I'm very exhausted once I finish my intervals, but after the cool down, I feel very recharged. Then finish up with about 8 minutes of cool down just to keep it at a round 30 minutes.įor the intervals, I average about 75-85 RPM's, then kick it up to hard and fast as I can to 135-145 RPM's. I start off with a 5 minute warmup on level 5, then do 15 minutes of 45 seconds intervals on level 2. I've been doing what I think is HIIT on the stationary bike 2-3 times a week. Hamstring Curl Hammer Strength Machine - 3 x 12 - 145 pounds, but I'll be moving it up to 160 by WednesdayĪssisted Chin Ups - 2 x 8 - 60 pounds assistanceĪssisted Dips - 2x8 - 60 pounds assistanceĪssisted Chest Dips - 2 x 8 - 70 pounds assistanceĪssisted Wide Grip Palms Outward Pull Ups - 2 x 8 - 80 pounds assistanceįorearm Wrist Curl - 3 x Failure - 10 or 25 pound weight, whichever I find first in the gym Leg Press - 3 x 5 - 370 pounds, which also might kick up to 380Īb Crunch Hammer Strength Machine - 3 x 12 - 50 pounds currently, I may kick it up to 60 or ease into 55 Hack Squat - 3 Sets x 6 Reps - 370 pounds currently, but I'll kick it up to 380 or 390 on Monday Right now I hit the gym Monday, Wednesday, and Friday to do this strength training workout.ĥ minutes on the stationary bike to warm up and stretch Lastly, the best option is to eat 2000-2500 and exercise regularly, but you may not make your short term goal that way. well, i think i gained by 5 lbs, but thats nothing. i jsut upped my cals and kept working out.

Ironically, i didn't get any kind of rebound after losing my 35lbs. doctors often put patients on 800 cal a day diets (but those are for folks who NEED to lose the weight quickly). if you eat 1400 cals of donuts and pop i guarantee you won't have the energy to get out of bed within a couple of days.Īnyway, 1200 cals is very low, but if this is a very short term diet then give it a shot. you basically have to eat ULTRA healthy for your body to function right. just enough to try and spike my metabolism a bit. once a week i would up my cals to 2000 or so, but that was it. which is why on a very low cal diet you can almost never have a cheat day. your body absorbs that pig out day calories like a sponge. not only that, but when you do 1400 cals for numerous days in a row and then pig out one day, it ruins the whole diet. not many over 200lbs guys can do that and still function. the biggest deterrent is actually only eating 1400 cals a day! haha. people say its too low and unhealthy - but ill tell ya something, thats not the biggest deterent. now im focused on putting on muscle and increasing my overall metabolism.

Im glad i did the diet, but i wouldn't do it again. i plateaued and couldn't lose another pound to save my life. Sure, some of it was probably muscle, but a lot was fat.Īt the end of the 2 months my metabolism was totally fried. I did moderate walking and in the second month started lifting weights. when i weighed 235lbs, i went on 1400 cals a day for 2 months.

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