help with weight loss

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i've searched through some threads and noticed all the critics need as much info as possible so ill do my best.

Im 240lbs, 5'9, 21 years, and i'm trying to lose weight while gaining strength. I've been on this diet for couple of weeks now, lost a moderate amount of weight.

Diet:

Morning:
Vanilla Almond Special K
2 pieces of toast
Glass of orange juice

Lunch:
Skinless Chicken Breast with apple and banana
or
i'll replace the chicken with turkey or tuna sandwich

Dinner:
Load of boiled vegetables
or
a big salad


I'm thinking i need some more protien, so i was wondering if drinking protien shakes in between as a 4th and 5th meal would be sufficient, or 2 much maybe?
Or is this diet crap?


My workouts go like this:

4 days a week i do cardio (climb stairs) for about 30 mins (i aim for 1000 steps). I also do crunches and leg raises everday.

Day 1:
Chest - upper, middle, lower
Back - upper, middle, lower

Day 2:
Quads
Hamstrings
Calves (can i do these everday aswell?)

Day 3:
Triceps
Biceps
Forearm (can i do these everday?)

Day 4:
Just Cardio

Day 5:
Deltoids - front, rear, side
Traps

Day 6:
Rest

Day 7:
Hockey, or Basketball
 
You aren't eating enough, you aren't eating as often as you should, and you don't get enough protein - at all, nowhere near it.

more details on the workout needed, exercises, sets, reps..

you don't need to do every "part" of the chest every time you do chest either.
It doesn't look like you have shoulder or military presses. Arms don't need their own day. Focus on large muscle groups and compound lifts, then do isolations last.

Maybe try a basic, chest/tris, back/bis, legs/shoulders (of course with days of rest in there, don't do three days in a row)

or a full body a few times a week.
 
Hi and welcome!

Just a few suggestions:

-Your breakfast needs some sort of protein. An egg or some cottage cheese is good.

-Your dinner has no protein listed either! You definitely need more protein. You need about 1 gram of protein per pound of body weight. protein shakes are good, as long as they don't have a lot of carbs or fats as fillers. You want pretty much all protein. Maybe try some Whey?

-If you are 240 pounds, it sounds like maybe you're not getting enough calories. You'd lose a lot at first but soon go into starvation mode, which is BAD. For weight loss, multiply your weight by 12 for an estimated calorie intake (for you, 2880).

-Are you male or female? Either way, I was wondering what specific exercises you do for the muscles you listed. It looks like you're doing a good job with your cardio. Are you doing different intensities?

-All muscles are the same, and should not be worked more often than every other day. Muscles grow during resting, not during working. They need that recovery time.

I hope this helps a little!
 
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