Quote (SKCRaynor @ Jul 25 2010 03:16am)

both equally....although technically fat loss is possible with proper diet and without exercise...though it would take ridiculous amounts of exercise to compensate for a shitty diet....so with that logic, I suppose diet is more important if you have to pick only one.

Though for proper consideration, both.

Quote (SKCRaynor @ Jul 25 2010 02:44am)

please clarify...


you are doing....


45 seconds RUNNING
15 seconds JOGGING
then repeat??


if so...then that is absolutely NOT what you want to be doing...

a good idea for pure fat loss HIIT is any kind of HIIT that can keep your heart rate in the target zone for a sustained period of time while also causing all of your muscle groups to work (jogging, elliptical, stair climbing, swimming are all good examples)

Sample:

5 minute warm-up at moderate speed/intensity until heart rate reaches 100-120 bpm
45s-1m of running at 90% max speed and 40-50% intensity (resistance or incline) until heart rate reaches 165-170 bpm
2-4m of jogging at 30-35% max speed and 20-25% intensity until heart rate reaches and stabilizes at 135-145 BPM

once heart rate falls below 135, begin sprinting/running again until it gets back up to 165-170....and keep repeating this process for the full duration.


I realize this isn't the PUREST version of HIIT...but it is indeed the most effective for pure fat loss, and also takes the least time to do properly and without too much exhaustion.

Quote (SKCRaynor @ Jul 27 2008 10:19pm)

It's certainly a start...however - I would certainly like to suggest a few changes.

First of all, save cottage cheese for your bedtime snack...it digestly slowly and has no carbs. Your body needs 80% of your total carb intake in the first few hours upon rising to fuel your day (slow acting carbs - aka complex).

Also try to eat every 2 hours...3 hours MAXIMUM.

Furthermore, 60g of protein in one consumption is too much unless you weigh 300 lbs. 20% of your bodyweight in pounds to grams of protein is the ideal number to hit per meal. Example - 200 lb man would need 40 grams of protein every 2-3 hours for a total of 240 - 320 grams of protein per day with roughly 40 grams per meal.  Any more than this will likely be wasted by the body (or stored as fat) whereas less than this can lead to catabolism of muscle (BAD BAD BAD!).

Heres a sample meal plan for you.

Breakfast - Oatmeal and 3 whole eggs (the only meal you're allowed to have less than your quota of protein and a high dose of carbs)
meal 2 - 30 gram protein shake
meal 3 - tuna fish on a salad
meal 4 - chicken breast and broccoli
meal 5 - 30 gram protein shake
meal 6 - 1 cup cottage cheese and almonds w/ cinnamon (delicious before bedtime)

hope this helps!

Quote (Greetings @ Jul 25 2010 04:20am)

What would be a good meal plan and exercise plan that is mainly focused towards weight loss?

Quote (Honestly @ Jul 25 2010 01:03pm)

greetard, heres the FAQ. hes answered your question at LEAST 500 times in this thread

http://forums.d2jsp.org/topic.php?t=21269614&f=60&o=4400

look under "fat loss/cutting/cutting fat"

Quote (yCoRrUpT @ Jul 25 2010 08:41pm)

I'm not quite sure what you mean by intensity (sorry if I'm uneducated). Also, what I was doing before, what would it be useful for (the 45-1m of sprinting with 15s of jogging and repeat).

Quote (cseitz71690 @ Jul 25 2010 11:18pm)

Hey bro, if I post my current diet I've been doing, could you possibly switch it up and what not?
Off-season bulking diet of course.