Generally long distance cardio is not that great for fat loss. Your better off with sprints or weightlifting with short rest periods and high reps (10-15).

For diet, whole grain is only marginally better for you, just try and skip the carbs as much as you can. Don't eat too little.


I eat mostly meat and cheese except after my workout, which is either a weight circuit or hill sprints (which are highly reccommended).