Sure, hiit is nice and can be worked into a program. However, hiit takes a certain amount of conditioning and is not the miracle that everyone seems to be espousing. Here's one article on how the...
Unless you're a rank beginner or recomposition training, which is very very structured, you most likely wont lose fat and gain muscle. Choose one goal, work at it. eat at a deficit, do some cardio,...
You can do as much as you want depending on the intensity and you maintain a caloric surplus. I don't know your level of conditioning so I can't make a specific recommendation but I'd do three days...
Velocity diet is a crappy PSMF abortion with a sales pitch. No reason you can't do it with real food. But good luck with it. Post results when you're done.
Recommending HIIT flat out is retarded. You don't know his conditioning, training history, etc. Recommending running or sprints raises that retardation to another level.
Here are some links that will help some people out. There seems to be a lot of misinformation and "bro-science" promoted here and while it's meant to be helpful it's sometimes jsut flat out wrong. ...
Here's one. Keep in mind that most of the suggestions here are empirical. THere's not too much research done on gaining muscle as there's really no interest in it (in the scientific community) but...
10 days is good. it's close enough to two weeks. Unless you're very obese (which you are of course not) then you want to break up dieting for a multitude of reasons, both physiologically and...
All calorie calculators are not gonna be 100% accurate including bomb calorometers. All food is going to fluctuate due to water and ash composition not being the same. Use whatever works for you...
Just to echo Jules, pick a daily caloric goal (10-12 x bodyweight is a good starting point, adjust as needed), get them in through out the day as works for you, workout. Anything else is just...
