WAH..Oat and milk for all 3 meals

dont have to go so hardcore man... you still need proper meals.

Your morning meal is good..
For dinner...You can still eat your food like chicken and all...just lessen your carbo intake for your dinner.

=D try doing your cardio in the morning and evening. Morning as in empty stomache. Don't go too intense...since you're on a bike not sure how long you should cycle >.< I'll leave it to other gurus here.

What i did was running in the morning and evening. Proved to be effective.

I just got home =D got badminton session soon

I jog 2KM each session. Pretty constant distance..I dont time >.<
last time i timed myself...2KM in 13mins 20 secs lol

Slow pace i guess hehe...

good job bro =D

i used to do like what you did.

Which was using landmark to see when to start sprinting.
I didnt clock my time of sprinting and jogging lol but 100% feels damn good after that...sweat alot right?
awesome feeling.