Hmm..

I'm noticing my gut is getting pretty big.. :(

Time to quit being so loosy-goosy with my diet and cardio..

Can you help a brother out?

Those that have read my journal will know I've gone over this all before, but please, let me rehash this and get it straight for good and all..

I read the sticky on high intensity cardio, and I want to incorporate
Interval Build-Up Running (IBUR) into my routine..

I figure running outside? Maybe some elliptical machine in the gym? Running up and down bleachers at the skating rink?

Any others you can recommend?

Should I bother with low intensity runs/walks?

I had been going for 3 mile walks with a 40lbs pack once a week (Or so.. Like I say, I've been pretty lax).

I do 10 min of low (6mph) intensity running before each WO (every second day) as a warm up..

Some background:

I've been doing the Starting Strength for a while now..

Squats, bench, military press, chinups.. I'd like to say deadlifts, but I suck at them.. :(

Like I say, I try to work out every second day, and just take 2 days off when I feel I need it..

I'm 35, 6'3", 230lbs..

I haven't measured my body fat for a while, but it's gotta be around 22-23%..

I tried drinking 8 glasses of water a day, but it just made me piss like a race horse all night, so I figured a good night's sleep was better for me.. I just drink when I'm thirsty, always water.. OJ for a treat..

When I'm true to my diet, it's 30% protein, 40% carbs, 30% fat.

I won't spell out what I eat, but like I say, when I'm TRUE to my diet, it's the good stuff.. No sodas, sugars, white bread, bad fats (fats all come from olives, peanut butter, nuts)..

I TRY to eat at least every 4 hours (I dunno how the hell I can eat every 2 hours, but will try to make it every 3 hours, at least)..

But how many calories should I be going for a day?

This is a big question for me.. Maybe the MOST important of all..

Like I say, I've been lax in this area as well..

Sometimes I'll eat 3500 cals a day, some days only 2200..

SHOULD I be mixing it up, or aiming for the same totals each day?

With me doing strength training every second day, and HIGH intensity cardio for 15-20 minutes every day in between, what number should I be hitting to get lean without sacrificing too much muscle gain?

I want to be able to see some abs under the blubber! :(

Again, sorry if this is a rehash of what I went over with some of you in my journal, but I want to get some fresh eyes on this, and hopefully fresh comments from the same blokes (just don't flame my blundering ways too badly please!!)..

Thanks for reading!!!!!!!!!!!!!!!!!!!!!