WOW, ok from what I have read. I need 2920 cals to maintain my weight, so if I subtract 500 cals I'll lose weight.

So here's what I'm a little confused about a little,

Do I need to eat breakfast and then drink a shake before lifting?

But I don't eat breakfast before doing cardio, but still take a shake?

I need to maintain a heart rate of 120-130 bpm for 30 - 45 mintues because you don't actually start burning until after 20 mins. But what if I do HIIT?