I feel that overall my diet is OK, but I'm looking for ways I can improve to get body fat down to 10%. I'm currently 5' 10" 184lbs and 34 yrs old. I estimate myself to be in the 18 to 20% body fat range. I've been following this diet for about 3 weeks. I have only lost 1 lb so far, but I can tell that my stomach has gotten smaller and muscle is beginning to develop.

I'm following the Body for Life workout, but have been doing additional HIIT after weights (12 minutes). From what others have said on this forum, I'm considering stopping this. I do all my workouts in a fully fasted state and don't drink my first meal for approximately 1 1/2 - 2 hours after my workout. Finish 6:30 am & eat at 8-8:30 am.

I'm comfortable doing this during cardio, but it sounds like I should have a PWO shake on lifting days. What will happen if I continue to wait 1 1/2 to 2 hours before I eat my first meal? With this significantly hinder my fat loss/muscle growth?

I'm lifting M W F and doing HIIT Tu & Th. On Sat I've been doing 30 minutes low intensity followed by 25 minutes of HIIT.

Below is my typical diet. My dinner varies because it depends on what my wife makes for dinner; however, it tends to be mostly healthy. Sunday is my cheat day. I don't binge and typically eat in the neighborhood of 2500-3000 calories (on Sunday), however, probably 3 of my 6 meals have a great deal of empty calories.

Thanks for the help!

Cal Pro Carbs Fat

1) Whey w/ Milk & Oatmeal 295 30.0 34.0 4.5
2) Canned Tuna 150 32.5 - 1.3
2) Apple (Large) 125 0.4 32.3 0.8
3) Brown Rice 250 5.0 53.3 1.7
3) Chicken Breast 175 33.0 - 3.8
4) 1/3 cup Soy Nuts 140 10.0 10.0 7.0
4) Canned Tuna 150 32.5 - 1.3
5) Dinner (Varies) 600 25.0 50.0 15.0

6) 2 Egg Whites & 2 Eggs 235 19.4 3.4 14.9
Total 2120 187.8 183.0 50.2

I would definitely stop doing HIIT after your workouts!

I did BFL a while back and saw some great results. I tried just what you're doing and you know what happened? I ended up looking terrible, lost muscle, etc. (of course my diet sucked too, like zero fat)

Check out this site, look at "tweaking" section: http://www.hussman.org/fitness/bfl.htm

I would definitely stop doing HIIT after your workouts!

I did BFL a while back and saw some great results. I tried just what you're doing and you know what happened? I ended up looking terrible, lost muscle, etc. (of course my diet sucked too, like zero fat)

Check out this site, look at "tweaking" section: http://www.hussman.org/fitness/bfl.htm


I agree - the HIIT after lifting is a killer. I tried it as well and I think it was counter productive. Really after lifting the only thing you should feel like doing is dropping to the floor. :)

I would focus on giving everything thing you got to lifting and do cardio seperately. Good luck.

1FastGTX and Soltrain, thanks for the advise. I just wanted to burn as much fat as possible right off the bat, but I'm beginning to understand that it doesn't work.

What about the lack of a PWO drink? I'm thinking about taking whey and oats in a shaker can and drinking right after my lifting. My only concern is that I'll be starving by my next meal. How soon after should I take for it to be effective? Or should I say, how long can I wait and it still be effective? Thanks!

Understand your desire to burn more fat - trust me I have been there.

Well your diet seems to be too high in carbs maybe? I know you will get some good advice from other posters. I will review later in more detail and see if I can offer some good advice.

1FastGTX and Soltrain, thanks for the advise. I just wanted to burn as much fat as possible right off the bat, but I'm beginning to understand that it doesn't work.

What about the lack of a PWO drink? I'm thinking about taking whey and oats in a shaker can and drinking right after my lifting. My only concern is that I'll be starving by my next meal. How soon after should I take for it to be effective? Or should I say, how long can I wait and it still be effective? Thanks!