Here's more than you ever wanted to know about Paleo.
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If you're doing HIIT right, 5 days/week will lead to burnout. Limit to 2 per week. The chocolate milk thing was discussed on Dr. Squat a while back. Yes, it's better than some sports drinks but is inferior to a custom blend of whey, carbs, amino acids, etc.
You really need to do squats and deadlifts. Once I started, it required the whole stack of weight on the ab/adductor machines to challenge me at all. If your back is bad, try strengthening it first. Start with back extensions, etc. Squats and deadlifts are very knee friendly compared to machines. St...