ok, I'm getting my diet in check now. yesterday went like this:

7:45 - 1 bowl of Special K cereal w/ skim milk

10:45 - a Nature Valley Bar ( 180 cal, 29 carbs, 4 protein)

1:00pm - Turkey, checken and chedar cheese sandwitch w/ 2 slices of bread and a bannana

1:30 - LEG DAY did squats ( 15, 10, 8)
leg extensions (15,10,8)
calf raises (15,10,10)
prone leg curls (15,10,8)
45 min slow eliptical - legs were killin me at this point - the squats did it!

3:30 - 2 scoop of GNC protein powder - 40 grams of protein, 10 carbs

5:00 - 2 turkey dogs w/ 2 slices of light italian bread, about 160 cal and 15prot, 10 carb

8:00 - salad w/ chicken and ranch

11:30 - protein shake and a hand full of chex mix( im trying not to eat carbs b4 bed but they were calling!!- I ate mostly wheat and peanuts in my hand full)

12:00 - bed


-Going to start doing 4 sets instead of my normal 3
-Going to do more compound excersizes to raise T lvls ( can you tell iv been reading here?)
-Going to get some ideas from the nutrition section here and go out and get all my groceries and plan every single meal for the rest of the week. My second meal was horrible because I needed something but only a vending machine was there.
-I need to get a scale so I can measure the ammount of chicken and turkey and cheese im using in my sandwitches.

Questions:-If im cutting should I spike my diet after my workout w/ carbs w/ my shake for better absorbtion or keep it to low carbs??
-I read somewhere bannanas are bad on a cut - is this true? ( I love em)
-I will keep doing slow cardio after my lifts but is it ok to do HIIT later in the day? I work out around 1-2 pm than go back to work, once I get out of work at 9:30 I like hitting the gym again - would it hurt if I only did like 30 HIIT than? That would be doing cardio twice a day but its spread out and not for long intervals at a time.
-How long can I stay on the EC stack b4 I should take some time off?? 3 weeks on 1 week off ok or can I go farther?

Supplements:
GNC Mega Men sport Vitamin - 2 a day
ON Superior Amino tabs 2222 - about 6 a day
GNC protein powder
Generic caffeene - 200mg x 3
Bronckaid for Ephedra- 25mg x 3