Diet is good, training is extreme, what's missing?

[saspok]

A few weeks ago I decided to try to cut some fat while putting on muscle. I have never really done much cardio. I have a great 4-day lifting split, and I am trying to get in the habit of doing HIIT first thing in the morning 3-days a week.

I log my workouts and my diet everyday in my BodyBlog. I am hoping someone can look at a typical day and let me know if my regimen is good for fat burning.

HIIT is usually a total of about 25 minutes with 5 minutes warm up and 5 minutes cool down. The other times I range from 4 mph to 8 mph to 10 mph, usually with a 1:1 ratio of rest to speed. Not sure if I should do the HIIT the morning after a leg workout?

Another thing I'm wondering about is should I continue taking creatine while cutting. Not looking to compete just yet; I just want decent abs by June 1.

Enough rambling... thanks for any help you can offer.

[jay.]

your weight lifting and HIIT should be kept to separate days. to actually gain muscle and lose fat, requires a very strict diet, workout regiment, good supps and a lot of knowledge - unless you can benefit from noob gains.

and take your creatine too.

[ScottC]

What are the total calories in your diet? Hard to tell since you didn't list how much steak you eat, or how many ounces the 2 pc of tilapia are total. Why 2 Myoplex Lite shakes at that one meal?

If you do HIIT early in the morning for cardio, do it on off days and treat it like a regular workout: meaning eat as if you were lifting. Cardio fasting does not apply to HIIT since is taxing on the body. As for doing HIIT after a Leg w/o: which would you be willing to let suffer? If you go all out on your legs, you shouldn't be able to give it your all for HIIT, and vice-versa. Bottom line: don't do HIIT on workout days.

Creatine is fine for cutting. Myself and many use it without any issues.

How long have you been back to lifting, 3 months as I thought I read in your bodyspace? You may still continue some noob gains in muscle mass, but like jay said, it requires a strict diet plan....otherwise you will be maintaining what you have. I am sure you have seen in your reading, one usually must decide between losing fat and gaining mass. For you to reach your long term goal will require a few cuts & bulks along the way.

Best to you on reaching your goals.

[nithos]

First problem - You only eat two solid meals a day. Some might not say that is a problem, but it is in my book.

Second problem - No mention of macros or total calories consumed. Do you know them? If so, start posting them and tracking them.

[saspok]

Thanks for the comments and taking the time to check my blog.

In January I began learning about the bodybuilding diet. I have tried to stick to a strict diet through regular preparation of meals. I have not yet learned an efficient way to measure all the calories I take in. I probably need to start weighing and measuring everything I put in my mouth.

I want to keep things as simple and efficient as possible, so that I increase my chances of sticking with it.

I have been doing HIIT on non-lifting days. I have read a couple sources which say you should do this before consuming food. Is this wrong?

I also usually get at least 3 solid meals a day. The other meals may consist of protein shakes with oatmeal or fruit.

[ScottC]

I have not yet learned an efficient way to measure all the calories I take in. I probably need to start weighing and measuring everything I put in my mouth.

I have been doing HIIT on non-lifting days. I have read a couple sources which say you should do this before consuming food. Is this wrong?

A digital food scale is a big help. I take mine on trips if I am staying at family's places to help me stay on plan. Be sure it weighs in grams. Here are a few of sites to check for nutritional stats:
http://www.calorieking.com/foods/
http://www.nutritiondata.com/
http://www.nal.usda.gov/fnic/foodcomp/search/

Fasted cardio is done with steady state cardio, not HIIT. HIIT is taxing on the body and should be treated like a regular workout. I eat the same meal plan as I do on lifting days. There is a huge debate on fasted cardio, but here is a good thread about it:
http://forum.bodybuilding.com/showthread.php?t=747976

[saspok]

A digital food scale is a big help. I take mine on trips if I am staying at family's places to help me stay on plan. Be sure it weighs in grams. Here are a few of sites to check for nutritional stats:
http://www.calorieking.com/foods/
http://www.nutritiondata.com/
http://www.nal.usda.gov/fnic/foodcomp/search/

Thanks for the great info man. I will get a scale as soon as I have the money. I figure I will start cutting all of my meat into chunks to ensure that I get equal amounts in every meal. You think I should only track protein, carbs, and fat? Should I include specifics such as sodium and sugar?

Fasted cardio is done with steady state cardio, not HIIT. HIIT is taxing on the body and should be treated like a regular workout. I eat the same meal plan as I do on lifting days.

Alright, I will try it. Do you think that 4 days of lifting and then HIIT on the other 3 days is too much?