diet and workout for fat lost....??

[AnDy_Ho]

Hi, well basically im trying to lose some fat. Im 5ft 10in and weigh 172 lbs, think i was like 140 lbs bout 2 years ago so ive put on muscle/fat.

Workout
Monday: FBW-
bench press 3x10
military shoulder press 3x10
deadlift 3x10
squats 3x10
bent over rows 3x10
dips 3x10
barbell curls 3x10
10min row

Tuesday: cardio+abs
4 ab exercies 3x15
20mins on crosstrainer
20mins treadmill

Wednesday: FBW-
incline bench press 3x10
upright row 3x10
deadlift 3x10
squats 3x10
wide grip pullups 3x10
skullcrushers 3x10
barbell curls 3x10
10min row

Thursday: cardio+abs
4 ab exercies 3x15
20mins on crosstrainer
20mins treadmill

Friday: FBW
bench press 3x10
military shoulder press 3x10
deadlift 3x10
squats 3x10
cable rows 3x10
dips 3x10
barbell curls 3x10
10min row

Saturday: cardio+abs
football training
3 ab exercises 3x20

Sunday: cardio or rest
football match
or
rest


Diet
Meal 1:
1 whole egg and 3 egg white omlette
broccoli
2 slice wholemeal toast or 2 weetabix with enough skimmed milk to mash it all up lol

workout

Meal 2:
whey protein shake with water
packet of oats with bit of skimmed milk to mix it up
apple

Meal 3:
chicken breast
broccoli
tablespoon peanut butter

Meal 4:
Salmon
broccoli or lettuce

Meal 5:
whey protein shake with water
tablespoon of peanut butter

note: omlette, salmon and vegs i add bit of sunflower oil


Is there anythings i can change to improve it? on the diet side of things i dont count the calories or nutrients so im not sure if im getting enough nutrition to feed my body. But would you say im eatting too much or too much?

 

[malkore]

if you are an 'average male' your breakfast is light on protein. only 3g of protein per egg white, 6g per whole egg. so that's only 15g of protein, plus a bit from the milk. and i'd stick to a serving of old fashioned/steel cut oats at breakfast.

bread has no place in a good cutting diet (thats MY personal opinion)

but generally speaking, your plan is sound.