[quote]Doug Adams wrote:
Think small adjustments. Take one or two of those meals with carbs and drop the carbs. Substitute in more healthy fat and see what happens.[/quote]
Agreed. I usually look at the bulking and cutting phases as slight adjustments to the overall diet; if I’m looking to lose a few pounds I’ll subtract some carbs from a few meals (not your pre- or post-w.o. meals, though) and add in a little extra fat and protein.
Basically, see what works for your body. Certainy there are basic principles for good nutrition, but once you have a good diet in place (and the one you listed doesn’t look too bad) you need to experiment and see what works best for you.
As for HIIT, I personally swear by it. Twice a week is all you need, if you’d like anything more than that I’d suggest a slow jogging pace for 30-45 minutes. For a HIIT routine, try 15 minutes on an ellyptical(sp?) alternating 30 or 45 second intervals.
I like the ellyptical because you don’t have to worry about tripping on a treadmill (you’ll thank me when you get to the end of your routine) and I just don’t seem to get enough of a workout on the bike.
You sound like you’re already in pretty good shape so the 15 minutes might not be too challenging; work up to 25 minutes but I wouldn’t exceed that amount. If you’re doing any more than 25 mins. then you’re just not doing the 90% intervals hard enough.
Another option is 3-4 sprint intervals. On a treadmill this can be tough because they simply don’t go fast enough for this exercise, but anything outdoors would work. Pretty simple: do a 200-300 yard sprint; slow jog or walk for 45 seconds, repeat. Start out with 3-4 of these, then either work up the distance, work up the number of intervals, or decrease the time between sprint intervals.
Personally, for me, I love to do one day of HIIT, one day of sprint intervals, and one day of light cardio (20 mile bike, slow jog for 30 minutes, whatever)
Hope this helps, good luck with the cut.