Will my current routine work for my goals?

[Steve2186]

In December 2006, after not being on a scale in months I decided to weigh myself and was shocked to see 289 pounds. Well since then I have been eating healthy, atleast I think, and just within the past month added weight training and cardio. I am 6'1" by the way, and I am down to 254. I would like to get down to the 200 pound area just so I can feel better about myself. So, here is a breakdown of some of the things I may eat during the day staying around 2100-2300 calories and 100 or so grams of protein. I also drink only water and around 8-10 glasses a day and take GNC's Mega Men multivitamin.
Breakfast:
Kashi GoLean Cereal in Skim Milk
Fruit
Kashi granola bars
Grapenuts cereal
Oatmeal
Yogurt
2nd Meal
Fruit or vegetables
Kashi granola bar
Whey protein shake
Lunch
Turkey or Ham on whole grain bread/tortilla
Spinach salad w/ fat free dressing
Whole grain Pasta
Chicken Breast
Tuna with relish and celery
4th Meal
Cottage Cheese
Fruit or vegetables
Oatmeal
Whey Protein Shake
Supper
*Same as lunch*

Keep in mind I dont eat all of that just a variation or mixture.

My weight training routine follows the low volume progression described at ExRx.net where i do 50% workout weight for a warmup of 12-14 reps then preform 1 set 8-12reps at regular weight and increase if I exceed 12 reps. Its a full body workout 3 times a week:
Bench press
Straight-leg deadlift
Bent over row
Squats
Crunches
Military press
And some isolation:
Bicep curl
Tricep extension
Calf raises

I am very open to suggestions on my workout as I am relatively new to weight training and could use the advice.

My cardio workout consists of around 20-30 minutes interval training of either jogging, cycling, or elliptical work 4-5 times a week. Lately I have been trying HIIT for beginners on the treadmill but its difficult because I can run faster than top speed.

Ok I didnt think this post would be this long but I hope I touched on all the aspects. Basically i am looking for advice on my diet, my exercise, and my weight training. My goals are to preserve what muscle I have now and lose around 45-50 pounds so I can then focus on building more muscle.

 

[SgtTTTT]

Add in a couple more meals (eating a small-to-moderate meal about every 2-to-3 hours: 6-to-7 meals a day).

For your workout, that's a pretty-good start.

Add Upright-Row or Lateral-Raise & a rear-delt exercise like a Seated Bent-Over Lateral-Raise; chinning or lat pull-downs are also good considerations.

Rotate the order of your exercises as needed. Periodically change the grips &/or angles of the exercises, & occassionally substitute in other exercises.

Eventually work up to 2, then 3 sets (3x10 & 3x8-12 are quite common schemes that generally work well for most folks, 'though some do better with 5-7 or 12-16... experiment &/or rotate one week or month regular reps, then super-high rep, then high-rep... maybe an occassional low-rep power routine with some of these: Military-Press, Wide-Grip Upright-Row/Clean, Bench-Press, Parallel-Bar Dip, Bent-Over Row, Dead-Lift, Squat, Shrug, & Calve-Raise... & toss in some Curls &/or Chin-Ups &/or Pull-Ups).

 

[DEF]

I hate to be the one to regurgitate advice, but I think this is worth repeating: Pick up The New Rules of Lifting. It will be a great help to you in putting together a plan (or using one of theirs) whatever your goals. Beyond that, it's just a good read. I'm hardly a nutritionist, but your diet looks reasonable. Good luck.