Originally Posted by Irons77

Not eating enough. What are your stats?

Originally Posted by IainDaniel

Guy\Girl?

How many cals you consuming?

Diet lacks Veggies EFA's right off the bat.

Originally Posted by IainDaniel

How old are you?

Originally Posted by Irons77

Go easy on the hiit. Like Iain said more fats and greens

Originally Posted by boogaboogabooga

How should I change my HIIT? Should I drop HIIT from the days that I do weights? Also, greens... broc? Peas?

Originally Posted by Irons77

Keep hiit on weights days then maybe 1 more on a rest day. Yes peas and salads

Originally Posted by Irons77

Do hiit after your weights. You lift 3 times a week right? That means do 3 hiit sessions a week maybe 4 a week

Originally Posted by Built

I'll add that if you plan to do HIIT more than once a week, use a different modality for each time. IE sprints, complexes, bicycle sprints...

How do you train?

Originally Posted by boogaboogabooga

I typically alternate between using an elliptical and a treadmil. Also, I do a 5 minute warm-up, 1 minute rest to 1 minute all-out-exertion x 7, and then a 5 minute cool down. Do you want my weights regimen?

Originally Posted by Built

Yes please.

Originally Posted by boogaboogabooga

Alright, here goes nothing.

Tuesday - 4 sets of incline bench, 4 sets of bench, 4 sets french curls, 4 sets tricep pulldowns

Originally Posted by boogaboogabooga

Thursday - 4 sets of squats, an additional 4 on a smith machine, 5 sets on a standing calf machine and 5 sets on a sitting calf machine

Originally Posted by boogaboogabooga

Friday - 4 sets of cleans, 4 sets hanging cleans, 4 sets barbell curls, 4 sets hammer curls

Typically, my sets look like this rep wise. 12, 10, 10, 8 or failure.

Originally Posted by boogaboogabooga

Also worth mentioning is I have a relatively physical job as I'm a loader at a Home Depot. I basically walk around and help load up trucks about 4 hours and 45 minutes for 5 days a week.

p.s. Built... you are damn cut. I'm hoping to get there someday.

Originally Posted by Built

Jeez no!

Oh dear no.

On a cut, you train heavy and short - just enough to hold onto lean mass.
You go into a high volume workout on a cut, you're just going to lose mass, get injured, get burnt out...

Not worth it.

Smith squats are notorious knee killers. You may wish to avoid those - particularly since your knees have problems already. Do real squats - if your doc gives you clearance -and stay the hell off smith. Use a heavy dumbbell at first and do goblet squats, or do lumberjacks with an oly bar in the corner.
goblet squats

Dave Draper Goblet video

From Christian Thibaudeau...

Lumberjack squats



Build your workouts out of heavy compound lifts - deadlifts, chins, bench, squat, millies, weighted chins - I like my reps low on a cut - maybe 3x5 for a heavy compound like deads, followed by maybe something like 2-3x8 split squats for hams, for example.

I don't do accessory work at all while cutting. I hardly do any at any point in my training, but on a cut, you aren't going to build anything, you're just trying to maintain.

You must be wiped! Low fat, all that cardio, high reps, training to failure! You poor thing!

One more thing: if you're hungry at night, budget some food for bedtime by undereating a little in the daytime. I always eat my last meal of the day at bedtime - I just try to hold off on eating breakfast until a little later in the morning so I shift the time of day when I eat to later, when I'm hungrier.

MUCH more comfortable. And I don't eat any starches until the meal before and the meal after I train.