Please comment on my fat loss program

MY DIET

First meal: Raw oatmeal (high fiber type) with non-fat milk and some protein powder. I also add some oil with omega 3 and 6. Maybe some berries too.

Second meal: vegetables with low-fat cheese, low fat meat plus non-fat milk.

Third meal: vegetables with low-fat cheese, low fat meat plus non-fat milk.

Fourth meal: vegetables with low-fat cheese, low fat meat plus non-fat milk.

Fifth meal: Low fat meat with some non-fat milk. I tend to emphasize protein here, and dont eat for 1.5 hours before going to bed.

I also eat some fruit (apple, orange etc) with a low GI from time to time.

I dont count calories. My diet consists mostly of protein, some carbohydrates and of little fat. I eat five meals a day, not too much and not too little to feel hunger or weakness. I believe my caloric deficit is quite slight, since I never feel hunger or weakness.

I also drink lots of water.. I sometimes mix green tea with it to get some fat burning benefits and taste.

WEIGHT LIFTING

Lets just say that i train most of my muscles, and I aim for muscle increase with my reps and sets. I understand this weight lifting part pretty well, so I dont have much questions regarding it.

After my workouts I drink a drink made of protein powder, banana and milk.

CARDIO

I do HIIT workouts on non-weight lifting days. I also dont do it first thing in the morning, since I dont have the time and I fear that catabolism.

During my HIIT cardio I drink water with a little protein powder mixed to it to slow down catabolism. I also dont do cardio after eating much carbohydrates.. I only do cardio 2 hours after my last meal.

I noticed that John Stone himself got significant gains while on a calorie deficit diet and doing rigorous HIIT and weight lifting. So he is the perfect example that HIIT works really well. I think that the reason why bodybuilders dont do HIIT is because they have incredible amount of muscle mass, which gets burned away because HIIT will shoot their metabolism trough the roof. Insted they do slow cardio to kinda surgically remove that fat.

What exactly do you mean by low fat meat?

What exactly do you mean by low fat meat?

Turkey, chicken, tuna.. the typical.

You seem to be drinking a lot of skim milk. Some milk is fine for cutting IMO, but maybe you could replace a couple glasses with a different protein source, and also replace the carbs from milk with some sweet potato or something.

You seem to be drinking a lot of skim milk. Some milk is fine for cutting IMO, but maybe you could replace a couple glasses with a different protein source, and also replace the carbs from milk with some sweet potato or something.

Thanks for the advice. I hear that potato GI & GK are quite high.

What do you think of my cardio program? Any opinions on HIIT? I get frustrated because the internet is full of conflicting information about HIIT.

You seem to be drinking a lot of skim milk. Some milk is fine for cutting IMO, but maybe you could replace a couple glasses with a different protein source, and also replace the carbs from milk with some sweet potato or something.

Thanks for the advice. I hear that potato GI & GK are quite high.

What do you think of my cardio program? Any opinions on HIIT? I get frustrated because the internet is full of conflicting information about HIIT.

you shouldnt post your entire program in one thread, because there's just soooooo much to respond to.
i'll try my best though.

Thanks for the advice. I hear that potato GI & GK are quite high.

What do you think of my cardio program? Any opinions on HIIT? I get frustrated because the internet is full of conflicting information about HIIT.

A white, baked potato's GI is nearly as high as glucose itself, yet it's still considered a complex carb.
But whatever...
If you're going to eat a potato, eat a sweetpotato or yam.
Low GI, and one of the most vitamin packed veggies you can eat.

as for cardio - if the internet is full of conflicting information, then that probably means BOTH methods work and get results.
i say, if you cant do fasted morning cardio, do mid-day HIIT.
even bodybuilders have their own preferences.
since you're already doing HIIT - here's an article that will make you feel like you made the right choice.
Article (http://www.physiquescience.com/index.php?option=com_content&task=view&id=28&Itemid=37)

My responses in CAPS....

MY DIET

First meal: Raw oatmeal (high fiber type) with non-fat milk and some protein powder. I also add some oil with omega 3 and 6. Maybe some berries too.
<<-- SOME PROTEIN POWDER?
INSTEAD, COOK UP SOME EGG WHITES. THE ONLY TIME YOU SHOULD BE USING WHEY IS AFTER A WORKOUT (OR DURING).
ALSO - I'LL SPEAK AS SWOLECAT AND TELL YOU TO NEVER MIX CARBS AND FATS IN 1 MEAL. SAVE THE OMEGA3 OIL FOR YOUR OTHER PROTEIN/FAT MEALS THROUGHOUT THE DAY -->>


