Almost 40lbs.!

Omg, I typed a whole thing then it didnt post! idk what happened

Anyway, I started out in December running on the treadmill at about 5.3mph and walking at 4mph for my intervals. I did them for a minute and a half a piece for 30 minutes, and this killed me. But once it started getting easier, I bumped the run speed up to 5.7mph but adjusted the intrevals to 1 minute running and 2 minutes walking just to ease into it. I always walk at 4.0mph. Then I bumped it back up to the 1:30/1:30 split at the same speed. I continued as such, increasing the speed and adjusting the interval split. When I got to 8mph running, I did 30s running and 1:30 walking, which was not as challenging. I stayed at the 1:30/1:30 split for about 2 weeks or more I think with this speed because it was super hard. Im currently running at 8.6 for 1 minute and walking for 2.

When I do steady state after lifting, I run for a mile on the treadmill at 6mph (10 minutes) then walk for 10 minutes at 3mph to cool down. Then I usually do a light bike or elliptical workout for 30 minutes, just an easy pace.

A typical day for food for me consists of a cup of light and fit fat free greek yogurt (caramel apple pie is my favorite flavor) with half a serving of unsalted peanuts and an atkins protein shake for breakfast. Lunch is either a salad with grilled chicken or a turkey sandwich on a wheat flat (100 calories total for the bread) with hummus. I will often add precooked shrimp to my salad or eat shrimp cocktail on the side of my sandwich. Dinner consists of lean protein (i stick with chicken, ground turkey, ground beef, and pork loin mostly) with a veggie and a Premier protein shake. Throughout the day, I drink two scoops of whey protein with water. And for snacks I have protein bars, string cheese, beef jerky, P3 protein packs, and maybe some other stuff. I used to have a cheat meal every other saturday but I adjust that to a cheat item every wednesday. I cook all of my food on the weekends and plan my days out in mfp in advance. So if you were going to go to my diary right now, I know what I will be eating through Easter Sunday.

mellehtimes wrote: »

Would you mind describing your HIIT routine? How long do you do HIIT for on your cardio days, and how do you break down the high intensity/ rest intervals?

And you said you do steady state cardio on your weight days, what do you do and how long for?

I'd love to organise my meals for the week on the weekend like you do, would you mind explaining a bit about what a 'typical' days food looks like for you?

Thank you for inspiring me.

Ladina1990 wrote: »

You are such an inspiration! Looking great!

Thank you so much!

MelLee851 wrote: »

Thank you! Appreciate the time you took to write this out. I'm going to follow this regime from now on. I want to look like you!

Haha, well everyone is different, so it will work or it won't. But I can certainly attribute my success to being mentally focused on reaching my goal and pushing through when tired or worn out, so I think that piece can be attributable to everyone. On my HIIT days I also do hills on the stationary bike. I walk for 5 minutes to warm up and 5 to cool down. But I've done other things outside of diet and exercise as well. I created a vision board, I do tons of research, and I've developed a core group of supportive people with whom I check in daily.

jroth261 wrote: »

That's a stunning transformation for 4 months! You're my hero!

Aww thanks, haha

Krystasfocused25 wrote: »

Awesomeness!!! Keep going! You look great!

Thank you