That much activity plus calorie and carb restriction are a recipe for disaster...even if youre trying to cut. Itll take you in the opposite direction because all that activity alone is going to up your cortisol production. This tells your body to store fat. It also competes with testosterone rendering it all but useless. This in turn, tips your testosterone/estrogen ratio in the wrong favor. When estrogen levels exceed testosterone levels, this can also contribute to fat storage. Estrogen can result in a soft, doughy physique. The more estrogen there is, the more cortisol there is. Too much activity is a bad thing.
You have to find a happy medium with it all. Sure while youre exercising, your heart rate is up, and youre burning calories, but whats going on beneath the surface is the exact opposite. Mechanisms coming into play telling your body, OK, as soon as this dude is done here, were gonna up the fat storage so we can handle this next time. Its the under the surface mechanisms that must be stimulated, or you must avoid stimulating. Sure, on the surface youre a rip roaring cardio machine. Theres nothing wrong with that, but all that activity is bringing mechanisms into play to fight you on that with everything the body has as its resources.
If too much activity alone wasnt bad enough, then theres the calorie and carbohydrate restriction. This alone signals your body to actually store more fat. Then you have to seriously deprive your body of what it wants most to engage a mechanism to cause it to release fat. Again, this is kinda in the opposite direction, if you ask me. On top of that, low carb diets leave you severely dehydrated. Your muscle cells cant hydrate properly without glycogen. For every 1 gram of glycogen you have stored, the cell will hold 3 grams of water to keep it hydrated.
So when you go low carb, not only are you depleting the cells in your body of their reserve energy sources (a very bad thing), but youre dehydrating them as well because for every 1 gram of glycogen lost, youre losing 3 grams of water. Thats a bad thing, a very bad thing. Lets add insult to injury here. You read all the articles about how bad sodium is for you, so you cut sodium out of your diet along with these very important carbohydrate. This sets you up for even further dehydration because sodium is one of the few electrolytes circulating in your blood stream for hydration. The other electrolytes have vastly different functions and are busy doing other things, but sodium is always available to hydrate cells. When you cut out sodium, you add to your own dehydration.
So add all these factors together. Its a recipe for complete disaster. The high protein, high fat diet puts you at risk for everything from heart disease, strokes, heart attacks, peripheral arterial disease, colon cancer, early prostate enlargement which could lead to prostate cancer, or at the very least poor prostate function, etc. etc. etc. The list of negatives associated with a high protein, high fat diet is atrocious. Adding all that activity on top of it, which in turn, leads to the cortisol increase, the testosterone decrease, which leads to estrogen having the favor in your blood stream, and you have an internal nightmare going on, bro. But at least you look healthy on the outside, my man.
If youre going to lift early and do HIIT later on, thats fine. At least be consciously aware, that if you do that, you gotta feed the machine on top of it. You gotta eat more for that to work. Your metabolism is going to be a train wreck if you lift weights early, do HIIT later, AND restrict calories, carbohydrate, and sodium on top of that.
Id have a high carbohydrate, moderate protein diet after the lifting til about 4 or 5 oclock. Then taper off the carbohydrate and start increasing the protein intake leading up to your HIIT. Then after the HIIT was finished, Id treat it like a lifting session and down a whey protein shake with some dextrose, maltodextrin, or both. Then depending on what time it is when the HIIT is over, and how close it is to bed, Id adjust my diet accordingly.
...That rocked my world. Um, REEEEEEEEEEP'd!!