Hello Everyone. I have been looking for information in a couple of other forums to put together a program for myself. Currently I am attempting to loose some fat (about 15 lbs) and was wondering if it is possible to do so while also improving speed and endurance. I play competitive paintball (no not in the woods) and these assets are essential. Multiple short sprints for days on end are the norm and the ability to not only hold your gun steady but to also bring it up quickly is a must. So is it possible to loose fat while increasing these attributes? Any links, posts, articles, ideas on how?

Check out the stickies in the HIIT threads. Should up your endurance and if you're eating good, you might even drop some pounds.

Cool. I have been doing HIIT twice a week and doing heavy compound lifts 2 times a week. My plan is to up the compounds to three times a week (M,W,F), HIIT twice a week (TR/Sat) and a steady state cardio on Tuesday. My diet is really clean and I am planning on doing the macros for a 40c/30p/30f in order to implement that with the change. Any ideas on how this sounds?

Thats only 90%

Thank you Mayhem. Apparently math was not my strongest point at the time that post was made. It has been updated to 40/30/30.