Is this workout schedule good for fat loss and muscle gain?

I recently just finished a 4 week traning session consisting of stamina/endurance building along with cardio/HIIT and getting as many miles as I can. I totaled over 50 miles in the 4 weeks and got fairly decent results as I slimmed from 140lb to 136lb. I know its loss of fat and not muscle. And I should be able to answer this myself since I know alot when it comes to fitness but I like to hear others opinions for a motivation boost. This week I was just experimenting but starting monday will be this schedule:



Monday: Biceps,Shoulders/Traps,Back (for strength gains and hypertrophy 8-12reps), Moderate intensity cardio(incline brisk walk/jog---30-45min on treadmill)

Tuesday: Chest,Triceps,Legs (for strength gains and hypertrophy 8-12reps), Moderate intensity cardio(incline brisk walk/jog---30-45min on treadmill)

Wednesday: HIIT

Thursday: Biceps,Shoulders/Traps,Back (for stamina and endurance gains reps 15-20), Moderate intensity cardio(incline brisk walk/jog---30-45min on treadmill)

Friday: Chest,Triceps,Legs (for stamina and endurance gains reps 15-20), Moderate intensity cardio(incline brisk walk/jog---30-45min on treadmill)

Saturday: HIIT

Sunday:HIIT





Note: My little gym is limited to most stuff but it gets the job done. Some days would be gyming twice a day because of timing and I have college and stuff so I'd sometimes split the moderate intensity cardio days to the morning or later in the day before or after weight training which would be going to the gym twice a day instead of the weight training with moderate cardio in one session. But the HIIT will be on off weight training days because I know what it can do. But I'm hoping this is good because im combining the 8-12 reps with the 15-20 reps in the same week for some kind of change and I think its a good different alternative. I eat pretty healthy but usually the same stuff. 100% whole wheat bread with peanut butter that has no bad **** in it and I only drink water and milk. The only fruit I get is bananas. And I get a protein shake after each workout cosisting of 1 1/2 scooops = about 36g of protein. I wouldnt say I get over 100g of protein but its pretty close to a 100. Id say I get about 70-90 on average. I also will be working abs everyday. I do the small meals a day thing with like 5-6 or 7 small meals consisting of about 200-500 calories usually breakfast being the biggest. During my 4 week training I was getting an average of 1650 calories a day. I'm thinking of doing the same thing for this workout schedule as well but the limit is 1800 calories. Think it's a good move for fat loss and muscle gain?Is this workout schedule good for fat loss and muscle gain?
sounds good to me..

keep at itIs this workout schedule good for fat loss and muscle gain?
Yup! Just stick with it, you're on the right track.

Good luck (:Is this workout schedule good for fat loss and muscle gain?
Wow! You are intense!!! I am very impressed, I can assure you that because of the fast reps with the weights you'll be losing good amounts of weight and not gaining muscle weight in the process. Muscle weighs more than adipose am I'm sure you know this, but because of your mixing things up like that you won't gain mass. Instead, you will tone every major muscle which looks amazing! Running is the fastest way to boost your energy while keeping seriously fit, and you are doing better than I could ever suggest! I may copy your workout for future use if that's ok... I'm not sure you have very much if anything to lose regarding weight. I was going to try and suggest (not that you need any changes) that you also try waterfalls. You can use this technique with any workouts. When you work on abs for instance sit-ups/crunches, do about 20 first... Then stop for 30 secs... Then do 19... Stop for 30 secs... 18... You get the picture. These should be done at a quick speed to avoid bulking up, but you will surely thank me for what results you do gain. The best is to use this kind of workout with your arms, like doing pull-ups. You will be stronger than serious weight lifters and have more endurance without all the unnecessary extra mass. Anyways, you've already motivated me so I'm going to the gym now... Thanks!