I found this article and I thought it had a lot of great information, so I thought I would post it for all of you who want to add lean muscle mass. I did try the HIIT for my cardio and let me tell you I was dying at the end. I do not mind cardio, but I only like to work out 4 days a week and trying to fit in weight work and cardio takes up to much time, so I think this is the way for me.
http://www.bodybuilding.com/fun/sclark34.htm
http://www.bodybuilding.com/fun/sclark34.htm