try this: 30 secs at 9mph flat (no incline) 90secs 3.5mph also flat.. once u can do that for 15 sets (30minutes) go to 10 mph .. and so on until u can do 12mph (which is as high as i think they go).. once u get to 12 and complete the whole 30mins.. then do 30secs/60secs...

u can also shorten ur intervals and do 5-6sets at 30/90 (which is an even 2 mins) and then do 20 mins -40mins moderate..

2minutes is way too long duration for u to be able to maintain the amount of intensity u want to hit while doing intervals.. u want to hit a level thats hard to maintain for 30secs...

once u get to where u can do 30/60 then introduce the incline

[bikeral]

Hey thanks bro. I'll try that on Wednesday. So you manually change the speed every interval? Cause I think my treadmill will only do 2mins/2mins on the interval setting.
Like the new AVI.

[--->>405<<---]

yeh man get on the treadmill and start it at say 5mph and jog for 5mins and then hit the 9 button when it hits 5mins.. then hit the 3 button when it hits 5:30 then hit the 9 button when it hits 7mins and the 3 at 7:30.. and so on..

u will find it usually takes about 10 secs to build all the way up to 9mph so keep that in mind and adjust when u feel u can to get a full 30secs of running.. i usually hit the 9 button(or whatever level u decide to use) at about XX:50 - this gives u enuff time to reach full speed by the time the clock reaches the top of the hour it also takes a few secs to slow down too.. just play with it ull figure it out

like i said earlier the good thing about 30/90 is its an even 2mins.. so a 30minute session will give u 15 sets.. i look at each one as a set.. 1sprint + 1walk = 1set and then i decide how many sets im gonna do..

[bikeral]

yeh man get on the treadmill and start it at say 5mph and jog for 5mins and then hit the 9 button when it hits 5mins.. then hit the 3 button when it hits 5:30 then hit the 9 button when it hits 7mins and the 3 at 7:30.. and so on..

u will find it usually takes about 10 secs to build all the way up to 9mph so keep that in mind and adjust when u feel u can to get a full 30secs of running.. i usually hit the 9 button(or whatever level u decide to use) at about XX:50 - this gives u enuff time to reach full speed by the time the clock reaches the top of the hour it also takes a few secs to slow down too.. just play with it ull figure it out

like i said earlier the good thing about 30/90 is its an even 2mins.. so a 30minute session will give u 15 sets.. i look at each one as a set.. 1sprint + 1walk = 1set and then i decide how many sets im gonna do..

Sounds good. Looking forward to trying this. Thanks for helping me out with this.

[--->>405<<---]

thats why were here

[bikeral]

Day 33 Monday workout Back
I am going to try to do dead lifts every other week to see how that goes so did not do them today.
10 mins warmup
4 sets close grip pull ups last set assisted strip down set
4 sets wide grip pull ups last set assisted strip down set
4 sets seated close grip cable rows last set strip down
4 sets lever medium grip seated row last set strip down
4 sets cable bent-over pullover

Thats it.

[bikeral]

After workout I tried out the HIIT doing 30 seconds 9mph and 90 seconds 3mph. These treadmills you adjust speed with up and down arrows. Takes a while for the speed to move up and down. No problem going up but a bit of trouble going down while trying to run at 9mph. Good news is I was able to do it. Just did 1 set to try it out. Wednesday morning I'll do full session.

[JohnnnyBlazzze]

The HIIT is where it's at man. If i'm running outside i just sprint for about 20seconds or so then back to slow jogging. I do this maybe 5 or 6 times, that's another thing you can do if you don't get to a treadmill.

When i was on my ship i used to do interval training on the treadmill, I would just adjust the speed manually and i wouldn't count the timer until the treadmill actually got up to that speed. (it usually takes a while, especially if you're drastically changing the speeds)

[JohnnnyBlazzze]

The HIIT is where it's at man. If i'm running outside i just sprint for about 20seconds or so then back to slow jogging. I do this maybe 5 or 6 times, that's another thing you can do if you don't get to a treadmill.

