Malucci is a FPOS! - Page 11 - Health and Fitness Forum

Browsed back through your log, you seem to be eating too little. Aim for a 20-25% deficit and 1-1.5 g/lb protein unless you want to lose a lot of strength while dieting.

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06-06-2010 , 03:12 PM

#254

anonn12345

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Quote:

Originally Posted by Malucci

45 min. of HIIT on elliptical at 11 resistance

You did HIIT for 45 minutes? Is this even possible? I think we have a different definition of what HIIT is.

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06-06-2010 , 04:48 PM

#255

Soulman

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If it includes a long warm-up and cool-down it's possible - my HIIT sessions are 45 mins as well. Only 4x4 min 85-95% pulse though, and not that high either for the first min+ or so of each one.

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06-06-2010 , 05:12 PM

#256

anonn12345

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Quote:

Originally Posted by Soulman

If it includes a long warm-up and cool-down it's possible - my HIIT sessions are 45 mins as well. Only 4x4 min 85-95% pulse though, and not that high either for the first min+ or so of each one.

So it is not really HIIT, cause there is no way someone could do the "HI" part for 4 minutes straight. Sounds like you and Malucci are probably doing something closer to MIIT.

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06-06-2010 , 06:05 PM

#257

Soulman

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Sure, if you want to call 85-95% of VO2max medium intensity. I couldn't give a **** if it's an exact copy of the original HIIT myself.

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06-06-2010 , 06:11 PM

#258

anonn12345

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Quote:

Originally Posted by Soulman

Sure, if you want to call 85-95% of VO2max medium intensity. I couldn't give a **** if it's an exact copy of the original HIIT myself.

Actually, I am implying neither Malucci or yourself are getting anywhere near 95% VO2 max. If you were your intervals would be lasting around 20 seconds, as opposed to 4 minutes. That is why in track people do high intensity 200m intervals, not high intensity 1200m intervals.

And hopefully you are not using the pulse reader on your elliptical as your "accurate" measure of exertion, cause those things are LOL innacurate.

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06-07-2010 , 03:52 AM

#259

Soulman

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I'm using a spinning bike, no pulse reader. I've done VO2 max tests a couple of times so I know what 95 feels like, but no I'm not measuring it. And note I said 85-95, not 95. I have no idea what Malucci is doing obv. Enough log hijacking now though, move it to the LC thread if you want.

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06-07-2010 , 06:22 AM

#260

Malucci

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I haven't read what you guys are talking about because there's people here, I'm trying to be surreptitious, and I'm hammered.

What I do when I'm doing 45 or 60 minutes of HIIT, is I'm going pretty much 85-100% of my max for one minute on the elliptical and then doing 2 of recovery between.

So it's not 45 or 60 min of sprinting obv.

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06-07-2010 , 06:23 AM

#261

Malucci

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Will read/respond to everything else later...except, Soul, how many calories should I be eating in your estimation?

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06-07-2010 , 06:35 AM

#262

Malucci

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And even with that deficit, I really only lost 2 lbs. last month...but that could have been factored in being that the whole first 9-10 days I was eating trash and not lifting as I was on vacation, but would that have that affect it that much?

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06-07-2010 , 06:59 AM

#263

Soulman

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Find your maintenance and go 20-25% below on average. See my log for an example of a setup. If you give me your estimated BF, weight and height I'll use lyle's calc to find maintenance.

Hard to tell how much you 'should' have lost without knowing how much you gained in the first 9-10 days dude.

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06-07-2010 , 11:45 AM

#264

Malucci

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How should I estimate body fat? The only estimation I have is from that stupid scale I was using at the gym.

Let's go with 5'10", 226.4 lbs. and 27% BF

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06-07-2010 , 12:40 PM

#265

Soulman

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That comes out to ~2900 maintenance. So let's say 2200 cals daily for a 25% deficit, and 170-220 g protein, whatever fat/carbs (although carbs are nice for pre-/postworkout per alan aragon).

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06-07-2010 , 02:54 PM

#266

Thremp

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lol @ HIIT with 4 minute intervals.

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06-07-2010 , 03:31 PM

#267

Soulman

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I'm almost inclined to buy a pulse watch and measure my pulse now.

Last edited by Soulman; 06-07-2010 at 03:31 PM. Reason: butnaaaaaaaaahhhhhhhhhh

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06-07-2010 , 08:57 PM

#268

Malucci

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Whoa...we got a Thremp post.

Welcome to my thread Thremp. You will note that there are no posting restrictions, so please feel free.

Well are those the numbers for most optimal fat loss according to McDonald? I guess I'm more inclined to go under the numbers than over them as per my goal, but I consistently go pretty far under the numbers, so I should strive to go higher I guess if those are the most optimal numbers.

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06-08-2010 , 07:41 PM

#269

Malucci

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New Videos

Squat 3x5 235. The 3rd set video is really terrible because of camera angle, you don't really get to see me going up.

1st set- http://www.youtube.com/watch?v=MvEyij1Sr3Y

2nd set- http://www.youtube.com/watch?v=eoncgQegQJ0

3rd set- http://www.youtube.com/watch?v=ME5RO3Xw5Dc

Bench 3x5 215. Had a great spotter this time actually. I did get a little help on the third rep of last set.

Deadlifts 1x3 245. Video is terrible because of angle, you can hardly see me going up. But my back angle at the start is a lot better than in my previous videos, so check those for reference. I didn't have enough room to make my DL video either, that's one reason why it's so bad.

http://www.youtube.com/watch?v=iE7gOoeDKv8

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06-08-2010 , 08:05 PM

#270

augie_

missed out on bitcoin

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your back isn't supposed to be round like that at the bottom right?

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06-08-2010 , 08:31 PM

#271

Nottom

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Without paying much attention at all, two obvious problems with your deadlift are that your feet are not even close to far enough under the bar and you grip is way too wide.

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06-09-2010 , 03:24 AM

#272

Soulman

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Lyle on setting the deficit: http://www.bodyrecomposition.com/fat...-or-large.html.

There is no such thing as an all-round optimal fat loss, it depends.

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06-09-2010 , 03:59 AM

#273

Soulman

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Squats:
- Back going out of extension at the bottom
- Knees tracking forward
- Elbows up

They look better than last time for sure though. I would work on glute/ham mobility if I were you - if you're not already doing dynamic stretching, I'd definitely do that. And get a belt.

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06-09-2010 , 12:02 PM

#274

Malucci

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What's your take on the DL's Soul?

Also, just google dynamic stretching and that will be the information I need? Or is there a particular site I should go on or something?

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06-09-2010 , 12:21 PM

#275

Soulman

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Well Magnificent Mobility/Assess & Correct by Cressey/Robertson are the default standard recommendation. Those both cost money though, I'm sure there's stuff available on youtube/t-nation/wherever as well.

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