I am 5'9", 189 lbs. I started working out at the Gym November 1st and didn't really worry about my diet. I was 200 lbs (23% Body Fat) when I started and I have lost 11 lbs to date. I lift weights 5 days a week for 45 minutes (various exercises for each muscle group) and then do 30 minutes of cardio. I have just recently been introduced to John Stone's web site and it inspired me to change my diet and try to imrpove my progress. I haven't lost any wieght in about 3 weeks and I have been very fustrated. My goal is to get to 175 lbs. Here is what I have been eating for the last two weeks since I changed my diet:

7 a.m. All the Whey Protein Shake w/fruit
1 cup Kashi Good Friends Cereal, Dry.
9 a.m. Nonfat yogurt
Banana
Noon Chicken Caesar Salad W/Low Fat Dressing and about 1/2 lb
chicken.
3 p.m. Turkey Breast Sandwhich w/Low Carb Wheat Bread
5 p.m. Workout
6:30 p.m. Dinner (chicken, salmon, ground turkey tacos or turkey
helper.
8:30 p.m. All the Whey Protein Shake w/Fruit

I also drink about a gallon of water during the day at work.

I am looking for advice on a weight training schedule (perhaps HIT) and any advice on diet. I would like to only lift 4 days a week and do cardio 6 days a week. Thank you.

Giving the foods you eat doesn't help a lot unless you give the amounts and your total calorie count for an average day.

If you don't do that already, just take some time to measure everything thing and get the cal/carb/protein/fat counts .

It's really not that hard to do and once you start learing the numbers and what your body needs, you don't have to do it everyday...... although some of us still do.

Andy's right. Unfortunately for all but the luckiest among us, the difference between working out & going along at a steady state with no physical changes happening, and reaching out physical goals, can be the difference between truly knowing what we're eating and having a rough idea. Doesn't sound like much of a difference, but it can be. You may know exactly what you're eating, though you've only given us a rough idea. If you don't know exactly, take the time to read this:

http://forums.johnstonefitness.com/showthread.php?t=1222

You're going to have to do what Marcus says regarding calculating your caloric requirements & macronutrients. Also the guides he gives for food choices are good, though it sounds like you're already making good choices there. The next step is to figure out how much of everything you need, how much you're getting, track what you actually do, and make adjustments. It may sound like work, but everything worth having takes work. You'll find it easy work in no time.

Also you may want to re-think following your weight training with cardio. There are many discussions about that here. One of them:

http://forums.johnstonefitness.com/showthread.php?p=130433#post130433

what everybody so far has said, is good advice worth taking into consideration.

no, check that -- it's SAGE advice that you should incorporate into your train of thought.

just to chime in: you should probably eat something immediately after your workout, or within 1-40 minutes. 1.5 hours after your workout is not good.