Specific Workout/Nutritional Program Critique

[heythere555]

Hello All. First of all I would like to say thank you for taking the time to look at this post. To make it short and sweet, I am beginning a new program with the goal of loosing 25 pounds at a rate of 1-2 pounds a week. Ultimately I would really like to loose the weight by August of 2007. In addition to this, I would like to maintain muscle mass and, if possible, continue to gain stength and speed. For the sport I am training for, it is also necessary to increase my ability to utilize short sprints throughout the day along with some upper body strength. The following is what I have thus far. Any comments are welcome

Workout

Mon/Wed

HIIT about 25 min at the beginner level provided by R. Lewis.

Tues/Thurs

Cardio to get heart rate up for lifting (10 min)
Squats: 5x5 progressively getting heavier.
Bench: 5x5 progressively getting heavier
Lat Pulldown 8x3 same weight throughout
Behind the neck Military Press 2x20 same weight throughout
Standing Barbell Curl 2x20 same weight throughout
Ab Workout 2x20 varies by day

Fri

30+ min of medium level cardio

Diet

40p/30c/30f ratio
2175 Total Cal’s (500 under maintenance of 2675)
Broken down in grams as 218p/204c/72f

Breakfast (6:30am)
31/36/0

Mid-Morning (9:30am)
31/36/0

Lunch (12:30)
31/36/0

Pre WO (3:30pm)
31/36/0

Post WO (6:00) Whey/Dex shake
32/60/0

Dinner (7:00)
31/0/36

Pre-Bed (9:30)
31/0/36

 

[trainerty]

What sport are we talking about?
Your regiment is made for max strength but you waste energy on the warmup? Why do you need to elevate your HR before working out?

Why would you do that much cardio after a max training phase??

 

[heythere555]

The sport is competative paintball. For it I need to be able to move quickly for short bursts of speed. This, however, needs to be done for entire days/weekends so endurance is a must as well. Upper body strength is needed to be able to hold the marker (gun) steady for those lengthy times and explosive strength is needed to manuever it quickly. I thought that the warmup would elevate my heartrate so that the workout with low levels of rest between sets would aid in burning calories. Is this incorrect? Also, as I am pretty new at this, please clarify the question regarding doing cardio after a max training phase.

 

[heythere555]

Side Note

As a side note, my diet has become very clean. Whole foods are essential and processed is out. I have even completely cut out alcohol from my regimen so that I can get the maximum benefit. This will most likely be added in at moderation but because it has negative effects in itself and typically causes me to eat more unhealthily due to some lack in judgement I am abstaining from it.