Help with Diet/Excercise routine

[mog476]

Hello,
I am new to the forum but I found a lot of the information very useful so far. Here are my stats:
Age: 26
Height: 5'6"
Weight: 185
BF%: 28%

I would like to be:
Weight: 150 (there abouts)
BF%: below 10%

Exercise:
Morning cardio: 45 minute interval treadmill training x 6 days a week
Lifting in the afternoons (45 mins including 10 min cardio to warm up) x 5 days a week

My questions are...do I keep up my exercise routine or is it too much?
What do I need to change to the following eating habits (here is my journal for 1 day):

Breakfast
Egg Whites - My Egg Whites, 3 large egg whites 60 1g 0g 13g 0mg 200mg 1g 0g
Oil - Olive, 0.5 tablespoon 60 0g 7g 0g 0mg 0mg 0g 0g
Sprouts - Low Sodium Sliced Turkey Breast - No Skin, 2 ounces 50 0g 1g 11g 20mg 260mg 0g 0g
Raw - Apple, 1 Medium 94 25g 0g 1g 0mg 0mg 19g 4g
General Mills - Fiber One Orig Bran Cereal, 1/2 Cup 60 25g 1g 2g 0mg 105mg 0g 14g
Lactaid Fat Free Milk - Lactose Free Skim Milk, 1 cup 90 13g 0g 8g 5mg 125mg 12g 0g
Lunch
Yoplait - Light Strawberries 'n Bananas Yogurt, 6 oz 100 19g 0g 5g 5mg 85mg 14g 0g
Generic - Almonds Raw Approximately 29 Kernels = 1 oz, 9 almonds 58 2g 5g 2g 0mg 0mg 0g 1g
Dinner
Boca Original Vegan Meatless Burgers Costco - Vegan Burgers, 3 burger 99g 300 27g 3g 57g 0mg 1,140mg 0g 18g
Bimbo - 100% Whole Wheat Bread - (Light Integral), 4 slices 240 47g 2g 10g 0mg 672mg 1g 10g
Generic - Bare Fruit 100% Organic/Bake-Dried - Cinnamon Apple Chips, 12 grams 29 8g 0g 0g 0mg 17mg 7g 1g
Low Fat Mayo - Light Mayo, 20 g 23 5g 1g 0g 0mg 145mg 4g 0g
Avocado - Thin Slices, 4.5 slices 75 9g 7g 3g 0mg 0mg 0g 3g
Tomato - 5 Slices, 1 Medium Slice 4 1g 0g 0g 0mg 1mg 1g 0g
Tomato - 5 Slices, 1 Medium Slice 4 1g 0g 0g 0mg 1mg 1g 0g
Snacks
Kashi - Chewy Granola Bar - Trail Mix, 1 bar 140 20g 5g 6g 0mg 95mg 6g 4g
Fiber One - 90 Calorie Brownies, 1 brownie (25g) 90 18g 3g 1g 0mg 100mg 8g 5g
Horizon Organic - 2% Milk, 1 cup 120 12g 5g 8g 20mg 125mg 12g 0g
TOTAL: 1,597 233g 40g 127g 50mg 3,071mg 86g 60g

Thanks in advance for any help!

Sincerely,
Andres

 

[workoutdvdworld]

I think your exercise routine is fine, although you might want to mix up your cardio a bit and do something other than just the treadmill. You can do interval training using any cardio equipment - rowing machine, stationary bike, stepper, cross trainer etc. Also, what sort of weight training routine are you doing. Are you doing a 3 or 4 day split? Are you keeping track of your sets, reps and weight so that you can continually challenge yourself? The more muscle you have the higher your metabolic rate will be, so it's important to actually build muscle not just do endurance weights which will just maintain your current muscle mass.
In terms of food, your diet seems ok, however, I would definitely add in a good quality protein powder especially after your weight training. You need to make sure you are eating enough protein to feed the muscle you are creating.
The best thing to do is to use an online calculator to work out your weight loss calorie level and also the combination of macro-nutrients you should be eating in order to optimize fat loss and muscle gain. The website bodybuilding dot com has all the tools you will need.
It seems that the calorie intake is quite low for someone of your stats. If you eat too little your metabolism will slow down and you won't be able to shed the fat. Make sure you work it out properly using the online tools.