Will do thanks for the suggestion.

I have a question about HIIT while working on a elliptical what type of duration should I go for and should I up the resistance during the HI part? This morning I was on for 45mins started with a moderate pace for 15 mins then upped the resistance and went as hard as I could for about 3mins (I know I am out of shape), slowed it and dropped it down and stayed there for about 5 mins then picked it up again for another 2mins ( Yesterday was legs and they still are sore), dropped it down for about 10mins, and did my best for 5 min but the intensity was down just because of the shape I am in (I hit 205bpm by the end and had to slow down) after that I just sorta did a cool down.

So, do I have the right idea or do I need to pick up the intensity? Longer intervals???? I have to build a base to work from so can you help with some HIIT goals?

Don't stress out if you don't eat 2-3 hrs. Personally I find every 4hrs is good enough, Just make sure you eat more when you do eat. You need more cals(looks like your lacking in carbs, but that;s just my opion) in that diet of yours....Still good job!

Today was chest, abs, and shoulders. Went pretty smooth still doing high reps and spending about 1 1/2hrs lifting with little rest then I get on an elip for 30mins. The diet was good today still short of 2k calories but I am comfortable with what I am eating and still don't feel like I am ever hungry.

Calories 1562
Fat 30g
Carbs 100g
Protein 213g

I cut the PV serving in half and that seemed to really help I felt much better throughout the day. I go back to the Doc. on Monday to see how everything is looking and what type of weight-loss I have seen. I have my fingers crossed. I have been avoiding scales just because I don't want to be discouraged by day to day weight fluctuations. I will post how that goes.

I do like the Cottage cheese at night seems to really curb the midnight snack cravings. All thanks goes to IronKitten for that one.

Well I don't have much else to say again thank you to everyone for the support and advice.

Personally, I think the elliptical is one of the worst pieces of equipment to use for HIIT. It's damn near impossible to get to a true sprint on those things. (again, just my opinion here. Some people think it works well enough)

If I'm not able to use a track or run outdoors for HIIT, I use either a treadmill or bike, depending on my sprint/recovery times. Longer sprints, I use the treadmill. Shorter sprints I use the bike.

Now, in terms of your sprint/recovery periods I think you're trying to go too long. Your sprint phase should be an all out, as hard as you can go kind of thing. Personally, the longest sprint times I've done with HIIT is 90 seconds. And I wanted to puke after every one of those active periods. So, no offense intended, but with you listing 2 and 3 minute sprint periods, you weren't pushing yourself nearly hard enough for that duration of time.

What you were doing on the elliptical is plain ol' interval cardio. HIIT and regular intervals are two different things, although they're often confused as being the same. Have you read through the HIIT article on here yet? It may help you understand things a little better...
http://www.bodybuilding.net/training...ning-4500.html

And for HIIT, you don't want to do more than about 20 minutes worth, and no more than 3 times a week. I know it doesn't sound like much. But it works great, and the extra bonus is less time strapped to a piece of cardio equipment ;)

I see what your saying, maybe being on the elip was holding me back because I was going just as fast as I could and I did get sick by the end. I pushed my self as hard as I could but it does seem like I was doing it wrong. I will try to go to the track and do the 400m dash that was mentioned I am just nervous to run because of knee injuries. I have had a torn patella (last December) and ACL(3 years ago) in the same knee so I am a little leery of too much impact.

As for today it was yet another off day. It really seems like I am accomplishing nothing by not going to the gym when I am there I feel like I am making a difference and changing my appearance with every lift. It is a very frustrating feeling knowing that you have to rest but you really just want to make everything change. I am up to 1 hour on the eliptical which usually is between 8-9 hundred calroies. I think tomorrow I will just do 1k calroies and not worry about the time.

The diet today was a little lax because I had to go out of town and it is so hard to find good food when your out of your comfort zone.
Calroies 1200
Fat 26g
Carbs 18g
Protein 215g
I was doing good trying to get them up but today was just a rush and I figured it would be better to be under the calroies I need rather then over the calroies I needed.

Well good news from the Doctor in two weeks I have lost 16lbs I went from 224 to 208. Also I found out that I have an extra lobe on my right lung. I asked if this was good or bad and he said its like having a super lung so I guess I am in good shape. My resting heartbeat is 55bpm and everything else looks good. Hopefull I can keep the weight rolling off he said I need to get down to 175 to be at 14%bf so that is my goal.

Bi's, Tris, & Back
 

Today was finally time to hit the weights again. The trainer changed things up a bit and we increased the weights and lowered the reps 10,8,6,3 negatives then to failure usually around 15-20 with a much lighter weight. I have to admit I was questioning his methods but today I felt every single muscle we targeted. Today he made sure that after we were done with one set I stretched then flexed and held for 2-3 seconds then stretched and did it again, after that I would take about 1 1/2min and start the next set. Everything is burning right now it has been a long time.
He checked the weight loss and said we need to slow that down. As far as strength I know I am not loosing anything yet but I guess that cant last for long with 8lbs a week. I am hoping that since I was just starting I was just pulling alot of retained water out and not really loosing lean muscle mass. Guess we will have to see.

Does he help you with your diet at all ? If not have you told him how many calories your taking in ? You should try hard to hit that 2000 mark.. 8lbs a week is alot..

Yes he does and he is not very impressed with my diet journal. He is constantly on me to increase my calories and he started having me drink a protein shake right after my workout. He also decreased the amount of cardio I am supposed to do. We are going to do HIIT 3 times a week.