Hey Guys,

Im 23, 100kg, 193cm tall and about 18% bf

I have been doing predominantly cardio for a while but im fed up with how much muscle i am lacking and so I am getting serious on weight training.

I have decided to try HIIT in the mornings and compound weights in the evening. I am going for the gain muscle and loose weight effect. I am going to try to do this while still in a caloric deficit.

I have been doing HIIT and compound weights on alternate days for about 2 months. Before that, just resistance training. I feel like I need to train with weights more often, and also want to take full advantage of the EPOC effects of HIIT by positioning it at the start of the day.

My diet consists of a high carb breakfast (oatmeal and strawberrys) and then proteins and vegetables for the rest of the day. Good fats from walnuts. My main foods are Turkey breast, tuna, chicken breast, veggies, strawberries, whey protein post-workout, and cheese. 6 meals a day. I am currently in a caloric deficit of about 500-1000 cals. I do count calories but thats prolly 2much info for this post.

My weight training consists of 3 sets of 10, 8 and 5 reps of the following: Dumbell bench press, barbell shoulder press, assisted dips, bent over row, and another one I cant remember. Each set I go to failure. I concentrate on slow movements, breathing, and good form. The weight i can lift is not impressive. I am basically an outright beginner on weights with pretty much no muscle on my arms.

My HIIT is on a bike, 30 seconds all out (apprx 192 bpm with 2 min rest) and repeat. I usually get to 6 repetitions before im totally spent. Sometimes five.

I would be greatful for anyone's opinion on the weights and diet. I am going to post pictures shortly.

I tried something like this, all i can say is make sure you get enough rest and good quality foods.

so 2 workouts a day, then a day off?

honestly you'd see better results by putting HIIT one day, weights the next.
Alternate.
both forms of exercise are grueling to the body...why double them up into one day, unless you absolutely have to in order to workout around the rest of your life schedule. That's the only reason I'd do 2-a-day.