experts help please

[maddbomber]

i am going to cancun in november...im actually 12 weeks out....im currently doing a cut (see sig)....my diet is pretty well in check (i think)....my only question is about cardio...

i currently do 3 sessions of HIIT a week....two of them involve competitive basketball for about 3 or 4 15 minute games...i would like to add cardio before i go to bed...what is best, HIIT or a longer slower cardio for about 30-45 minutes?

my cals are 1800-2200 of eggs, lean beef (93/7), chicken breasts, tuna, protein shakes, green beans, corn, tortillas, rice, whole grain cereal, milk, apples, bananas, cashews, almonds, and peanuts.....

currently at 200 and hoping to drop close to 24-25lbs of fat....

i should also throw in that i do an upper/lower split three days a week...

[TheHorseman]

Substrate of energy is overrated during cardio. I say bust ass like you train for 30-45 minutes and treat your cardio like you do your lifting as far as nutrition goes - I'd drink bcaa's before and during it.

Intense cardio forces the lifting like effect: you won't burn tons of fat DURING, but the compensation kicks in and post-cardio you'll have a serious afterburn in your body's attempt to preserve glucose.

See my journal (Chuck Norris) in the last 3 pages and you'll see my regimen for the next 15 weeks as I prepare for my show. Also see Tommy's "2 weeks to lose fat" thread and I spell out my carb cycling stuff there. Of course, you have 12 and not 2 weeks, so you don't have to be quite as drastic.

I'm in a very similar mindset and situation as you are (for different reasons), but if you ask any questions in my journal, I'll offer my advice if you're interested.