Second meal: vegetables with low-fat cheese, low fat meat plus non-fat milk.
<<-- REPLACE LOW-FAT CHEESE WITH NO-FAT CHEESE
REPLACE MILK WITH ICEWATER. DITCH ALL MILK IF YOU CAN.
VEGGIES ARE GREAT!
TAKE 1/2 TBSP FLAX OIL HERE, OR 1 TBSP NATURAL PEANUT BUTTER -->>


Third meal: vegetables with low-fat cheese, low fat meat plus non-fat milk.
<<-- SAME COMMENTS AS MEAL#2 -->>


Fourth meal: vegetables with low-fat cheese, low fat meat plus non-fat milk.
<<-- SAME COMMENTS AS MEAL#2
NO MORE MILK!!!!! -->>


Fifth meal: Low fat meat with some non-fat milk. I tend to emphasize protein here, and dont eat for 1.5 hours before going to bed.
<<-- WHY DONT YOU EAT 1.5 HRS BEFORE GOING TO BED? HAH.
I CANT BELIEVE PEOPLE FALL FOR THAT MYTH.
AIM FOR SLOW DIGESTING PROTEIN, GOOD FATS, AND FIBER RIGHT BEFORE YOU BRUSH YOUR TEETH AND GO TO BED. -->>

I also eat some fruit (apple, orange etc) with a low GI from time to time.
<<-- K -->>


I dont count calories. My diet consists mostly of protein, some carbohydrates and of little fat. I eat five meals a day, not too much and not too little to feel hunger or weakness. I believe my caloric deficit is quite slight, since I never feel hunger or weakness.
<<-- YOU SHOULD REALLY KEEP TRACK FOR 1 DAY EATING YOUR NORMAL DIET. USE FITDAY.COM. YOU'D BE SURPRISED HOW FAST THE CALORIES ADD UP.
I WASTED 6 MONTHS WITH NO PROGRESS BECAUSE I NEVER KEPT TRACK ONCE. YOU NEED TO MAKE *SURE* YOU'RE AT A CALORIE DEFICIT, AND THEN REPEAT THAT EVERY DAY

ALSO - YOU NEED FATS FOR HORMONE PURPOSES, WHICH WILL MAKE YOU LOSE MORE FAT. LOOK AT MY SUGGESTION FOR MEAL 2, THAT SHOULD BE THE KIND OF MEAL YOU AIM FOR

ALSO AGAIN - YOU NEED TO EAT CARB+PROTEIN MEALS BEFORE AND AFTER WORKOUTS.
THE PREWORKOUT CARB/PROTEIN MEAL SHOULD BE 1-2 HRS BEFORE WORKING OUT SO THAT IT'S FULLY DIGESTED.
RIGHT AFTER YOU LIFT, MIX DEXTROSE AND WHEY PROTEIN WITH WATER. 2:1 RATIO. -->>



I also drink lots of water.. I sometimes mix green tea with it to get some fat burning benefits and taste.

WEIGHT LIFTING

Lets just say that i train most of my muscles, and I aim for muscle increase with my reps and sets. I understand this weight lifting part pretty well, so I dont have much questions regarding it.

After my workouts I drink a drink made of protein powder, banana and milk.
<<-- ERR-WRONG! WHAT IS THAT BANANA GOING TO DO?
YOU NEED SOMETHING HERE THAT WILL REFILL YOUR MUSCLE GLYCOGEN AND ACT AS A TRANSPORT MECH FOR YOUR WHEY PROTEIN
BUY SOME DEXTROSE ONLINE, MIX IT WITH WHEY, AND TAKE IT IMMEDIATLY AFTER WORKING OUT -->>


CARDIO

I do HIIT workouts on non-weight lifting days. I also dont do it first thing in the morning, since I dont have the time and I fear that catabolism.

During my HIIT cardio I drink water with a little protein powder mixed to it to slow down catabolism. I also dont do cardio after eating much carbohydrates.. I only do cardio 2 hours after my last meal.

I noticed that John Stone himself got significant gains while on a calorie deficit diet and doing rigorous HIIT and weight lifting. So he is the perfect example that HIIT works really well. I think that the reason why bodybuilders dont do HIIT is because they have incredible amount of muscle mass, which gets burned away because HIIT will shoot their metabolism trough the roof. Insted they do slow cardio to kinda surgically remove that fat.
<<-- JOHN STONE LOST ALOT OF MUSCLE IN HIS EARLY DAYS DOING HIIT.
YOU NEED TO TREAT AN HIIT SESSION THE SAME AS A WEIGHT TRAINING SESSION NUTRITION WISE, MEANING CARB/PROTEIN 1-2 HRS BEFORE, AND IMMEDIATLY AFTER. -->>


YOUR WELCOME.