Well, I recently decided enough is enough, and time to take charge of my crappy diet, and on/off feelings of regret. Mostly motivated by the fact I've applied to join the Royal Navy, so I want to be in best physical condition for my upcoming career in the military (Providing I pass the medical and jazz).

Aiming to lose two pounds a week and maintain all current muscle I have. My target weight at 12 stone, I'm currently 13 stone two pounds. Ultimately aiming to try see my abs at least.

Monday: HIIT
Tuesday: HIIT
Wednesday: HIT (Bodyweight resistance)
Thursday: HIIT
Friday: HIIT

My current routine is as follows:

6:00am - Porridge oats and skimmed milk, glass of semi skimmed milk, multi vitamin, and flax seed capsule.

6:20am - Train; Whey protein shake during workout. Banana post workout.

9:00am - Two boiled eggs, two slices of wholemeal bread, olive based spread.

12:00am - Four eggs, either omelette, or scrambled eggs, flax seed capsule.

3:00pm - One large tin of tuna, two wholemeal slices of bread, olive based spread, or brown rice.

6:00pm - Whey protein shake.

Hey there, good luck on achieving your goals!

Just a few things;

- Are you not doing any weights? I ask because doing weights would also help increase your metabolism etc and overall fat loss, not to mention helping to make you stronger and retain your muscle.
- Is it just fat loss you want, or higher fitness, or a bit of both? You mentioned you wanted to hold onto as much lean mass as possible, and doing HIIT is going to make this difficult. I only do 10mins HIIT in my sessions, with 1000m row, and after weights I do SSCV which is usually 30mins uphill walking. HIIT is great, but when you're concerned about preserving muscle mass I would keep it short and sweet.
- I wouldn't just rely on the scales. You could lose a stone in fat, but gain half a stone in muscle, and you wouldn't be at your target however you would be in better shape than your target. I would consider getting your bodyfat checked regularly (I get mine done at Tesco), and also use the mirror mostly.

Having a baby girl :)

Well, I'm mostly going by what the mirror tells me, as for the weights issue, I'm doing a very intense full body workout on Wednesdays every week, which I was told, to maintain muscle mass only one full body workout per week was nessasary. I'm keeping HIIT pretty short, and eating a banana or equally decent carb post-workout so I won't go too catabolic. I have quite a bit of fat around my abs and chest, so I am keeping an eye on the scales because I don't expect to be putting on much muscle with this routine, but only maintaining it.

Edit: didn't see the fitness question, and I suppose yeah I'm looking to increase my fitness so I'll pass the RN physical without too much problems, I think by me losing excess bodyfat will help that goal, as I'm dragging a good stone or more of fat on me (That's how much I guess there is anyway).

good luck mate !!

i cant see any problem dropping a stone with plenty of effort , what sort of stuff do you do for HIIT ?

ORIGINAL: boar

good luck mate !!

i cant see any problem dropping a stone with plenty of effort , what sort of stuff do you do for HIIT ?

Really only running; it's been varying, as the degree of difficulty I thought I would have been able to do would of looked like this (When I first started my routine):

5 minute light jog over to the feild where I run.

One minute full sprint.

Two minute jog (slowing down to a jog).

Repeat as appropriate

5-8 minute walk/crawl home, depending on how exhausted I am.

Though instead I've been doing

5 minute warm up jog/walk.

15 second sprint
15 second walk
15 second sprint
15 second walk
(Etc)

5-8 minute cooldown (Walk home)

Any suggestions on an improvement on my running scheme?

Saturday: Couldn't run today, woke up with an incredibly bad stitch, felt more like a hernia, it faded a bit more throughout the day, but when I tryed to run, or even light jog, it was a crippling pain in my side. So I missed out on running today, going to go hard tommorow to make up for it.

Lost 1 and three quarters of a pound so far, so close to my 2lb per week target. Is it normal to feel bloated throughout the day also? I know I'm eating a lot, or very frequently, so it could be down to this, I thought it might be because of how much fibre I'm consuming.

Edit: Also, no visual loss, I think it's very likely the weight I've lost is fat, however due to the bloatedness I don't seem to look like I've lost any fat, then again, 2lbs or close, isn't enough to visually make a difference, is it? Unless I've lost it in other places, like my back.

Bump!

Don't want my Journal to fade away, also would appreciate some comments on the above question.

Sunday: HIIT went well, absolutely killed it, even though still had that extreme pain in the side of my stomach, was dying by the end of it!