fat burning range for a 23 year old is??? im keeping mine about 130 bpm when doing low intensity, when I do HIIT they go from 140-170( i even hit 180 at times) but I do 1 min ballz to the wall and than 2 min lazy river. im on an eliptical as well.

does this sound about right???

I do HIIT right after my workouts and I have been doing about 30 min slow eliptical right b4 bed... I can't work out in morning due to my roommates but I like to do a quick 30 min lazy river b4 bed. I'm taking a ton of BCAA's and protein - going to start L-Cartinine soon as well.

Hey bro here you go hope you like

Okay bro here is a little shoping list you can tweak you meals a little but keep in mind this is a fat buring diet plan to help retain and build muscle.
we are going to start by ramping up your metabolism we will start today

things you will need for about one week

Fat Free milk
fat free cottage cheese
bran ceral high in fiber
celery
carrots
apples
oranges
grapefruit
20 chicken breast skinless bone less
2 steaks lean no grizzle
olive oil
vinagerett
sweet potatos
yams
whole wheat or multi grain bread
luch meat cut lean ham or dry lean turkey
lettuce romain and spinach mix
pouches of mixed veggies you can buy them at the strore and pop them in the microwave
whey Protien
Carb Slam in the bucket (high molecular carbs) Waxy Maise
L-Carnitine in the liquid form

okay you day will look like this

wake up and immeaditly drink this do not waste any time
40grams of protien 30grams of Carb slam and 1-3grams of L-Carnitine in water

8:30 bowl of bran with fat free milk

10:30 5 little stick of celerly or carrots or apple

12:30 chicken breast and veggies or sanwich and salad no mayo and no ranch or blue cheese you can make a olive oil and balsmic vingerette dressing.

2:30 one hour before working out 40 grams of protein in water and an apple

3:00 work out

4:00 or 4:30 finish working out 80 grams of protien and 20 grams of carb slam

6:00 fish steak or chicken with yams or sweat potato's and veggies half a cup of cottage cheese with every dinner

7:00 before bed 80 grams of protien BCAA (Branched Chain Amino Acids) a must to grow

as for the cardio we are going to do a 3-2 split with sat @ sun to rest

Mon before you work out 5 min of upper intentsity cardio to warm up then work out after your work out 30 min of cardio REF:#1

Tues 30 min of solid running right after you drink you morning muscle shake no stopping just keep the rythem for 30 mins

Wed before you work out 5 min of upper intentsity cardio to warm up then work out after your work out 30 min of cardio REF:#1

Thurs 30 min of solid running right after you drink you morning muscle shake no stopping just keep the rythem for 30 mins

Fri before you work out 5 min of upper intentsity cardio to warm up then work out after your work out 30 min of cardio REF:#1

Sat Sun rest days you can work out but i find it best to have two days to replish no work no stress no working out just dieting and relaxing.

REF#1 Cardio drill

you can do this on a tread mill or out side if you choose to do it out side you will need a stop watch or a watch heres how it goes

1 min fast running
1 min pound walk just walk a little faster and harder
1 min fast running
1 min pound walking
1 min fast
1 min pound walkin
1 min fast
1 min pound walking
1 min fast
1 min pound walk just walk a little faster and harder
1 min fast running
1 min pound walking
1 min fast
1 min pound walkin
1 min fast
1 min pound walking
1 min fast
1 min pound walk just walk a little faster and harder
1 min fast running
1 min pound walking
1 min fast
1 min pound walkin
1 min fast
1 min pound walking
1 min fast 111111
1 min pound walk just walk a little faster and harder
1 min fast running
1 min pound walking
1 min fast
1 min pound walkin
cool down

Now this will make up exactly thirty minutes and your think how will i go fast then slow again this is a sure fire way to melt fat here is how when you warm up before you work out with cardio it is signaling your body it needs reserve energy because of the hike of your medortic heart rate has been elevated so after you warm up those signals gather all the energy the body has which you will burn during your work out after you work out you should be out of energy so when you start running your blood levels spike up when you run fast for a minute then go back down when you walk for a minute so after your blood spikes a few times. Your body go into break down and in desperation for energy the body will start buring fat for fatty acids to make energy thus losing weight and bringing down you BF%. Easy enough now you just have to do it

Here is what an average day looks like so far:

7:45 - 2 cups protein plus cereal, 1 cup skim milk, half a handfull of blue berrys

- I go to work now

10:30 - 2 slices whole wheat bread lill turkey ( havnt weighed it yet but im guessing its around 3 oz or so) and about a cup of brocolli

- get out of work

12:30 - 1 cup egg whites, 2 slices wheat bread and anywhere from 1-2 oz of shataki muschrooms.

WORK OUT!!! - Iv been going heavy weight and doing 4 sets of all my excersizes. stayn withen the 6-8 rep range, sometimes my last set is about 4 reps if im pushing heavier weight. - I will go over this later as I have a few questions about my lifts.
- after lifting I have been doing 30 min of HIIT on an eliptical. 1 min ballz to the wall and than 2 min lazy river - just as explained above.

