Fattest guy on EF shred log... gw starting soon

[me1702]

I took me1702s advice today and went with HIIT today.. thanks bud, good advice this was KILLER! Did HIIT at 10am this morning as well as chest, triceps and core at 3pm... I'm whipped.. doms should be kicking in tomorrow from legs yesterday, but I'm sure doing HIIT today helped that.

This was what I did for HIIT today (it was ugly and sloppy but I'll get there)

Workout Structure
Quick Cardio Warm Up
30 Minute HIIT Workout
33 Minutes Total
365-530 Calories Burned Total
No Equipment
Cool Down not included


HIIT Round One: Descending Ladder - Varying Active Intervals Per Exercise (15 seconds of rest in-between each)
- Using just two bodyweight exercises, we start off with 50 second intervals, and work our way down to 10 seconds. Do an entire descending ladder with each exercise.

50 Burpees
40 &
30 Walk Downs
20
10


HIIT Round Two: Pyramid Structure - Per Exercise (15 seconds of rest in-between each)
- Start off with short intervals; increasing by 10 seconds with each bout of activity, that reach a maximum length of 40 seconds before decreasing again. Just as you get to the point where you think that you can't go any longer, the active intervals begin to get easier again.

10 Mt Climber
20 &
30 High Knees
40
30
20
10


HIIT Round Three: Tabata - 20 On and 10 Off x 2 for each exercise
- Basic Tabata structure; do two rounds of each exercise before moving to the next. This one moves quickly.

1 Seal Push Ups
2 Jumping Lunges
3 Crossover Push Ups
4 Side Plank Toe Touches (L)
5 Side Plank Toe Touches (R)
6 Supine Plank Alternating Jackknifes (from crab walk position)
7 Lateral Jumps
8 Toe Touch Squats
9 Agility Dots
10 Jumping Jacks

Hasta mañana hombres

Not bad, just have mind HIIT is doing right very hard on your system, don't do more then 4 times a 20 min.

You can make HIIT easier in your gym. I follow Dr. Watson (performance lab Tampa) wind gate protocol.

5 min on spinning bike
10-15 sets of max 30 sec all out sprints.
Start in low gear, 5sec before you start with sprint hit the paddle as hard as you can. After 5 sec go to highest resistance and spin for 30 sec. Reality, you can't go longer then 20 sec.
Rest 30 sec low gear and catch breath and go again 14 sets.

HIIT is all about increase fat oxidation, you don't burn "much" fat during the exercise, but you burn fat on a high rate the rest of the day.

Ben Palulski, by the way my online couch, did this protocol before the Arnold and his legs grow -

 

[Reps For Jesus]

I know you are pumped to start working out and getting on the right track.. but, you should start into it slow. A lot of people fail at their fitness journey because they throw so much at their body at once, instead gradually working themselves into. Those intense workout sessions are great, but they are going to drive your hunger go through the roof.. but you just started this new diet so your calories are limited. The first few days, maybe a week of this will be fine.. but eventually you're going to breakdown. Either not go to the gym, or stop your diet.. Something. Because all of this sudden change is just too much for your body and mind to handle.

The first thing you need in place is your diet. Then comes the training and working out.. In that order, not vise versa. Now you should still go to the gym and workout, just keep your workload minimum so you don't push your body to hard. Then after a few weeks of dieting and your body has adjusted, you can start to increase your workout workload, then a couple weeks later increase it some more. In a month or two, your diet will be spot on and you will be killing it in the gym, and your body and mind will be able to handle it just fine.

Hope that makes sense.

Best of luck on your journey.

 

[Jbranken]

Wish you the best of luck. Did you have a base before juicing? It would explain a rotator cuff Injury on steroids; especially tren which sends your strength through the roof. It's important that guys have a solid muscle foundation before juicing because it almost always results in injury. Tendon and ligament growth just can't keep up with muscle growth

 

[travishibachi]

Keep up the good work, bro, I love me some Tabata it's effective and only takes 4 minutes. In reference to strength training, lifting heavy shit is the most beneficial for your metabolism since it releases large amounts of testosterone and growth hormone. One full body workout or compound lift such as deadlift, squats or bench will keep your metabolism elevated for 2 days. That means strength training 3x week will keep your metabolism elevated all week and you're not putting your body in a catabolic state. Just a little tidbit to help with your progress. Remember, elite fitness is a marathon not a sprint. Go at your own pace and things will happen without you even realizing it. We're all here to help you so if you need some motivation don't be afraid to ask, buddy! Keep the updates coming.

 

[WolfpackAlpha]

I don't see your diet posted, what's your diet like? You should be doing a modified evolutionary diet or anabolic diet considering your weight.

 

[warrior08]

The trick is to do as little as possible and still continue to lose fat. Don't go crazy doing so many session of HIT a week. There is no need to at this point.

By just changing ur diet, u should lose weight for well over a month without ever having to do cardio.

Once u kinda stall out then u SLOWLY start adding some cardio. And reduce cals.

 

[Addcd2gains]

I know you are pumped to start working out and getting on the right track.. but, you should start into it slow. A lot of people fail at their fitness journey because they throw so much at their body at once, instead gradually working themselves into. Those intense workout sessions are great, but they are going to drive your hunger go through the roof.. but you just started this new diet so your calories are limited. The first few days, maybe a week of this will be fine.. but eventually you're going to breakdown. Either not go to the gym, or stop your diet.. Something. Because all of this sudden change is just too much for your body and mind to handle.

The first thing you need in place is your diet. Then comes the training and working out.. In that order, not vise versa. Now you should still go to the gym and workout, just keep your workload minimum so you don't push your body to hard. Then after a few weeks of dieting and your body has adjusted, you can start to increase your workout workload, then a couple weeks later increase it some more. In a month or two, your diet will be spot on and you will be killing it in the gym, and your body and mind will be able to handle it just fine.

Hope that makes sense.

Best of luck on your journey.

makes sense, it's just when I get something in my head I'm a balls to the wall kind of guy... I'd almost rather keep at my pace and if I absolutely need more calories, I'll eat them. I'm doing 20carbs a day (just what's in my milk basically) and that's it.. not worrying about fat intake really at all... that's the taubes theory and I saw my dad loose 20 lbs in 2.5 months doing 30mins cardio every other day, and eating bacon, heavy cream, any fats he wanted... and he is 56!
You might be right, but I'm not worried about calories, only carbs... for now

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[Addcd2gains]

Wish you the best of luck. Did you have a base before juicing? It would explain a rotator cuff Injury on steroids; especially tren which sends your strength through the roof. It's important that guys have a solid muscle foundation before juicing because it almost always results in injury. Tendon and ligament growth just can't keep up with muscle growth

Yeah I had been lifting since I got out of high school, and was in wrestling/football 3 years in high school. Soph, jun, sen.

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[Addcd2gains]

Wish you the best of luck. Did you have a base before juicing? It would explain a rotator cuff Injury on steroids; especially tren which sends your strength through the roof. It's important that guys have a solid muscle foundation before juicing because it almost always results in injury. Tendon and ligament growth just can't keep up with muscle growth

It was just crazy how fast I was going up in weight and I got cocky with dumb bell flies

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[Addcd2gains]

I don't see your diet posted, what's your diet like? You should be doing a modified evolutionary diet or anabolic diet considering your weight.

Diet it's basic. 20grams carbs, basically unlimited fat, 200g protein, lots of veggies, and some low sugar fruits. It's the taubes diet plus my 20g of carbs.. I gotta have milk with my protein shakes

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