Well now....been a while since I asked official questions... :D

#1. I bike for cardio....40 min as often as possible, save Sunday....does that qualify as high intensity....or low intensity. I do cross country, up hill and down hill....as well as highway to provide the continuous state that is impossible going cross country. And I push hard each time....and AM seeing/feeling results.

#2. Fitday.com is showing my calories burned per day at around 3300....with sleep of course. Is that correct given my height...5'11''...225 lbs? Other charts have shown it as low as 2200. I eat around 2400-2800 per day, as accurately as possible, and I do feel/see results, especially on the arms.....so I'm thinking the 3300 may be accurate. Anyone else with a similar size that can attest to that?

#3. I do NOT do any weights....rather I do resistance exercises with one of them rubber bands....and self body weight exercises. Making obvious gains on my arms....legs....chest I feel the tightness but can't really tell as I still have a good amount of fat there. Is this a good choice? I have absolutely no access to a gym....I travel a lot for work, and the best I can do is find a rowing machine at the hotel I stay at, IF i'm so lucky that they have one. I would rather swim though.

#4. Also....what is a good amount of protein to take in per day. I try to keep the fat down as much as possible(pretty hard if you can't pick what you eat, so you're stuck with watching HOW MUCH you eat.) My carbs are always above the 200-250 level on Fitday....protein I barely hit 100. Is this a good policy? I've read about the 40-40-20 thing....but I find it impossible to stick by it. Like I said, I can't play my meals.

Thanks guys! I've learned a lot here.....and can honestly say, you guys have pushed me from having lost 40 some lbs....to now wanting to get my body fat down to around 10%. Eventually. :tu:

I can only help with the 1st question, but basically, nobody will be able to tell you the exact intensity from the duration.

However, I would wager to say that it's definitely not high intensity, because if it truly was, you wouldn't be able to sustain it for so long. It probably low to medium intensity steady state.

I'm a big proponent of HIIT, it won't take you as long, but it'll drain you, and I've gotten great results from it fat-loss wise.

For some reason I didn't even think of that.

Reason I'm doing the biking right now....is because once winter sets in, I'll be stuck indoors doing the high intensity stuff anyways.

So I figured I might as well do something different this summer...get things mixed up so I can stay motivated.

Considering low intensity is usually something along the lines of walking....I would also wager a bet that its somewhere around the medium intensity range.

The only time I really do high intensity workout is the random time I have no other choice but to hit the rowing machine. And it kills me after 20 min. Awesome workout though.

1) It really doesn't qualify as either, IMO. Unless you never coast or you are really pedaling your ass off at times, I'd say it's more like MIIT ;) The only way to know for sure is to check your heart rate. I'd say for your age, a consistent HR of 125-135 would be considered LISS. Your bike riding may not be ideal for fat loss, but it's exercise, you seem to enjoy it, and it's good for you...so keep doing it :)

2) I wouldn't really trust what Fitday tells you re: calories burned. You're never really going to know for sure, and if you're having good results, keep doin what you're doin.

3) If the only other choice is doing no resistance training, then you've made the right one :tucool: Make sure you're doing plenty of squat-thrust type exercises.

4) I don't think you're eating enough protein. Since you can't control all of your meal choices, you might want to supplement w/ protein powder.

I looked at different supplements today....it just might be the way to go.

I do eat the Vector bar for a quick snack(mentioned that before)...and it has moderate amounts of protein, but also a high amount of calories. Certainly not enough to get up to my proper level.

Thanks for the response rapp!