16 years old, want to build some muscles/lose fat, here my diet/workout. need advice.

[Joj]

Hello, im 16 years old (male). I an 5'9" (1m 80cm) and weight 187lbs (85kg).
I decided to lose weight (possibly around 30 pounds by september, thats my aim, im willing to work very hard).

A member of another forum suggested me this diet and this workout. I have been sticking to it for a few days, and would like to recieve some feedback from more people, i am a newbie and would like to see if what im doing is right.


Workout:
Chest:
Push Ups (Sets: 3 Reps: 8-15)
Dumbbell Press (Sets 3 Reps: 8-15)
Dumbbell Flys (Sets: 3 Reps: 8-15)
Chest Press (Sets: 3 Reps 8-15)

Lats:
Dumbbell Rows (Sets: 3 Reps 8-15)
Front lateral raises (Sets: 3 Reps 8-15)
Side lateral raises (Sets: 3 Reps 8-15)

Abs
Crunches (Sets: 5 Reps 8-15)
Leg raises (Sets: 5 Reps 8-15)
Knee Ups (Sets: 3 Reps 8-15)
Single leg lifts (Sets: 3 Reps 8-15)
Jack Knife Crunches (Sets: 5 Reps 8-15)

Biceps
Concentration Curls (Sets: 3 Reps 8-15)
Alternate hammer curls (Sets: 3 Reps 8-15)
Zottman Curls (Sets: 3 Reps 8-15)

Triceps
Bench dips (Sets: 3 Reps 8-15)
Dumbbell one arm extension (Sets: 3 Reps 8-15)
Leaning one arm extension (Sets: 3 Reps 8-15)

Shoulders
Arnold's Dumbbell shoulder press (Sets: 3 Reps 8-15)
Shoulder Shrugs (Sets: 3 Reps 8-15)

Legs:
Dumbbell Lunges
Bodyweight Lunges
Calf raises
Flutter kicks
rocking standing calf raise


And my diet is:




Breakfast 7am
Shredded wheat with semi-skimmed milk


Morning Snack 9am
Banana & Orange

Lunch 12pm
Wholemeal Turkey Sandwich (without butter)
Apple
Low-fat yogurt


Snack 2pm
apple/orange

Pre-workout
Slice of Pineapple

Post-workout
25g Protein bar

Dinner
Beans and bread with Chicken or Tuna, Tomatoes

Thanks in advance.

 

[Seanax]

This sounds good to me. It is also helpful if you include some cardio exercises such as jogging, kickboxing, swimming, running or simply just hitting the treadmill or elliptical in the gym. Cycling is also a good form of cardio exercise.