ok back in june 14, i designed a nice well balanced diet and from doing so i've lost 17 pounds so far. Excluding water weight which i already lost before. My method of weight lost was with HIIT and it was great. Anyway on to the main question. I'm not yet where i wanna be at which im 20 pounds away from but, I wanna know if i could do endurance excercises with my Regular HIIT routine. I Hear its hard as hell to gain muscle but im not really trying to gain muscle. I wanna have more endurance in ab crunches and Push ups for example. My diet doesn't really consist of alot of meat but i have whey protein backed up. So is it possiable to gain muscle strenth even on a certain diet and cardio routine? My diet 2 slices of wheat bread with jelly and 1 glass of milk for breakfeast lunch is some ceral with sliced up bananna and 1 cup of mil dinner is 1 cup of white rice with some sliced up chicken breast. Some snacks that i munch on is normally apple sauce/ grapes/ and some OJ's throughout the day i also drink about 1 1/2 a gallon of water a day.