So you want to get bigger?

Bulk and cut again. You will find that most serious body builder go through that cycle - that is how it works.

Alternatively, do a lean bulk (some people detest cardio so that would be your choice if you don't want to cut).

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or just keep on lifting weight with proper diet?

This is maintenance or lean bulk.

Research then choose your method. Good Luck.

He answered you already.

And DONT do intensive cardio after weight training!!! You risk catabolism-bloody counter productive when you are trying to bulk. If you INSIST on doing cardio right after then keep it low-moderate intensity. It can assist a little with recovery..

Besides, why on earth do you want to run intensively (unless you are a runner?) when you are trying to bulk if you don't have to?

1) If you can do weight training after HIIT, you are doing HIIT wrong. You should feel like not doing ANYTHING after finishing your HIIT session. Thats why it is called HIGH INTENSITY - It is intense! Otherwise it is just Interval Training.

Do HIIT on days you are not lifting. On lifting days if you MUST do cardio, do LISS AFTER lifting. Finally, take one day off a week to not exercise because HIIT and lifting is going to stress your muscles and body and will require time to heal and recuperate - exercising intensely everyday for too long a period of time is counter productive and is a sure way to head to a break down.

2) Since your main goal is losing fat, all you need is a caloric deficit. It ultimately doesn't matter what you eat - Although it is important to note that what you eat will affect how you feel (eating a healthy diet will make you feel better than eating crap). To maintain muscle mass, ensure at least 0.8g of protein per lean pound of body mass.

So in short:
1) HIIT on days your NOT lifting. On lift days, do LISS after weight lifting.
2) Find out your TDEE, create a 20% deficit from that (don't make too large a deficit). Learn to count calories so you meet your caloric needs. Consume 0.8g protein/lb of LBM a day to maintain muscle.

*shrugs* Bump it up to whatever intensity makes you feel like you are not going to want to do any other exercise after the HIIT session. For some people 10-11km for 30 seconds oso cannot tahan. Since you are obviously more fit, you have to make it more challenging. Remember to not hurt yourself though.

I don't understand what you are asking? If you want to determine your body fat %, the cheapest way is to eyeball it (You can post a picture here and the experienced sifus can help give you a rough idea). Otherwise, there are electronic scales, calipers, scans, etc. Besides a DEXA scan (which I am not even sure is possible to find in Msia) all of these are estimates. The best are calipers to measure your body fat (handled by someone experienced otherwise results are skewed too) as they have a 98-99% accuracy rate. You might call around to doctors, or sports centers to find out if there is someone who can measure you. My suggestion is eyeball it, make sure your diet and training is on point to maintain max muscle, train-eat-sleep, don't stop until you are happy with your body. If you find yourself too thin, too bulky, too whatever - Stop, reevaluate, determine new goals, readjust training and nutrition, continue.

It isn't complicated. You don't NEED supplements, or meal timing, or a gym, or a training partner, or a book. Just common sense, a plan, determination and patience.

Keeping it simple and sustainable is the best advice anyone can offer.

Aw shucks Thanks for the thumbs up

And +1 to the no need for cardio. Diet has been proven to be key for fat loss. The saying 'You cannot out-train a crappy diet' is true.