Hey guys and gals. I am 30, 5'6", 155lbs and in relatively good shape but need some help on cutting up..I own a Bowflex and have been working out religiously for the past 4 months with a schedule of 3 days on and 1 day off(I do 6 exercises, 3 sets with 7-9 reps/set, I do a pretty intense and heavy workout), doing a 45 minute HIIT session post workout and also light cardio on my days off. I eat pretty clean, I think. A regular eating day for me would be:
7:00 Breakfast- Oatmeal with flax meal
10:00 Snack - 2 Medium potatoes(I like to get my carbs out of the way early on in the day, is this correct?)
12:00 Lunch - Tuna wrap(whole wheat tortilla) and apple/bannana
3:00 Snack - Apple/bannana
7:00 Dinner - Chicken breast, 1/4 cup rice with 6 egg whites
9:00 Snack - Cottage cheese with jam
I also drink about 3-4 litres of water a day, and protein shake post workout. I workout right after work(5:15-7:00). I need an extra little nudge to get me to where I want to be, any advice out there would be graetly appreciated.

Please help guys!!!!!!

You absolutely need carbs post-work-out (pwo). You need a serving of protein with each meal - add some egg whites to breakfast; 2 potatoes is NOT a meal - perhaps have them pwo for your carb and have something else for your first snack; lunch looks fine; snack #2 - fruit is NOT a meal - again you need a serving of protein with each meal; Supper looks good, although you don't need the egg whites since you ahve the chicken; final meal looks good except the jam.

Hmm... I'd suggest, for supper/pwo, have the chicken and potatoes. Since you lift later in the day, you'll need carbs for your post-pwo meal as well - so have the rice with the cottage cheese before bed.

You also need more fats in your diet - perhaps your snacks can be some protein and some fats (olive oil, canola oil, raw nuts, avocado, natural PB, etc.) You need veggies, too. Perhaps saute or roast some veggies in olive oil for those meals (along with protein, of course).


I wouldn't continue doing HIIT pwo. You need to eat as soon as you can after lifting, and by doing HIIT, you're only going to be using muscle as fuel. And you're not really doing HIIT if you can do it for 45 minutes - it should be so intense that you can do only 20-30 minutes, including warm-up and cool-down. HIIT should also be done on off days, if possible, and treat it like a lifting work-out food-wise (protein and carbs pwo).

Hey, appreciate the advice.. I'm tryin to cut up, so should I keep the carbs going later on in the day(after workout)? When should I do my HIIT on my workout days then(before workout, no)? I have been doing my HIIT for 45 minutes, but I will cut them down to an extra intense 30 minute session..Also, what should I be doing in my workouts, heavy weight with less reps or less weight with higher reps???

Here's something that I don't understand. A lot of trainees will say they do HIIT for 45 minutes but this would see that each one that does this is in exceptional condition. HIIT is high intensity, therefore we're talking sprinting or full out running for 15-30 seconds followed by double that with jogging. Depending on your CV endurance, you might have to resort to walking for the time between sprints but if you are unable to go full speed you have just knocked yourself out of HIIT. I know after 15-20 minutes I'm taxed and have to resort to just jogging after that. The keyword in HIIT is intense or high intensity.

Keep HIIT on non-gym days because HIIT is anaerobic and so is lifting weights. Chances are if you are doing 30 minutes + for HIIT you're doing more damage than good.

Lift heavy when cutting up.

well I have nothing to add, everything is covered so good job you two.

Thanks guys and girls..Appreciate the advise. I was talking to a couple of my buddies that are in bodybuilding competitions and the way they cut up is not eating alot and drinking tons of water(usually just tuna, greens and protein shakes). Doesn't seem like too much fun..And cardio like crazy....