1 year later

**noexcuses88** · 03-29-2008, 04:57 PM

got some improvements after nearly a year of extremely hard work. Still not where I would like to be and still feeling self conscious. Think it is more a phycological thing at this point. But hopefully by the end of the summer I wont be embarrassed to take my shirt off in public.

Started at 240 and am now at 225

still have a long way to go.

**200byjune** · 03-29-2008, 04:59 PM

your looking great

**jAcKeD!!!!** · 03-29-2008, 05:14 PM

good results so far after a year. keep it up and dont give up bro peace

**Big** · 03-29-2008, 05:16 PM

Great work so far.

**noexcuses88** · 03-29-2008, 06:34 PM

any guess to what my body fat may be?

**200byjune** · 03-29-2008, 06:36 PM

12% imo

**noexcuses88** · 03-29-2008, 07:57 PM

I have started to do long distance running in the morning (4 miles) before food, instead of doing 70% of MHR (which I have done for the past 6 months). Will this help or hurt my weight loss goal of 215 by May 5th.

I wouldn't want to greatly cut away at my muscle.

And,

should I consider clen /t3 and also what time of cardio/frequency should I be considering when doing this.

**AandF6969** · 03-29-2008, 08:18 PM

Originally Posted by noexcuses88

I have started to do long distance running in the morning (4 miles) before food, instead of doing 70% of MHR (which I have done for the past 6 months). Will this help or hurt my weight loss goal of 215 by May 5th.

I wouldn't want to greatly cut away at my muscle.

And,

should I consider clen/t3 and also what time of cardio/frequency should I be considering when doing this.

IMO, "long distance" and "running" are both horrible for muscle maintenance. Instead of doing either that, or steady state, why don't you try HIIT training? Its like 30 second sprints followed by 2-3 minutes of walking, you do that 6-10 times for a workout. 5 min warmup and cool down.

**noexcuses88** · 03-29-2008, 08:28 PM

Originally Posted by AandF6969

IMO, "long distance" and "running" are both horrible for muscle maintenance. Instead of doing either that, or steady state, why don't you try HIIT training? Its like 30 second sprints followed by 2-3 minutes of walking, you do that 6-10 times for a workout. 5 min warmup and cool down.

I did hiit for about 3 weeks and I didn't get much feedback from it. I have found many ways of running hiit. Which time intervals do you usually run? And should it also be done before eating in the morning to start lipolysis?

**Narkissos** · 03-29-2008, 08:31 PM

Originally Posted by noexcuses88

any guess to what my body fat may be?

15%...

**AandF6969** · 03-29-2008, 08:35 PM

Perhaps your problem is dietary?

**Narkissos** · 03-29-2008, 08:40 PM

Originally Posted by AandF6969

Perhaps your problem is dietary?

I'd fathom that.

An aggregate loss of 15 lbs is 6 weeks worth of work...not 6+ months.

Congrats on losing weight

However, I'd seriously consider re-vamping your diet.

-CNS

**noexcuses88** · 03-29-2008, 08:47 PM

Probably so... now my diet is checked by a nutritionist and I have upped cardio to 7X a week. It really tiring.

What hiit routine do you think works best?

**Merc..** · 03-29-2008, 08:48 PM

Originally Posted by noexcuses88

Probably so... now my diet is checked by a nutritionist and I have upped cardio to 7X a week. It really tiring.

What hiit routine do you think works best?

For me a guerilla type HIIT works best ...

Merc.

**Merc..** · 03-29-2008, 08:52 PM

Something similar to this ..

http://www.cs.unm.edu/~wneumann/file...lla_cardio.pdf

Merc.

**noexcuses88** · 03-29-2008, 09:19 PM

Originally Posted by Merc.

Something similar to this ..

http://www.cs.unm.edu/~wneumann/file...lla_cardio.pdf

Merc.

That was a great read. Its a little different than the pervious hiit I did. Is there a specific time that I should do this... (ie: before breakfast, before working out, seperate from working out). And also I have always been used to doing 1hr of 70% hr, a 12 min program would be a shock. Should I continue to do 60-70%of MHR for an additional 30mins after the Hiit?