When i was on my ship i used to do interval training on the treadmill, I would just adjust the speed manually and i wouldn't count the timer until the treadmill actually got up to that speed. (it usually takes a while, especially if you're drastically changing the speeds)

[bikeral]

Should be able to get it done. Sure I'll get used to it after a few sessions.

[bikeral]

Day 33 Cals/Macros
Cals 2129/P232/C164/F42

[--->>405<<---]

just dont burn urself out on it.. do like eod..

[bikeral]

Thats the plan. Monday - Wednesday - Friday HIIT
Tuesday-Thursday-Saturday LIC
Keep you posted how I feel.

[bikeral]

Day 34 Tuesday
60 mins AM cardio at 5:30AM

[--->>405<<---]

good work al... dedicated

[bikeral]

Thanks bro, one day at a time.

[bikeral]

Day 34 Tuesday workout Chest/abs
5 sets incline dumbbell press
5 sets wide dips last set assisted strip set
5 sets flat flys
6 sets abcore

[bikeral]

Day 34 Tuesday Cals/Macros
Cals2129/P232/C164/F42
Actually looking forward to HIIT tomorrow AM

[GirlyGymRat]

B Al. I gotta hand it too ya. Tracking daily macros is something i haven't been able to do consistently for more then 2 days...Cheers to you!

[JohnnnyBlazzze]

Goodluck with the HIIT tomorrow man, you're going to love it haha.

[bikeral]

B Al. I gotta hand it too ya. Tracking daily macros is something i haven't been able to do consistently for more then 2 days...Cheers to you!

Thanks, I use this online food and fitness journal to track everything. Since I eat pretty close to the same every day I just copy most meals from the day before and make adjustments as needed. At the end of the day I just copy the cals/macros from this app here. Here is the website, its free. http://www.everydayhealth.com

[bikeral]

Goodluck with the HIIT tomorrow man, you're going to love it haha.

Thanks bro, it was actually not bad.

[bikeral]

Day 35 AM cardio
HIIT at 5:30AM
5 mins warmup
stretching
5 min warmup
15 sets 30 seconds 9MPH/90 seconds 3MPH
30 min LIC

Must say first 2 sets I was thinking this is easy, may need to go to 10MPH... By 5th set I was counting down how many sets I had left. Got it done and I feel great.

Thanks for the push guys and girls, feel like I am in a new stage now.

[JohnnnyBlazzze]

Day 35 AM cardio
HIIT at 5:30AM
5 mins warmup
stretching
5 min warmup
15 sets 30 seconds 9MPH/90 seconds 3MPH
30 min LIC

Must say first 2 sets I was thinking this is easy, may need to go to 10MPH... By 5th set I was counting down how many sets I had left. Got it done and I feel great.

Thanks for the push guys and girls, feel like I am in a new stage now.

Great work dude! It makes the time go by fast and the treadmill not as boring huh?

[bikeral]

^^ Yea definitively not as boring as LIC. Time fly by and since the LIC was only 30mins that was not too bad either.

[bikeral]

Day 35 Wednesday Workout Arms
4 sets barbell curl
4 sets ezbar close grip preacher curl
4 sets seated dumbbell curls
4 sets skull crushers superset close grip press
4 sets dumbbell kickbacks
4 sets cable pushdowns

[bikeral]

Was pretty drained today. Was it the HIIT this morning? I have HIIT planned Friday AM and legs planned Friday PM should I change this? Maybe try to get in HIIT tomorrow morning since I have PM off scheduled. Cause probably bad idea to do HIIT morning after legs on Saturday. Let me know what you guys think.

[Back In Black]

I wouldn't want to do HIIT on legs day. The day after? Maybe, I like fasted cardio the day after legs but more as a recovery session which would normally be sat on a bike doing some LIC.

HIIT is demanding. As are your lifting workouts. All this on negative calories will make you drained. At some point you will know you need either a day off or a LIC session instead of HIIT.

Anoer HIIT suggestion for you

Bike - Warm up 5 mins
Bike - 10-15 secs at full resistance as fast as you can then 45-50 secs at a really low resistance - repeat 10-15 times
Treadmill/eliptical - 20-30 mins LIC

I may have missed this, what are you taking pre fasted cardio?