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So I've been changing up my workout for the past week, and I emphasize a week because I started last Wednesday and I've already experienced noticeable results. I don't know which one is contributing more but I know that one, or maybe both, are working.
My HIIT cardio is almost every day except for Saturdays and Sundays, in which I usually just do regular 40-minute sessions. I lift Monday Wednesday and Friday, and negatives seem to be doing an amazing job. I think a couple years ago I was doing this, before I got back into school but along the way I transitioned into just putting up the bar and doing reps. My negatives are around eight seconds per exercise, and I do four sets of eight different exercises.
For the HIIT cardio I will either run or do elliptical bike. The first twenty minutes or so I usually do 1:1 or 1:1.5, getting my heart rate up to 167-170, sometimes higher, then the last ten minutes it gets a little harder and I get around 1:2, maybe a bit more.
So I know this works. I'm able to do this while eating around 2000 calories a day, sometimes less. I'm happy to increase caloric intake as long as I know what I'm putting in and when I'm putting it in, is going to help build mass instead of love handles.
So given my schedule, what do I eat? How much? And WHEN? Just to give a comprehensive schedule:
Monday: 30 minutes of HIIT cardio. Four sets of bench press, four sets of pullups, four sets of crunches, four sets of shrugs, four sets of dips, four sets of oblique rotations, four sets of lateral raise and four sets of pec fly.
Tuesday: 30 minutes of HIIT cardio. Four sets of curls, four sets of crunches and four sets of oblique rotations.
Wednesday: 30 minutes of HIIT cardio. Four sets of bench press, four sets of pullups, four sets of crunches, four sets of shrugs, four sets of dips, four sets of oblique rotations, four sets of lateral raise and four sets of pec fly.
Thursday: 30 minutes of HIIT cardio. Four sets of curls, four sets of crunches and four sets of oblique rotations.
Friday: 30 minutes of HIIT cardio. Four sets of bench press, four sets of pullups, four sets of crunches, four sets of shrugs, four sets of dips, four sets of oblique rotations, four sets of lateral raise and four sets of pec fly.
Saturday: 40 minutes of standard cardio.
Sunday: 40 minutes of standard cardio.
My HIIT cardio is almost every day except for Saturdays and Sundays, in which I usually just do regular 40-minute sessions. I lift Monday Wednesday and Friday, and negatives seem to be doing an amazing job. I think a couple years ago I was doing this, before I got back into school but along the way I transitioned into just putting up the bar and doing reps. My negatives are around eight seconds per exercise, and I do four sets of eight different exercises.
For the HIIT cardio I will either run or do elliptical bike. The first twenty minutes or so I usually do 1:1 or 1:1.5, getting my heart rate up to 167-170, sometimes higher, then the last ten minutes it gets a little harder and I get around 1:2, maybe a bit more.
So I know this works. I'm able to do this while eating around 2000 calories a day, sometimes less. I'm happy to increase caloric intake as long as I know what I'm putting in and when I'm putting it in, is going to help build mass instead of love handles.
So given my schedule, what do I eat? How much? And WHEN? Just to give a comprehensive schedule:
Monday: 30 minutes of HIIT cardio. Four sets of bench press, four sets of pullups, four sets of crunches, four sets of shrugs, four sets of dips, four sets of oblique rotations, four sets of lateral raise and four sets of pec fly.
Tuesday: 30 minutes of HIIT cardio. Four sets of curls, four sets of crunches and four sets of oblique rotations.
Wednesday: 30 minutes of HIIT cardio. Four sets of bench press, four sets of pullups, four sets of crunches, four sets of shrugs, four sets of dips, four sets of oblique rotations, four sets of lateral raise and four sets of pec fly.
Thursday: 30 minutes of HIIT cardio. Four sets of curls, four sets of crunches and four sets of oblique rotations.
Friday: 30 minutes of HIIT cardio. Four sets of bench press, four sets of pullups, four sets of crunches, four sets of shrugs, four sets of dips, four sets of oblique rotations, four sets of lateral raise and four sets of pec fly.
Saturday: 40 minutes of standard cardio.
Sunday: 40 minutes of standard cardio.
