re: PuttaDaForkDown

I've put it off forever (shame I guess), but I guess it's time to get back in this thread.

I was active here a few years ago when I went from 267 down to 199, and this thread definitely helped keep me on track.

Since then, I've bounced around, gaining 30 lbs here, losing 20 there. Well, a few weeks back, I looked at the scales and realized I was within 10 lbs of my heaviest...back up to 257.

Back on track now, and feeling truly motivated for the first time in years. Currently down to 239 and looking to get down to 190.

I hope this thread is still as supportive as it was the last time I was involved.

257/239/190 (If I remembered how to do that)

All I've done is change my diet. I did count calories at one time but I was too lazy to keep up with it. I also started working out I work out at least 3-4 times a week.

quote:

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What kind of cardio are you guys doing?

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I run 60 minutes on the treadmill on Mon, Wed and Friday. 30 minutes on Treadmill on Tuesday, Thurs. and Saturday. Weight lift on Tuesday, Thurs and Saturday as well. Sunday completely off.

Important to change up the treadmill routine so as to not plateau or overdo it. The regime I do probably already accomplishes the latter, but I enjoy running so not too concerned.

I find the cardio / fat burning most effective with running when you incorporate some HIIT. For example, a typical hour run for me will involve:

-10 minute warmup averaging about 7 mph
-8 minutes of 45s/45s, where the first 45 seconds are slower (6-6.5 mph) and the second 45 seconds are at high speed (run 5 total then a 30 second cooldown), with ever increasing speed on both splits until the end of 8 minutes (get up to 9.5 - 10.5 mph for 45 seconds at the highest speed)
-4 minute split, with first minute at 6 mph, second at 7, third at 8 and fourth at 9
-Repeat the 8 minutes of 45s/45s
-10 minute cooldown again averaging 7 mph
-5 minute split, going 6-7-8-9-10
-8 minutes of 45/45s
-another 5 minute split at 6-7-8-9-10
-2 minute cooldown at 6.5

It's harsh, and it requires you to work up to it, but if you commit to that for 3 days a week and then do half sessions another day or two a week with some weightlifting, you will at least maintain if not lose significant weight. Diet is always paramount, but I assure you it'll be tough to ever gain fat under such a program.

PuttaDaForkDown
"What have most of yall done to cut weight? "

Weight Watchers Online for Men

215.6/184.7/170

280/264/230
The lbs on the scale are not rolling off, but my clothes are fitting better and better. I took back a belt loop this weekend which felt great!! Slow and steady wins the race. I set my goal to drop 50 lbs total by the end of summer.

303/227/220

I haven't had results on the scale in the past 2 months (been 225-230 since December), but after started to take creatine and increasing my protein intake and workout volume several weeks ago, I've begun a bit of a recomposition protocol.

273/250/190ish

320/223/220

3 more pounds and I'm eating a Caniac

Forgot to add
265/245/175

Blackened tenders at Popeyes are really tasty and much less calories, I've ate them throughout my diet