divesfortuno,
Here’s how I look at it: Because you’re a newbie to the weights, losing fat initially will be relatively easy, simply because you’re throwing something at your system that you’ve never done before. Don’t “cut”, just eat a clean diet, no processed foods, “7 Habits of Highly Successful Diets” and all that. If you get ENOUGH food to make gains in the gym, and the calories are clean calories, you’ll lose fat almost automatically in the beginning. It gets extremely hard to cut fat and gain muscle the more experienced you get, so do things right at the beginning.
All good advice from people posting here. TBT is great for a beginner to weights, as is Big Boy Basics. Either is fine. IMO, 3 HIIT sessions a week is waaay too much. Just one day of totaly rest in a week?? You can only grow what you can recover from. Not recovering = getting yourself in a hole and maybe hurt from overuse/strain. Take 2 whole days off.
I second the thought of doing cardio after weights, and would say if your schedule allows it, try to do HIIT about 4-6 hours after a wieghts workout. You get to rest between, you get to eat, and you get more total days off (maybe up to 3-4 days to rest and grow).
As far as basketball–do it whenever the heck you feel like. It fun, it’s exercise, you can’t go wrong. It feels like a break from HIIT. Just don’t skip workouts because you’re “too tired”.
Diet–ok, but I see the 48g whey before the workout and I think “blech!” Easy thing here–go to Dillons and get some simple table sugar. It’s cheap and you can get a lot. Now make up a simple shake, .5 scoop whey, about 20g sugar, mix, and sip while training. After training, take .5-1 scoop whey with 30-40g sugar as PWO shake.
Oh yeah, don’t go 4 hours without food unless you’re on a date (that’d be rude and tacky :)). 3 hours is the outside limit, unless you just ate an extra large pizza by yourself. Class is no excuse. Pack some walnuts, peanuts, pecans, or trail mix to snack on at class. Put it in your backpack. Problem solved.
More fruit too, that’ll help. Semi-sweet + vitamins + fiber = killer food.
My 2 cents.
PS–you can always tweak things. The important thing is to do something, consistently, and then add in things or change as you get less confused. Do something instead of nothing.
