@ pitysister: thanks, man, again, i learned something new ;)
if you really don´t do hiit cardio longer than 12 minutes, you can do it after every workout, so 4 times a week hiit cardio. your 4day slip sounds nice and useful, stick to it ! on 1-2 rest days you can do moderate cardio, but longer, 30-45. but take one day completely off and just relax without doing sports. i would not use instant oats, they have a higer glycemic index, stick to raw oats. don´t eat carbs within 3-6 hours before going to bed.