Heavy weight lifting+HIIT+Clean eating. Lose fat w/o loss and gain of muscle?

[TheSimp]

heavy lifting 4x a week along with HIIT training for an hour 6x a week along with clean eating. Will this efficiently lower my body fat percentage with out gaining or losing my muscle? trying to get a V shape, just some fat left on the stomach area. Tried doing 5 mile runs and all those long cardio with clean eating, but it only turned me into a smaller version of my former self, not really targeting fat, and loss a lot of muscle.
thanks

[merlin1]

You will not lose any real amount of muscle and/or lean body mass if you follow:
a) heavy progressive resistance training
b) adequate diet consisting of protein intake (1g/lb) and fat (.5g/lb+)
c) make sure your calorie deficit is not too big. formula: (31 * lb of fat) = (CONSERVATIVE) ESTIMATE of max calorie deficit without muscle loss.

in your example, it looks like you are probably burning a significant amount of calories doing HIIT 6x a week and therefore probably in a deep caloric deficit, but since you did not provide any diet information we cannot give you a full answer. Since you said you had weight loss with muscle loss, you definitely had too drastic of a deficit unnecessarily and/or inadequate protein intake, you were burning muscle at a rapid pace.

[TheSimp]

You will not lose any real amount of muscle and/or lean body mass if you follow:
a) heavy progressive resistance training
b) adequate diet consisting of protein intake (1g/lb) and fat (.5g/lb+)
c) make sure your calorie deficit is not too big. formula: (31 * lb of fat) = (CONSERVATIVE) ESTIMATE of max calorie deficit without muscle loss.

in your example, it looks like you are probably burning a significant amount of calories doing HIIT 6x a week and therefore probably in a deep caloric deficit, but since you did not provide any diet information we cannot give you a full answer. Since you said you had weight loss with muscle loss, you definitely had too drastic of a deficit unnecessarily and/or inadequate protein intake, you were burning muscle at a rapid pace.

Oh I see, makes sense. My current diet :
Morning 2x Egg w/ 100% wheat bagel + Fruit smoothie made w/ natural fruit and soy milk
Snack on mostly veggies and fruits, sometimes with nuts every hour until 2-3 pm (Time when I workout & exercise)
Whey Protein Shake after workout + Brown rice w/ veggies and chicken breast.
snacking on veggies, chicken breast, and fruit till sleep.

Thats basically my diet and schedule. Protein shake is something I just added about week ago into my diet.

[Xtrva]

HIIT 6x a week is impossible to do correctly. Unless you're a pro athlete (and even then) it's impossible to maintain that level of cardio 6 days a week. I'd try 3 days a week, rest low intensity cardio to be able to recover from the HIIT

[TheSimp]

HIIT 6x a week is impossible to do correctly. Unless you're a pro athlete (and even then) it's impossible to maintain that level of cardio 6 days a week. I'd try 3 days a week, rest low intensity cardio to be able to recover from the HIIT

Oh ok, will give it a try this week. thanks

[underpsi]

You listed what you eat but not the amount of calories??? You are counting them, right?

[admirza]

did you say HIIT for 1 hour? if yes then it's a bit too much or you are not doing it right. Do HIIT for 20min 3-4 times a week and moderate cardio the rest of the days. Eat well and rest well.

[TheSimp]

You listed what you eat but not the amount of calories??? You are counting them, right?

Oh yeah, definitely. I'm eating small meals most of the time so I get around 1400-1600 a day calories.

@admirza last week did 30 min of HIIT heavy bag and 10 min of HIIT on treadmill 5x a week & Heavy lifting 4x a week. Thought I could crank it up abit ;/

[gpo613]

I think if you post some pics people will be able to give you better advice. Guys around here can eyeball BF% pretty well. Then tell you what you need to do.

[jon1995]

if your doing hitt keep carbs atleast moderate and protein high IMO

[SayMilesAway]

Is cardio x from the p90x series considered HIIT?

[jhoko69]

Can any one tells what's body fat is
And the best way to reduce it please