Hi, I just have a question, I am 5'11 and 158 pounds. I want to cut to remove the little fat in my lower abdomen and the sides. My question is if do too much cardio or HIIT will I also lose my muscle mass ? I want to look the same except without the loose flesh around the abdomen. I have been following this diet for the last 4 months but i don't see any changes.

My diet looks like this:

Breakfast: 6 egg whites 1 egg yellow, 400 ml 1% fat milk
Lunch: Grilled Chicken Breast + Veggie Salad or Grilled Chicken Club with rice/pita
Snack: Oatmeal bars, Low fat Yogurt, Oranges
Evening meal: 1 Chicken Breast with BBQ sauce
Post Workout: Whey Protien Shake with 250 ml 1% milk
Dinner: 12 inch Subway Sandwich - Grilled Chiken, Roast beef, Turkey etc

I work out 3-4 days a week and i have started doing HIIT since the last 2 weeks for 10 minutes(since I'm a beginner to HIIT). I do not want to lose pounds though. And I do not know my maintainence level. Any suggestions.

You may want to check out this site:

Clarence Bass:* Bodybuilding & Fitness Home Page

Hi, thanks, I gave it a reading, he mentions that the fat around the sides doesn't disappear easily. I will continue my HIIT, I also have a question about cardio, Will cardio directly burn the fat or will it also burn the muscle assuming I'm doing 10 minute HIIT everyday. My only fear is that I don't want to lose my muscle mass. Also I work on my abs just once a week. I decided to start intense ab training once I am able to see them. Is this ok or do I need to start now ?

10 minnutes every day.. i would rather start off with maybe 20 minnutes 2 times a week, then if you feel fine, it bump it up to 3 times a week.