Hi All!

So I like going to my morning circuit training - 30 minutes on an empty stomach.. and then following with a big glass of Kefir (3.4gm carb of which 3.3gm from sugar, 3.3gm protein - per 100gm) - Good enough?

I want to start doing 20-30 minutes of HIIT in the evenings and wondering if its advisable to eat anything before. (it'll be about 1.5 hours after a low carb, protein dinner)

Big question I have is about Protein shakes - are they worth it if I'm trying to lose fat? I have about 10kg/22lbs to lose.