For reference:
My Calorie Maintenance Level is 2684.
I'm Male; 5'10 185 lbs.
I'm interested in losing my body fat and gaining muscle definition. (I believe I have about 19% body fat)
1. Wake Up: Go to Class, eat egg-beaters (300 cals) and a glass of 2% milk
2. Lunch: Don't really eat anything good here.. not sure what to eat exactly
3. Workout: Leg Press, Seated Calf, Prone Leg Curl, Mid Row, Incline Press
4. Cardio: 15 minutes elliptical 1.5 miles 230 cals burned
5. As soon as I get home (10 minutes later) two scoops whey shake (420 calories)
6. Dinner: 2 chicken breasts or pork chops, maybe veggies, usually rice a roni (800 cals)
7. Late night: might eat a snack/drink a glass of milk or something
Time in between 1-7 I am sitting on my ass in class, or sitting on my ass at work, or playing video games, or studying
I'm trying to get at least 7 hours of sleep a night
They Whey I just bought and just started to use is:
I have access to treadmills, tread climbers, spin bikes, ellipticals (most preferred)
I also have access to access to this line of gym equipment:
I do have access to free weights, but I don't want to use them because I don't have anyone to show me my form/if my form is correct etc.
Anything you can do to help me in terms of portions, diet, what foods, what exercises, how much, etc. Would be greatly appreciated. Ty.