Hey Guys,

I have got a problem here which I am not sure the how much time do I have to spend on HIIT and Weight Training to lose more fat.

My current body analysis :
Weight - 78kg
PBF - 20.8%
Muscle Mass - 33%
Visceral Fat - 5/9

10 mins warm up (Cycling) - 60 mins weight - 10-12 mins HIIT - Stretching

My HIIT (20 sec work:10 sec rest)(2-3 rounds):
Burpees
Squats
Plank
Jumping Jack
Wall sit
Pushups
Lunges
High knees
Mountain climbers

My Weight Training (Roughly) :
25% of MAX x 25 reps
50% of MAX x 12-16 reps
50% of MAX x 12-16 reps
75% of MAX X 8 reps

I am losing fat about 0.5% a month.

I take carbs for breakfasts and lunch(whatever I can buy).
Only meat and veges and fruit for dinner(no carbs).

Should I spend more time on HIIT OR more heavy weight training in order to lose fat quicker ?

Hey mate, meaning to say that my workout plan is fine ?

All right then. I shall be more choosy with my lunch.

Noted that mate.!

Hi Guys,

I am planning my fast and feast period but I am not sure if I can slot my weight training during Fast period ? Or I should slot it in Feast period ?
Fast Period I should do low intensity cardio and yoga only ?
During Fast period, what do you all drink other than black coffee and water ?

Fast - 8pm till 12 noon
Feast - 12 noon till 8pm

Thanks.

Purpose = Intermittent Fasting
Reason = Need to know how should I plan my workout

Yes. You are right. I missed out to mention IF.

Lose Fat > Gain Muscle