Well, today was a combo rest(from resistance training), active rest with cardio. Trying at this point to create a caloric deficit, lose some fat and approach 7%.

So, did a cardio session this morning, HIIT type on the recumbent bike. A 15 minute session. 1 1/2 hours approximately after my morning meal. So should have had plenty glycogen stores. Cranked it up to level 15 at the last set of hills. Each hill segment is 15 sec, 3 hills in succession. Felt really leg pumped upon completion, and did some 30 second stretching afterwards.

Supplements afterwards were..

Protein
1 tbsp. flax oil
1 tbsp. flax seed
8 gr. bcaa's

At 5:30, doing a second session of a standard cardio, 20 min. on the stepper. A 203 calorie burn according to the readout. Supplements afterward same as morning session.

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Comments

• 7707mutt 2003/09/30
  cool just what I have been looking for. I still am not at a gym but ca keep this for when i do.
• bb1fit 2003/09/30
  This is what I do...the bike has set programs, one of which is fat burn. This consists of a flat section, then small hills followed by 3 large hills. I start on level 5 for warmup on the flat stages, each of which are 15 sec. segments. I take 4 of these for a warmup at level 5, then when the first set of small hills comes up, each at 15 sec. intervals, I go to level 6 with the first one, level 7 with the second one, level 8 with the third, so I am at level 9 for the first of the big hills. Here I go all out at level 9 for all 3 hills, then drop down back to level 6 for the straightaway for rest, then at the next set of small hills, I start them at level 7, then 8, then 9,so when I am at the start of the next 3 big hills, I take them at level 10 all out pace. Then drop back down to level 6 for the straightaway, then start the next small hills at level 8, 9,10, so at the next big hills I take them at level 11 at an all out pace. I continue in this manner till I get to the last set of hills, and I am at level 15 all out at this point. Thats it...you should feel a crazy leg pump when you are done.
• 7707mutt 2003/09/29
  Cold you give me a basic HIIT plan to follow for that type of machine? Thanks! BTW when is your next comp going to be?
• bb1fit 2003/09/29
  Yes, much, much easier. I used to do sprints, but as you mention, way too hard on the knees. The recumbent bike is great.
• 7707mutt 2003/09/29
  BB great to read your journal! One question is about HIIT. Do you find the Bike to be easier on the knees than running or just more convient?