On Mon-Fri AM I'm doing 45 minutes on the treadmill. Incline 1.0. Then 3.0 speed, 4.0 speed, 5.0 speed, 6.0, 7.0 (8:49 mile pace at 7.0) all at 1 min each. So 9 five minute intervals. Then a 5 minute walk warmdown. Gradually looking to ramp up the speed here as I get in better shape and lose more of the gut.
Mon-Fri PM. Either 45 minute on stationary bike for warmup or 30-45 minute on stairmaster. Then weights/abs, then 30 minutes on elliptical...steady intensity to warm down.
On either Sat or Sun (whichever I don't take off), I do a similar routine to Mon-Fri PM.
Eating a can of tuna for breakfast, then another for lunch this week prior to the 2nd workout to maximize fat loss. Then a 400-600 cal dinner. Trying to avoid pasta...I didn't have much weight loss last week probably due to having a high carb meal after the 2nd workout.
When I do my "cheat day", its typically during a hangover after a night of going out to club/drinking/dancing. So I think the vodka and beer likely contribute to the increased number when I get back on the scale on Monday. I don't drink during the week at all...just whenever I go out to hear some house/techno music.
Getting from 290 to 270 was a breeze.
Getting through the 260s took alot longer. Probably because of the high carb meal before bed (my guess). I'm finding my cravings for carbs/higher calories hits hardest after that 2nd workout where the lifting is involved.
One thing I'm noticing, I'm feeling the weight loss in my face, back, chest, arms, basically everywhere except the gut yet. I guess that will have to come later. My pants are fitting much better but I have yet to need new sizes.
Last edited by Stryker44 : 12-11-2012 at 10:28 AM.