this is probably old news to most of you all but im curious about it and have some concerns.

check it..

http://www.bodybuilding.com/fun/kelly3.htm



is this legit?


if so its probaly too hard for someone as new as me correct?

i was around 32% body fat, 245 pounds... started in dec.... now im around 19%, 193 pounds and looking to get to 10% and 160 to 170 pounds.

some of the concepts used here i am using... long duration low intensity cardio (though fasted state) and book end high carb intake around lifting (while staying under caloric maintanance level of course).... this is refeed.. im guessing.

i also do morning cardio and evening lifting.


now im curious if doing HIT on wieght traning off days instead of long duration low intensity fasted cardio would work better.

if you all think it does then i need to know what kind of nutrients i need before and after HIT because im very new to this.

im curious about HIT because supposedly it works well with those who are between endo and meso body types...which i am.

id like to try this out (if okay) and see if it works.

any help you all are able to provide i would appreciate.

Sounds like you are doing what I do on a cut which I used quite successfully to get to 8% BF. In fact the outlined program is really just a muscle-sparing cutting program with more carbs after workouts. In fact on workout days I would not be much under maintainance, but my calories were stacked heavily around the lifting. This is one reason I prefer 2-3 lifting sessions/week while cutting, rather than 5 or more.

Even for people using the low-intensity cardio, I would recommend at least some higher intensity work (like 1-2 times every 7-10 days). It is great for building the cardio system and increasing fitness. The only 'issue' I found was that as I got fitter it became harder and harder to burn calories during cardio (but at 8-9% BF it's not too surprising).

Personally I didn't do HIIT as such, simply harder runs with intervals at 90%+ MAX HR. I actually did these mostly in a fasted state (shock - horror!) simply because it is more comfortable for me. I simply made sure to eat more carbs that day, and eat closer to maintanance.

I think the usual tactic though it simply to have some carbs and protein beforehand, with the GI determined by how soon you will be performing HIIT. Also have some carbs afterwards, but limit total calories for the day so you are under maintanance.

I agree with NEdge, too, that program you linked to is really just a slower, muscle preserving cut plan. Something similar was brushed on here... http://forums.johnstonefitness.com/showthread.php?t=14838

Check out Eric's post, it's cut and pasted from somewhere but it's got a lot of content related to what you're talking about.

alright thanks guys. i wasnt too sure if this was what i was doing.. but i guess it is... generally.


HIT is new to me so thats going to take some reading up for me.

my apologies for contributing (unknowingly) to the same stuff poping up here over and over. i try my best to not let this happen but i slip still.


hope you all can forgive me! :whistle:

alright thanks guys. i wasnt too sure if this was what i was doing.. but i guess it is... generally.


HIT is new to me so thats going to take some reading up for me.

my apologies for contributing (unknowingly) to the same stuff poping up here over and over. i try my best to not let this happen but i slip still.


hope you all can forgive me! :whistle:


Ive been doing HIIT Cardio on an empty stomach for almost 3 months now. Funny thing, the other day I missed my morning run; so I did it after work, and I had consumed more carbs throughout the day. I was able to hit the treadmill harder and faster, I guess it's a matter of preference. But to me, the evidence and research is inconclusive to prove me wrong with my morning HIIT; so I'll keep doing that until I see some real proof that its not good.