Hieght: 179cm / 5’9”
Weight: 71kg / 156 lbs
Bodyfat: 17% (as of 3 weeks ago)

I have been working out / “dieting” for 10 months. My goal was primarily to lose weight. I’ve gone from 185lbs down to 156lbs . My secondary goal was to build muscle. I have been doing this routine:

Tue - Warm up: 20 min 1-20 increment increase every minute elliptical, Upper body weightlifting 1 hr, and HIIT 20 min treadmill running

Wed – 20 min bicycle moderate to intense and HIIT 20 min treadmill running

Thurs - 20 min 1-20 increment increase every minute bicycle, Lower body weightlifting 1 hr, and HIIT 20 min treadmill running

Fri - HIIT 20 min treadmill running

Sat - Warm up: 20 min 1-20 increment increase every minute elliptical, Upper body weightlifting 1 hr, and HIIT 20 min treadmill running

Sun - 20 min 1-20 increment increase every minute bicycle, Lower body weightlifting 1 hr, and HIIT 20 min treadmill running

Mon – Off or sometimes 20min HIIT

*Between sets I do either 1 min fast jump rope, push ups, pull up, or stretching.

I feel like I’ve achieved most of my weight loss goal. I don’t really want to lose much more weight. However, I would like to lose more body fat while maintaining the weight, or turning it into muscle. I’ve still got just a bit left on the stomach. Sometimes though, I can just start to see abs.

My intake is currently 2350 calories, which creates a deficit of 500 calories from what I need to maintain (2850). I adhere to this strictly except for 2 cheat meals per week, where I eat quite a bit.

My new 3 month goal is:

-Lose more body fat
-Get my abs to show
-Build more muscle

How would you recommend accomplishing these goals?

Should I adjust my routine, my diet, or both?

My gut feeling (no pun intended!) is to cut cardio to 3 days a week, but I’m afraid it’ll take me forever to lose the body fat.

I’d appreciate any advice.

you're doing good. Just stay on your diet, eat out once a week if you want (cheat meal) and you can't do spot reduction but you could weight train more, and less running. work out your chest and back, arms, legs, shoulders, abs

Im no pro but id say cut down on cardio and start a routine where say monday chest shoulders and triceps then wensday biceps and back and friday legs abs calves but max only 4 workouts per week so u could do your chest shoulders and triceps on sunday again if u wanted and yeah cardio 3 times a week sounds good. and stick to ur healthy diet im guessing u allready have one but if not i can give u some ideas of some good food but im trying to learn more my self at the moment. thats my 2 cents worth lol

HIIT every day? Damn man, TOO MUCH HIIT. Stay around HIIT 4 days a week that is enough. Get 3 Full body workouts in a week, with 4 HIIT sessions and you will be all set. Have you been doing this routine for 10 months? I recommend doing a all new routine, switch up your diet some. Try to surprise your body, keep it guessing.