Workout plan and intended diet - Advice needed

[Bryker58]

Hi guys, great website!!!
I am a 30 year old guy looking to make a few lifestyle changes.
I'm 5'11 and currently weigh 95 kgs (208 lbs). I’m hoping to get into shape and shed some kilos by altering my diet and begin training seriously. I am hoping to get my weight down to 80 kgs (175 lbs).
Between the ages of 17 - 22 i played sport at a semi professional level, and was in top notch shape. The last 4 or 5 years I’ve indulged in some of life’s more unhealthy pleasures eg. drinking too much, smoking, eating bad and hardly exercising.
I’ve drawn a line in the sand and I am ready to work my backside off to get myself back into shape. The only problem is, that I’ve never been guided as to what training to partake in, or diet regime to follow.
After googling different websites, I’ve drafted up a diet which i intend to follow and would really appreciate some feedback as to weather or not i am heading in the right direction.

Breakfast
Porridge made with water with a tsp honey
Cup of green tea

Morning tea
1 or 2 Boiled eggs and a handful of almonds
Large glass of water

Lunch
Chicken fillet or Steak with steamed vegetables (broccoli, carrot, beans, corn, pumpkin)
1 apple
Large glass of water

Afternoon tea
Small tub of low fat yoghurt
Handful of almonds
Large glass of water / Cup of green tea

Dinner
Grilled chicken breast / Steak / Fish
Steamed vegetables (broccoli, carrot, beans, corn, pumpkin)
Large glass of water

Evening
2 celery sticks with small amount of peanut butter
Large glass of water / Cup of green tea


I also intend to incorporate a decent amount of training into this diet.
I have been told that 45 mins of physical exercise before breakfast will assist me with the weight loss aspect.
In relation to the exercise I intend to do, I am hoping to do the following 3 or 4 times per week..
* Run around the local oval for 45 mins in the morning before breakfast
* Ride my bike for 1 hour in the afternoon
* Either 1/2 hour of weights, or 1/2 hour of further cardio in the evening

I would really appreciate it if someone could review my intended diet and training, and give me some feedback in relation to weather or not I am heading in the right direction. As i stated. my goal is to drop 15 kgs!
Thanks!!

 

[PLB_old]

It sounds like you're off to a good start! As for the evening exercise sessions, I would definitely opt for lifting weights, rather than doing an extra 1/2 hour of cardio. Gaining or at least maintaining your lean mass will help you much more in the long run in terms of burning fat, than only doing cardio.

Good luck and looking forward to reading about your progress!

 

[HyungJun]

2 handful of almonds+eggs+peanut butter+protein source (tradeoff between protein and fats) = a lot of fats. Healthy yes, but it is fats nonetheless. 100g Almonds = 54.7g fat. Times that by 2 and you are WAAAAAAAAAY over. And we still haven't added the fats in the other foods.

Also, with the vegetables you are eating, how much? What are your portion sizes?

Why before breakfast? Are you talking about fasted cardio? Research has shown it makes absolutely no significant difference. If you haev breakfast, wait 30-60mins, you will find you have more energy and be able to push harder= more calories burned. But this is all a personal preference.

Don't neglect resistance training.