Need help on cardio advice. My training partner is currently doing HITT cardio 2 hours a day. I noticed that her legs seem like they are losing muscle but her upper body is still thick and holding body fat (she also has thick skin). Any suggestions on what she can do. She is about 5'5" weighs 155lbs. Her diet as of this Saturday will consist of 4oz of chicken or fish and a cup of green veggies every 2 hours. Our first show of the year is on 5/23, just 16 days away. By the way she plans on water depleting also.

quote:

Originally posted by fitness_girl68:
Need help on cardio advice. My training partner is currently doing HITT cardio 2 hours a day. I noticed that her legs seem like they are losing muscle but her upper body is still thick and holding body fat (she also has thick skin). Any suggestions on what she can do. She is about 5'5" weighs 155lbs. Her diet as of this Saturday will consist of 4oz of chicken or fish and a cup of green veggies every 2 hours. Our first show of the year is on 5/23, just 16 days away. By the way she plans on water depleting also.

wow thats NOT good.

Her diet DOES NOT match her cardio plan. If she is simply eating protein and veggies that the toughest of keto plans.

What should she do 1) switch to LISS heart rate not above 115, and 2) refeed once per week on weekend at least 250 carbs at the sitting.

Usually a keto diet is protein fats and trace carbs. Then as the competitor nears the show you start throwing in protein veggy days.

But, this is just a BAD plan. That much HIIT is a DISASTER waiting to happen.

She needs to make the above changes pronto. HIIT is not designed for a keto diet, HIIT burns glycogen which your friends diet has VERY VERY little of.

I personally diet on carbs and so do most my cients and even then I save HIIT until its needed as it works well, but.....

Good luck to getting her to listen to you though.

WOW THAT needs to change in a hurry

OMG, that must be like watching a train wreck when you see her do two hours of HIIT. I cannot imagine how she feels during and after. But it is DEFINITELY not something that is good in any way shape or form. I never exceeded 25 HIIT intervals (5 min warmup, 5 minute cooldown) for a total of 35 minutes.

I can understand her wanting to try to take more off at 5'5, 155 lbs with a show 16 days away. But she is only going to lose muscle. Pick another show date, take things slower, fix the diet, and come in better. I sure hope she listens to you but I find it unlikely if she hasn't thus far. And postings on a Bev board might not have much success either. Good luck to you. You are being a good friend trying to look out for her. But it's her that has to make those changes especially with her mindset.

WOW - that is NOT good! I agree with what everyone else has said - something needs to change ASAP. Doing that much HIIT with that diet will DEFINITELY burn muscle. She's not giving herself enough "fuel" - so there's not enough glycogen stores to support the high activity, therefore the body will break down the muscle to get the fuel it needs. Not only will she likely come into the show looking undesirable, but she also puts herself at risk for metabolic damage.

It sounds like her overall plan just needs an entire overhaul - but this close to the show, if she's intent on doing it and doesn't want to change her diet, at the very least she should start doing LISS instead of HIIT.

Here comes the broken record: WOW THAT IS REALLY BAD!

Why natural bodybuilders or physique athletes seem so intent on using Ketogenic diets to get ready for their shows is BEYOND ME. If you don't have the extra pharmiceutical input, you can kiss your muscle goodbye and KILL your metabolism off for a few months. No amount of BCAA's, or supplementation is gonna help you or prevent that from happening.... what a shame.

Your friend needs to relax with the HIT cardio. It is really just digging a hole for herself. Her diet is a polar opposite from her training.

Live and learn I guess? But it didn't have to be that way.

I am new to this site but with the encouragement of my trainer Joe I thought I'd join and make some posts. I was reading the post about doing the 2 hours of HITT per day and def think that has to change. I am 5'7" and currently 124 lbs. I was doing so much cardio per day (75 minutes) and was feeling awful.I was maybe lifting for 10-15 mintues a few days a week! Once I met with Joe, changed my diet, and cut down on the cardio I'm feeling better than ever....and seeing muscles that I've never seen before. Doing that much cardio was doing nothing for me and I was wasting. Now I do maybe 15-20 minutes post weight training and am feeling better.

Trainer Joe? Would that be Daniels? If so, you are in good hands but I am sure you already know that.

Yes Joe Daniels. I know I'm in good hands, he has helped me so much already in 3-4 weeks. I have never felt so good. I'm continuing to work on my diet and making changes, and am excited to see what's to come!

mandy ia m happy to see you posting here . there are many good people on this site that will give you incredible advice. i learn new things here all the time. you are doing great. also see what a difference beverly products make?

Sorry it has taken so long for me to get back to you but was having problems with computer and site. Anyway I have told her what I thought and what was replied. But she still continues, I quess to each their own, live and learn. Thank you for solidifying what I was saying. I greatly appreciate everyones input.

2 Hrs of HIIT is not possible. 30 min of true HIIT is very tough. She sould only do HIIT on off days from lifting and stick with LISS on the other days