Cutting Body Fat

Training
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So I am currently on a variation of the Get Shredded and Anabolic Diet:

I am 25, 6’1", 207lb, 20.3% body fat. My goal is to cut 20lb in 8 weeks

My Macros are 60% Fat, 30% Protein, 10% carbs (all from veggies, raspberries, flax, and almonds)

I am getting roughly 2100-2300 calories a day.

I am lifting 4 times a week (M,T,R,F) and doing 10 sets of HIIT for 60/15 on a stationary cycle after each lift (That is all my exercise).

My question is, I have been reading the forums that doing too much cardio on a diet like this will be detrimental because it will burn my muscle away.

I was pretty much sedentary before I started this diet 19 days ago. But I want to do more cardio (was thinking like 30 mins of steady state on off days, or 2 a days with a fasted morning cardio for 30mins, either stair stepper, jogging, or elliptical) I am willing to do whatever is necessary to reach my goals.

Any advice?

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Also, My workout is as follows…

Monday:

DB Flat Bench 4 x 6-10
Cable Rows 4 x 6-10
DB Incline Bench 4x 6-10
Lat-Pulls (Wide Grip) 4 x 6-10
BB Decline Bench 4 x 6-10
Straight Leg Dead lift 3 x 6-10
Chest Flies (Cable) 3 x 6-10
Reverse Flies (Cable) 3 x 6-10
Medicine Ball Crunches 3 x 25
Reverse Crunches 3 x 15
HIIT

Tuesday:

Shoulder Press
Shoulder Shrugs
Lateral Shoulder Raises
Side Shoulder Raises
Shoulder Shrugs
2-3 Variations Triceps
2-3 Variations Biceps
2 Variations Forearms
HIIT

Wednesday: Rest

Thursday:

Squats
2 Variations Leg curls
2 variations calves
Leg extensions
Abs
HIIT

Friday:

Mix of shit from Monday and Tuesday

Saturday/Sunday: Rest

In the past I have done Chad Waterbury’s TBT Workout http://www.T-Nation.com/readArticle.do?id=508031 after working out a bout 2-4 weeks of doing a full body workout 2 x 10 for pretty much every muscle group.

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What the hell is “variation”???

Chose one or the other, start thinking long term, stops stopping, be consistent and stop it with the 6 or 8 weeks.

Seriously, a mediocre diet will work if you are consistent.

Did I forget the word, consistent?

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Seriously, OP - 3 different threads about cutting fat using 3 different diets???

Pick one, stick with it, see how it works. If you want to go the AD route (and it is a great diet) then BUY the book and READ it thoroughly. All your questions are answered there. (btw, I think it’s now called the Metabolic Diet, or something similar - they changed the name to market it better).

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Intermittent Fasting, skip yo breakfast, eat from 12-8 then fast from 8-12

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[quote]bbattle wrote:
I am 25, 6’1", 207lb, 20.3% body fat. My goal is to cut 20lb in 8 weeks[/quote]
That’s an oddly specific goal. Is there an event happening in 8 weeks?

[quote]My Macros are 60% Fat, 30% Protein, 10% carbs (all from veggies, raspberries, flax, and almonds)

I am getting roughly 2100-2300 calories a day.[/quote]
If you’re eating true to these macros, you’re on a relatively low protein diet. That’s not a good idea.

HIIT cardio immediately after weight training will burn muscle. Either move the HIIT to a non-lifting day, or do steady-state cardio right after the weights.

Exactly what progress have you seen in 19 days (or longer, as of today) - bodyweight, measurements, strength?

Based on your weekly workout plan, you don’t like training legs. Changing that would be nice.

It definitely seems like you’re mixing and matching a bunch of different training and diet plans. No offense, but you’re in no position to do that. Choose one training program, choose one nutrition plan, and follow them both to the letter. I can’t say that’ll get you to your goal in 8 weeks, but it’ll get you to your goal.

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[quote]bbattle wrote:
I am 25, 6’1", 207lb, 20.3% body fat. My goal is to cut 20lb in 8 weeks

Any advice?[/quote]
Google “PSMF”

T-Nation also offers their take on it here:
http://velocity.T-Nation.com/free_online_program/sports_body_training_diet_velocity/velocity_diet_30#velocity-diet-3-0

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Pick any of the diets mentioned, especially v diet, and do it as written. Don’t mix and match.

For training get on a basic 5x5 program like stronglifts

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[quote]Chris Colucci wrote:

[quote]bbattle wrote:
I am lifting 4 times a week (M,T,R,F) and doing 10 sets of HIIT for 60/15 on a stationary cycle after each lift (That is all my exercise).[/quote]
HIIT cardio immediately after weight training will burn muscle. Either move the HIIT to a non-lifting day, or do steady-state cardio right after the weights.
[/quote]

Does this include complexes? Almost every article I read on complexes suggests throwing some in at the end of a routine as a great fat burner.

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You are not 20% bodyfat…closer to 30%. You are out of shape. A quote directly from the article: “In fact, if you’re closer to 20% body fat than you are to 10%, this strategy isn’t for you at all.”

So seriously, of all the diets why this one? IT WAS NOT WRITTEN FOR YOU! START SIMPLE! Basically any program and just making a few healthy lifestyle alterations is all you need.

For the life of me, I cannot understand threads like these or sometimes the advice given in them. If the OP is in the shape he’s in he hasn’t even mastered a few simple rudimentary elements of the dieting/training world: namely train with intensity, eat a balanced whole food diet and try to eliminate the crap. What in the world makes you think he can handle counting macros and becoming as disciplined as a competitive bodybuilder overnight??? People spend too much time thinking about what works on paper, ignoring reality.