what to eat for definition?

Hi,
i'm new here but figured I'd ask for suggestions.  I've been working out for a while  and have gained some muscle.  Now I would like to lose some fat in order to achieve some definition.  I used to do about 40 mins of cardio but hear that might not be good for mucled maintainance.  So now i'm trying HIIT for twenty minutes.  I continue to lift weights, but can't seem to lose the fat and have my muscles show through.  I weight 162lbs at 5'9".
I think i'm cluelesss as to waht I should eat, carbs, protein, fats, etc etc.  any suggestions?

http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
 
That is a very good nutrition primer. A great place to get started.
Some people choose to increase protein intake and sacrifice carbs. up to a 40 % protein, 30 % carbs, 30 % fat.
 
Check out the nutrition forum for more information.
 
And yes HIIT is a great way to save muscle and rid fat.

ORIGINAL: Jane
-thehardway-
I am just curious-What are your typical meal plans?    

 
They are nothing to model your own after, well what I'm doing currently that is.
 
Wy most sucessful nutrient split was, I gotta think...
 
40% protien, 40% carbs, 20% fat
 
I lost fat, and kept, even slightly gained muscle. Any lower on the fat side, and the food is unpalatable to me. I'm a serious foodie, and can't do the severe super bland body builder diet, for any duration. I kept dedicated to that split, for the most part, rather easily. That was about 1 gram of protein per lb of lean muscle mass.
 
I have been having extreem dificulty with my eating plan for many, many months.
 
My Bf is a vegitarian, I cook dinner for us nearly every night. It's f'in me all up. I stopped logging my food when we started seeing each other (it was supposed to be a fling you see, but it didn't turn out that way). And I haven't been able to pick it back up. He has terrible eating habbits (frequancy is his major problem), so I over copmensate by makeing too much/too rich of foods, not only so he can actually recieve sustanace, but also so I can get enough protein out of my dinner. I just can't make one thing for him and one thing for me.
 
I am capable of maintaining my weight/muscle mass instinctively with out measuring and stuff, but if I want to complete my fat loss I'll have to log.  
 
I do eat about 6 times a day, although I don't find that to be the hardship that many other people do.
 
I do make a lot of complicated dishes, and I love pan sauces. I have figured out lots of ways to make them healthy, but they are not the extreme that is found on this board, it works for me but maybe not the best model for anyone else.
 
Wever99 I don't mean to jack your thread. Hopefully some one else will post to guide you further along, than I am able to.
 
 

no problem, Jane, we old ladies got a stick together!!
haha, jk!!

thanks ladies, i appreciate the input.

I personally do not get any fat loss or leaning from HIIT.  I have to do long bouts at a moderate intensity for results to lean down.  I also diet, although to get very lean to compete..........if I were not competing I may be less strict but you can peek at the info in my journal, its in the Online Journal section called fitness/figure 07
Linda
ps I am not suggesting you do it like me, just figured you may get some ideas to use on a less extreme level.
Linda

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