**Merc..** · 03-29-2008, 09:43 PM

Originally Posted by noexcuses88

That was a great read. Its a little different than the pervious hiit I did. Is there a specific time that I should do this... (ie: before breakfast, before working out, seperate from working out). And also I have always been used to doing 1hr of 70% hr, a 12 min program would be a shock. Should I continue to do 60-70%of MHR for an additional 30mins after the Hiit?

It is up to 300 % more effective on a empty stomach ..... I like to do mine in the morning .....

No , you dont need to do lower intensity after your HIIT cardio ... The great thing with this type of cardio is that you can continue to burn cals even after the cardio session is over ..

Merc.

**BuffBuffalo** · 03-29-2008, 10:10 PM

Hmm that's interesting, I've never heard of hiit before. I may give it a try.

**Jeff1** · 03-30-2008, 12:53 AM

keep going bro great job

**noexcuses88** · 03-30-2008, 01:22 PM

Originally Posted by Jeff1

keep going bro great job

Thanks man. I really am pushing hard until I can can get down to abs. Never have had them before. I seems as if I have become obsessed with this.

**noexcuses88** · 03-30-2008, 02:50 PM

should I consider clen /t3 and also what time of cardio/frequency should I be considering when doing this..

I have done 3 cycles so far. Last one ending in Feb.

**Merc..** · 03-30-2008, 02:55 PM

Originally Posted by noexcuses88

should I consider clen /t3 and also what time of cardio/frequency should I be considering when doing this..

I have done 3 cycles so far. Last one ending in Feb.

I have had good success with doing two HIIT cardio sessions , and one moderate one ( jogging )... per week ..

Merc.

**doolo** · 03-30-2008, 02:59 PM

I dont think its recommended to do t3/clen without aas, it might eat away at your muslce too much.

**noexcuses88** · 03-30-2008, 03:00 PM

Thanks merc.

So does this sound fine for cardio?

without clen /t3:

MWF: hiit
Tues, Sun: long jog (45mins)
Sat: Tennis

With Clen/t3:
MWF: hiit
Sat or sun: Tennis

**noexcuses88** · 03-30-2008, 03:03 PM

Originally Posted by doolo

I dont think its recommended to do t3/clen without aas, it might eat away at your muslce too much.

I am been worried about taking aas. I would prefer to stay away from those. The last couple of times I ran clen /t3, I didnt get much results. Probably a 1-2% drop in Bf. I didn't notice any of my gains going down

**hardgainer12** · 03-30-2008, 03:08 PM

i sprint for 1 min then jog for 2 mins over a 30 min period. we call it 60/120's. its helps me with the boredom of cardio.

**Merc..** · 03-30-2008, 03:08 PM

Originally Posted by noexcuses88

Thanks merc.

So does this sound fine for cardio?

without clen /t3:

MWF: hiit
Tues, Sun: long jog (45mins)
Sat: Tennis

With Clen/t3:
MWF: hiit
Sat or sun: Tennis

I wouldnt do three sessions of HIIT cardio and 2 days of running .... If you do the HIIT proper three times per week you should see great results ( make sure your diet is on point )..

Merc.

**Amorphic** · 03-30-2008, 04:18 PM

im going to give the HIT style a try, thanks for that link Merc

**noexcuses88** · 03-31-2008, 07:15 AM

Just started the hiit. It wasnt too bad. Are you supposed to completely stop during rest periods or walk?

**Merc..** · 03-31-2008, 07:21 AM

Originally Posted by noexcuses88

Just started the hiit. It wasnt too bad. Are you supposed to completely stop during rest periods or walk?

No .. Dont completely stop .... You go back down to a less intense level , but you never stop .... It's active recovery .. The oxygen is used to burn fat (vo2max) the fat has to be mobilized before it can be burned...

Also make sure your high points are not too high .. I mean you shouldn't be gasping for air ( when you sprint ).. And dont go too slow on the recovery phaze ..

Keep up all the GREAT work ...

Merc.

**Merc..** · 03-31-2008, 07:22 AM

Originally Posted by Amorphic

im going to give the HIT style a try, thanks for that link Merc

Keep us posted on your progress ...

Merc.

