fitness.virtualadrian.com

And I’m awake…

Twas 5:15AM and all through the house, not a creature was stirring. Not even my cat. YET I WAS AWAKE! Not all that bad I suppose that’s six hours… though I do like to get my eight, sometimes I am just up. Anyway, I said I would post a meal plan, and since everyone is interested in Fat Loss I am posting one that will help do just that. The ideal target is a 180lb male somewhere around 5′10″, roughly. Your intake needs may vary depending on your height and weight. Use the following calculator to estimate your BMR ( Bassal Metabolic Rate ), we’ll go over what that is soon.

http://www.bmi-calculator.net/bmr-calculator/

Now then down to business, here is the meal plan:

http://virtualadrian.com/othercontent/Program.htm

This is a whole exercise / diet plan, it is centered around HIIT ( High Intensity Interval Training ). There are going to be two observations you will make right away:

1. That is a crapload of food. ( it is in my humble opinion anyway ) That’s because it is clean food not processed crap, so naturally you need to eat more of it to get the same calorie count you would with say … a Big Mac.
2. The HIIT is not as easy as you thought. That’s ok! If you can do run / walk intervals for 3 minutes and then need to take a 2 minute walk that’s ok. Just work up to 15 minutes.

You may wonder what will strenghthen your legs and back since there are only ab and pushup days. The HIIT will take it’s toll on your legs and back, you are performing it 3 times a week. It won’t kill you but if you have the “typical” lifestyle… sedentary… it will burn a bit. Now, eventually you are going to progress beyond this and you will need to do more cardio and weight training. At that point you can read the upcoming posts about routines and so on. If anyone tries this PLEASE comment with questions and feedback. You should follow this plan for 8 weeks, and you should lose anywhere between 8 to 16 pounds… if you are a 180lb male that is 5′10″. LOL. Use the calculator linked above to determine your intake needs to adjust that if you are a 140lb 5′4″ woman say 25 years old. In that case your daily caloric intake should be 1447 calories, so just half some of the snacks, and eat a smaller portion at dinner(dinner not lunch). Make sure you remove fat along with carb / protein. If you are confused don’t worry, just calculate your BMR, eat more or less, and I’ll explain carb / protein / fat tomorrow.