I'm cutting at the end of this week and I was wondering what kind of nutrition I should have. My week is as follows:

Mon, Wed, Fri - HIIT
Tues, Thurs - High rep, low rest weights

I'm specifically looking for a car to protein to fat ratio. Now, my workout sessions are short, usually no longer than 45 minutes (excluding warm-ups and stretching). However, they are quite intense.

I need nutrition that allows me to keep my muscle while losing the fat.

Well.... I created a thread about weight training routines during cutting and everybody said that low reps (1-6) with heavy ass weight is the best way to go..(I learned this a while back)

I started a ketogenic diet five days ago and so far it's going really well, but it's really hardcore and requires constant attention... but I would recommend it if you have the time and willpower.

If you don't want to do that I would do carb cycling... read "the carb cycling codex" on Tnation. It's basically a diet with carbs only before and after your workouts.

Make sure to get lots of protein whatever you do.

Anyway, that's just my opinion. As long as you have a calorie defecit you will lose fat.

I try to get at least 170g of protein a day.

I totally agree about the carb cycling codex. Your body stores complex carbs into glycogen ( the stored form of carbs) and fat which your workouts burn for fuel. With intense cardio it burns just the glycogen so a good filling of carbs before and after a workout is great.

I want to comment about your protein intake. Unless you are over 220 pounds then 170 grams is probably too much. It wont kill you, but overloading on protein taxes the body more than it benefits from it specifically on your kidneys and your skeletal system. Over loading is when you consume more protein than your body can use anyway. The government recommends .08 grams for every two pounds of total body weight. This is for a person with an activity level of sedentary. If you are working out hard core you I wouldnt inrease my protein intake to any more than 2/3 of my total body weight in grams. Some clinical researches say your muscles are only capable of using an extra single teaspoon of protein a day and everything else is pee'd out of your system.

Aetom, I got your private message earlier but it wont let me reply to you. I have my personal website listed on my profile, you can contact me that way if you wish and I can answer your questions. My yahoo id is also listed.

Yeah, there is a lot of conflicting opinions on how much protein you need. I personally go for 1-1.5 grams per pound of body weight. It's really easy to get that high too.

Lots of (most) bodybuilders do this.

Yeah, I've heard that as well. I've been naturally cutting back anyways since I'm cutting now. Usually when I go to bulk I aim for at least 1g/pound.

As for the reply, I also have yahoo, you can e-mail me at: rarrowood10@yahoo.com

Thats cool. Ill reply tonight from my yahoo with the subject of Tom from training fitness

Don't forget your good fats, it keeps testosterone levels up and helps you keep muscle and burn fat.

Amen brother. Our hormone testosterone is what gives us men a weight lifting advantage over women. Its not a bad thing to learn how to harness and utilize to look like greek gods while eating like men!

Focus less on your macronutrient ratios and more on the actual food you are eating. It will make a difference. Stay away from refined starches. This is probably the biggest thing. Try to eat balanced meals with plent of plant foods. Minimally processed is best.

I usually have a serving of peanut butter and some nuts everyday anyways (just because I like it). Didn't know that that contributed to testosterone...guess you do learn something new every day.

I LOVE peas..they're probably my favorite vegetable, so that's not a problem