General question(s) help

[ConorD55]

Facts before I start---5'11 164 , would say around 11% body fat

So, I recently started a HIIT workout program in the hopes of building lean muscle and shredding some unwanted fat on stomach. question(s) are:
1) What protein do you recommend me consuming? based on what im looking for
2)Wondering if theres anything wrong with eating menu: brkfast: 2 eggs and a bannana, lunch: chicken salad w/a lean cuisine meal, dinner: steak or more protein and of course a protein shake before and after workout. Is that too much protein, especially if i wanted to lose some weight in ?
3) Also, workout doesnt specifically put in cardio, but should i do it 2-3 times a week? explosive cardio workouts or treadmill stuff (a good athlete).

Really would love a six-pack and trying everything to get there, just need some guidance or suggestions if im doing stuff wrong!

Would really appreciate some advice here, thanks!!!!

[Boss Man]

hi there Conor good to speak with you.

I'll address your questions as best as I feel I can.

1) What protein do you recommend me consuming? based on what im looking for

(Do you mean the type or amount?)

2)Wondering if theres anything wrong with eating menu: brkfast: 2 eggs and a bannana, lunch: chicken salad w/a lean cuisine meal, dinner: steak or more protein and of course a protein shake before and after workout. Is that too much protein, especially if i wanted to lose some weight in ?

(No I wouldn't too concerned about the protein intake, although you might be a bit under with your calories and you may be better to add snacks in in the mid-morning, mid-afternoon and mid-evening.

You can have various options like microwave baked beans, soup and rice dishes, low fat cheese, pre-boiled eggs, nuts, peanuts, flax seeds, vegetables including pineapple, celery sticks and raw carrot, fruits including tomato and cucumber, low sugar yoghurt, bread, sandwiches and beef, ham, turkey and chicken from a packet.

Some of these are complete snacks and some are partial snacks, but you'll work out which are which )

3) Also, workout doesnt specifically put in cardio, but should i do it 2-3 times a week? explosive cardio workouts or treadmill stuff (a good athlete).

(You could do the treadmill stuff 2-3 times a week, like interval stuff for example, but it depends on what your workout system was, you could if you were doing a 3 day weight lifting system do the cardio on off days, so it would look a bit like this.

Day 1. Weights

Day 2. Cardio

Day 3. Weights

Day 4. Day off

Day 5. Cardio

Day 6 Weights

Day 7. Day off

If you do a 4 or 5 day split, or just intend to do cardio on a workout day, then you could do cardio later in the day and do something that won't tax the muscles you worked as much, so don't do vertical cardio after leg sessions so as not to tax the legs too much, go for exercise bike and after upper body stuff do bike or treadmill not rowing, or if you do a TBT system do the bike stuff, so you're minimising any extra taxation on the muscles you're worked, to improve the recovery process.

Cardio later is better, but if you can't do it later then do it after.

These are the main ways to do cardio when doing weights and they are ranked from most beneficial to least beneficial

1. The day after

2. Later on

3. Straight after

4. Before weights

Option 4 is not a terrible way to do cardio in relation to weights, but it's not as beneficial I don't think as the other 3 options and option 1 is the best in estimation, because you're getting nearly 24 hours rest after a workout before doing it.)