3:30- as soon as I get home from the gym really - 2 scoops of ON whea protein and 1 cup of skim milk - I try to find something to ramp up carbs here as well - iv been eating some sort of fruit mostly, 1 apple or pear.

- I go back into work

7:30 - 2 slices of wheat bread and some turkey, another handfull or cup of fresh brocolli.

-I get out of work

9:30 ( about) back to gym for 30 min slow eliptical at 130 bpm

11:30 2 scoops of ON whea and 1 cup of skim milk

- Im takin Superior AMINO 2222 Tabs by ON as well, usually 1 every meal.
and in the morning im taking GNC Mega Men Sport vitamins.

this is just what I normally have to eat. last 2 weeks I have gotten the same things for two weeks now and I think its pretty good. I also have just about every other day as meal 4 or 5 chicken breasts or 8 oz of salmon. I have low fatt cottage cheese that I some times have with my dinner as well. I cook my eggs with Extra Virgin olive oil. The main things I think I need to incorporate into my diet are actually more carbs. I might go out and get some sweet potatos. I also will look into the carb mix drink that I can pound for my post workout. If I could do cardio in the morning I would - in a few more months ( after I move out of the place where I am now) I will be doing morning cardio and that will replace my night time cardio. But for now I want to work with what I have. I will be buying L-carnatine and may be some creatine this wednesday ( when I get paid next). is creatine a good idea???

are you trying to lose weight or get big because if you are trying to lose weight that diet is not going to work you natural protien is not in order you have to many products with bad fat content your drinking the wrong kind of milk your eating to much bread and a forget weighing your food that is a waste of time all packages have a weight on them just look at the package of turkey and say okay this is a pound i can get 4 4oz servings out of this pound. you need to follow my diet it is tried and true just ask Gatordad or Nett they are both on it and they are losing weight. plus you giving you body shit food right off the bat when you wake when i have told you your body needs potien and a insulin boost (high molecular carb) mixed in your protien and L-carnitine mixed in the second you wake up.

40gms protien
40gms cars (high molecular carbs)
1-3 gms L-Carnitine

this will take your body out of a state of fasting and catabolism and push into a state of flurishing energy and a anabolic state .

Bro i spent alot of time creating that diet it is tried and true. I help people lose weight as a business i know what i am talking about follow my plan and you will win.

iv changed my diet like 4 times in the last few weeks and -IM GOING TO DO IT AGAIN! haha, this time I hope to get it right. I will follow that diet plan. I will have to order the carb slam tomorrow online. I dont know anyplace that sells it around here. Any good places to buy it from online? I found one:

Bulk Nutrition - 1Fast400 Waxy Maize Unlfavored at discount prices! (Carbohydrates, Carbohydrates, Herbs, Herbs, Herbs, Unmapped, Unmapped, Unmapped)

but I have never bought from them. I can't work out in the mornings m-f though in a few more months when I leave my current room mates and get a small place with my new room mate I will be able to. so - I will do the cardio after my work outs and follow the diet -

- Would I be burning fat or muscle if I follow this diet and do a lill bit of slow cardio at night?
- Will this diet allow for any muscle building? - I do lift heavy
- Should I get creatine if im lifting heavy?
- Best place on internet to get carb slam, L-carnatine, protein powder and creatine if I should use it?
- 6:00pm meal - how much potatoes should I eat - 1 fully potato?
- 10:30am meal - 5 little stick of celerly or carrots or apple - that is OR right?? - seems like a small meal but ill go with it.

Bulk Nutrition is a good place i personally prefer BB.com due to much faster shipping
AS long as your diets on key there is always a chance for muscle building but don't get your hopes up for it, your still in a caloric deficit which is not a good environment for growth. As far as potatoes i think Tri will have you eat 4-8oz probably 6oz I'm not sure what he has you do with that. Throw a scoop of a slow releasing protein blend in with the veggies, look at the Matrix protein by Syntrax.

ok, just finishing up buying supplys now - question tho. when I wake up I have the protein and carb slam - no exceptions but do I wait 2 hrs to eat something on the days I don't do cardio in the morn or not?

I also have been following this diet and nutrition plan and have had success in losing fat in my mid-section (i.e. More Cardio, Carb Slam, L-Caratine), but by the same token I have also gained some muscle mass in other areas (i.e. High Protein Intake). Not to mention I feel a heck of a lot better in my overall well being....

It's a good plan, but as Tri says, it needs to be followed in order to work properly....

iv been following it mostly except I sometimes have more veggys - I snack on celery and brocolli - im not sure how much chicken or veggys im suposto have tho - 4 oz of chicken? 6 oz or 8 oz? same thing for veggys?

And another question - do I wait 2 hrz after I wake up on mornings I dont do cardio in the morning to have my first meal or eat the madd protine and carb slam and breakfast all at once???

Unfortunatly I can't do cardio in the morning - I really want to but right now only sat and sunday I can. I make up for it by doing 30 - 45 min of slow cardio at night b4 bed.