Started out in Aug. 197 & 20 % BF. Got down to 181 & 15% BF now I'm at (with a new diet) 186 & 16% BF. I want to get the body fat down further so I am (this week) doing 25 min of HIIT FOUR days a week from three days a week last week. OK SO FAR?

I can tell you right now - You will be asked for more specifics on your diet (as the diet can make or break everything else). You'll probably be asked if you're lifting too, and possibly what you are doing for HIIT. Better questions get better answers ;)

Lifting = I am lifting 5 days a week-one body part a day + legs on any day, 3 sets of 8 this week.

HIIT = 2min intervals at 3.3mph,30 sec. at 7mph until 12 min then at 8mph/30sec the final interval at 18 min is at 9mph/30sec, 4 DAYS A WEEK.

Diet = 1. protein shake with oatmeal 2. snack bar 3. Chicken breast with greens and tomato(cherry 5) 4. shake 5. Usually chicken with a green veggie and small sweet potato 6. Fat/Sugar free Jello pudding small portion

HIIT = 2min intervals at 3.3mph,30 sec. at 7mph until 12 min then at 8mph/30sec the final interval at 18 min is at 9mph/30sec, 4 DAYS A WEEK.

Hm, I tend to get slower over time, not faster. :p If you can do 9mph at the end of your work out, you can probably go faster than at the beginning. If these are running speeds, you should think about aiming for 15mph or more--i.e., sprinting as fast as you can.

is right now the top of my limit and I am under the assumption that you (push the envelope) and end with your max and then go to cooldown.

is right now the top of my limit and I am under the assumption that you (push the envelope) and end with your max and then go to cooldown.

Okay, that's good, if you're at your limit then you're good. And if you can, try to max out every time, not just at the end. Those 30 second intervals ought to be 100% effort--assuming you've warmed up for a few minutes, there's no need to ramp up your intensity. Just go all out every time. You want to feel like this at the end: :cry:

:tu:

Lifting = I am lifting 5 days a week-one body part a day + legs on any day, 3 sets of 8 this week.

HIIT = 2min intervals at 3.3mph,30 sec. at 7mph until 12 min then at 8mph/30sec the final interval at 18 min is at 9mph/30sec, 4 DAYS A WEEK.

Diet = 1. protein shake with oatmeal 2. snack bar 3. Chicken breast with greens and tomato(cherry 5) 4. shake 5. Usually chicken with a green veggie and small sweet potato 6. Fat/Sugar free Jello pudding small portion

MOST IMPORTANT IS YOUR DIET. Yours is ok. I suggest a 45-35-20 or 40-40-20 split...stick to it. Messure everything till you get to your goal. Snack bars are usually junk. The Supreme bar by prosource is one of the few I like. Stay away from Soy and Turkey, unless the Turkey is organic. Both of these tend to raise estrogen. Your last meal should contain a slow digestive protein. Make sure you are getting healthy fats. Calculate your BMR add in how much you burn working out. To lose weight eat less then this. To gain weight eat slightly more then this.
There is a lot more to cover but this is a start.