carbs aren't anything to be scared of, they're all about timing. try to stay away from simple carbs, and stay away from all carbs after prob 7pm (that doesnt mean @ 6.45 chow down on like 4 sandwhiches lol). and i'd go with 2 days of
HIIT, but remember to always to weights before cardio. i know this may seem a bit extreme, but if you could, drink a glass of milk before bed. then mid way through the night, get up and drink another.. it's hard, but it helps.