**92whitelx** · 03-31-2008, 03:15 PM

you look good man, no reason to be self-conscious

**noexcuses88** · 03-31-2008, 03:26 PM

Hey merc. I am planning of doing hiit early in the morning b4 food. I usually run a fast mile before working out to rev up my heart rate. Do you suggest that I continue doing this?

**noexcuses88** · 04-01-2008, 08:45 AM

Alright... second day of HIIT. Gorilla style!

weigh in was at: 224.6

Started up warming up for the 4 mins at 155-160 bpm
4 mins of sprints (20 secs) 180-188 bpm and walks (10 secs)
Cool down for 4 mins at 155-165 bpm

wasn't too hard today. Didn't feel as if I did enough though. Kinda worried that this will all be in vain. I am caught up in the notion that my shirt needs to be completely drenched in sweet in order for it to be a good cardio session. (4-6X 1 hour 70% MHR type workout)

The week cardio plan:
HIIT: Mon, tues, thurs, (possibly sat)
Tennis: Wed and Sat

1 hour and a half after the session my sitting heart rate is 77. It looks to be normal.

How does my Heart rate and progressions look merc?

**Merc..** · 04-01-2008, 09:01 AM

Originally Posted by noexcuses88

Alright... second day of HIIT. Gorilla style!

weigh in was at: 224.6

Started up warming up for the 4 mins at 155-160 bpm
4 mins of sprints (20 secs) 180-188 bpm and walks (10 secs)
Cool down for 4 mins at 155-165 bpm

wasn't too hard today. Didn't feel as if I did enough though. Kinda worried that this will all be in vain. I am caught up in the notion that my shirt needs to be completely drenched in sweet in order for it to be a good cardio session. (4-6X 1 hour 70% MHR type workout)

The week cardio plan:
HIIT: Mon, tues, thurs, (possibly sat)
Tennis: Wed and Sat

1 hour and a half after the session my sitting heart rate is 77. It looks to be normal.

How does my Heart rate and progressions look merc?

When doing your cardio make sure you are doing it proper ... Bill Phillips made a pretty good HIIT cardio routine ( for the Body For Life program )... It really is a effective cardio program ( regardless of what peeps think about Bill )..

Check it out ( link below) as I think it will give you a better idea.. He uses intensity levels and I have found this protocol to be pretty effective ( you have to do if proper though to get the benefits... I have seen peeps do half ass versions and not get the results ).. Make sure you are not going too slow .. You still want to be jogging but at a lower intensity .. Here is the link ( should explain more on what I am saying )..

http://www.bodyforlife.com/exercise/cardiotraining.asp

Merc.

**noexcuses88** · 04-01-2008, 09:16 AM

Should I stick to the gurilla hiit program and just jog during the 10 sec breaks (even though my heart rate is at 165(when My max is 200))

Jogging will not allow my heart rate to drop. Sprint elevation of 185

**Merc..** · 04-01-2008, 09:21 AM

Originally Posted by noexcuses88

Should I stick to the gurilla hiit program and just jog during the 10 sec breaks (even though my heart rate is at 165(when My max is 200))

Jogging will not allow my heart rate to drop. Sprint elevation of 185

You can follow it off your monitor ... What I am saying is you just dont want to go to low on the Acitve recovery portion ..

**noexcuses88** · 04-01-2008, 09:24 AM

ahhhh.. got it thanks.. keep you guys updated with pics and progress.

**Merc..** · 04-01-2008, 09:26 AM

Originally Posted by noexcuses88

ahhhh.. got it thanks.. keep you guys updated with pics and progress.

Cool .. yea keep us updated on your progress .. Keep up all the GREAT work !!!

Merc.

**bulldawg_28** · 04-01-2008, 11:30 AM

Originally Posted by noexcuses88

Probably so... now my diet is checked by a nutritionist and I have upped cardio to 7X a week. It really tiring.

What hiit routine do you think works best?

Bro, just so you know, a lot of dieticians these days are not trained, nor do they have the knowledge for bodybuilding nutrition. I know, because I'm studying to be an RD, and going through learning nutrition for wasting patients, overweight people, high cholesterol, etc, but nothing related to a bodybuilders nutritonal needs. Be sure your nutritionist KNOWS bodybuilding nutrition.