my training program is …

mon – run for 1 hour
tues- run for 1 hour
thurs- run for 1 hour
fri- run for 1 hour
sun- run for 30 min
References :

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I’m a 187 lb male, 19 y/o, 5′6" and here’s what i plan to do;

I’ve recently been reading up on the HIIT workouts, and i intend to start Monday, stay on it for 8 weeks & longer. My exercise weeks will look like:

Mon: (am) HIIT (pm) 300-workout
Tues: (am) HIIT (pm) Plyometrics + 1h of yoga
Wed: (am) Plyometrics(pm) Weights for upper body.
Thur: (am) HIIT (pm) 300-workout
Fri: (am) HIIT (pm) 300 workout
Sat: (am) 1h of Cardio(pm) Weights for upper body
Sun: Rest—————-Rest

The HIIT program I intend to follow can be found:
http://www.intervaltraining.net/Lose_Belly_Fat_Fast.html

Nutrition/Diet:

Breakfast:
2 scoops of protein powder, (140 cals, 27g protein, 0 carb)
1/4 cup of oatmeal (75 calories, 3g protein, 13.5g carb)
1/2 cup of "FiberOne" Cereal (60 calories, 25g carb, 2g protein)
+2 cups of water
+ My multi vitamin, calcium, Coq10 & vitamin C.

Between breakfast & Lunch i’ll eat two 100 calorie snack with a bottle of water each;
For example,
-6 baby carrots
-1/4 an apple
-6 almonds
(or)
-1/3 cup of pistachio’s in their shells… somewhere around 100-120 cals.. healthy fats.

Lunch, something high in protein like a chicken breast.. or soup.. or eggs… with a cup of yogurt and a slice of cheese. ~400-500 calories.

Then for an afternoon snack after my workout i’ll have a scoop of protein powder, with about 12 almonds.. that’s about 150 calories.

Then for dinner i’ll have some healthy stir fry, not too concerned about it. I’m a pretty healthy eater & i’ll go easy on the carbs.

Then if I get hungry after that i’ll have 1/4-1/2 cup of cottage cheese-100 calories.

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So, once again, In detail, what are you doing on a weekly basis as far as nutrition and exercise is concerned?

Hopefully you can share your idea’s & perhaps inspire others who need a starting point as a guide.