stepped on the scale today and now i need help

[guyfromkop]

so i got on the scale today and i topped off at 240. last time i weighed myself was in august and i was 215, so basically i've packed on the pounds. so now it's time for me to get to work, i've been going to the gym a lot but i guess it's not helping. now here is where i need help. currently my diet was round 3000 calories and i lift weights 3 days a week. i'm wondering if i should cut it to 2500 or 2000? and i'm now going to step this up to 4 days a week and do HIIT 4 days a week. basically do cardio everyday but my two major leg day. my hiit will look like this

5 miin - fast walk
5 min - light jog
10 min - 10-15 sec sprints with 45-50 sec fast walk
5 min light jog
5 min fast to slow walk
total of 30 min


and my workout routine will be this

Day 1: Monday:

Bench - 5 sets of 3
Seated Pull-downs - Four sets of ten reps.
Face Pulls - Two sets of twelve reps.
Weighted Decline Sit-ups - Four sets of eight to ten reps.
HIIT 30 min

Day 2: Tuesday:
Power Cleans - Three sets of five reps.
Walking DB Lunges - Three sets of six reps.
Olympic-style Barbell Squats - Three sets of twelve reps.
Hyperextensions - Three sets of fifteen reps.

Day 3: Wednesday: HIIT - 30 min

Day 4: Thursday:
Push Press - Three sets of five reps.
High Pulls from the rack - Three sets of five reps.
Incline Dumbbell Bench Press - Three sets of eight reps.
T-Bar Rows - Three sets of six reps.
HIIT 30 min

Day 5: Friday
Deadlifts 5 sets of 3
Overhead Squats - Three sets of five reps.
Stiff-legged Deadlifts - Three sets of six reps.
Hammer Curls - Four sets of eight reps.
Reverse Crunches - Three sets of twenty to thirty reps.

Day 6: Saturday:
HIIT - 30 min

Day 7: Sunday: Rest


how does this look? please help

 

[LAM]

if you gained 25 lbs by accident the problem lies in your diet

 

[guyfromkop]

yea, my diet was out of wack

 

[WilliamB]

25 pounds on accident. hmmm quality.