Hey Mike, I just finished reading your HOC article and want to immediately incorporate the 3 day a week protocol into my program to get leaner. That would leave 2 days for the weightroom devoted to strength training using a 5x5 scheme and compound movements. Diet is where i need some advice and you may be the only one on this forum who can help. I use tofu, tempeh, seitan, free range eggs and protein shakes with every meal and vegetables for carbs with the occasional serving of rice or pasta. Would you up the carbs and eat more grains with this type of training? Any advice on meal planning/ combination for vegetarians would be greatly apreciated.
If your goal is to get leaner, then I would not up the carbs. Just keep your diet the way it is and let HOC do the work. Try it for three weeks without changing your diet and see what happens.