diet help wanted

[loftgroover2]

hi peeps newbie here need help on dieting but its pretty hard due to my working hours which is 6 a.m - 2 p.m, 10p.m - 6 a.m, 2 p.m - 10 p.m this week i'm on 6 - 2 and this week i started my workout/ diet program
5 a.m wake up
6 a.m in work take 50 grms protien shake
8 a.m 1 boiled egg and 1 apple
10 a.m 50 grms protien shake
12 p.m single turkey sandwich
3 p.m baked potatoe plain
4 p.m gym
5 p.m 50 grms protien shake
7 p.m 2 chicken breasts with either veg or salad
9 p.m 1 low fat yogurt

gym wise i've done this week is as follows
monday
chest/tri's
incline flies, bench press, cable flies top, cable flies bottem, peck deck
tri's
rope extension, rope push down, dips, crucifix extension top cable
tuesday
shoulders/back
up-right row, dumbbell front raise, dumbbell press, rear deltoid
back
under arm pull downs, seated row, press behind neck pull down, wide extension pull ups
wednesday
biceps/legs
hammer curls, dumbbell concentrated curls, ez/straight bar, cable crucifix
legs
calf raises, leg extension, lunges, hack squat
thursday
stomach and cordio

most is low weight with 4 sets of 25 reps
is this diet ok i'm trying to cut my waist down as this is my most major prob area i play football 2/3 times per week as well. is there any thing else i could do to help get rid of fat and tone up at the same time? thanks gareth aka loftgroover2

[1buffsob]

We need stats and total macros for each meal (amount of protein, carbs, fats). Take a look at the cutting sticky at the top of the forumn.

[novastepp]

yeah bro what are your stats? age, height, weight, training experience...

[brutesinme]

too much liquid food in the morning. Breakfast like a king, lunch like a prince, dine like a pauper.

[loftgroover2]

age: 26
height: 5,11
weight: 15 stone 10 ounces
trainning: relitivly poor! nd not much experience in weight trainning have'nt trained really since i was locked up 2 years ago so i'm in no condition really this is where i want to change tho well since monday thats when i've started i think the hardest part is going to be tonning up i don't think i've got the genetics for instance my arms are long and are pretty hard to bulk up i've got a pretty good back big n that big shoulders but as i said my arms let me down. any good ideas for inprovement? my working hours also let me down like this week i was 6 - 2 next week i'm on nights 10 - 6 then 2 - 10 but i can adapt with the 6 -2 with the 2 - 10. i think nights are going to be my hardest task. anything will help i'll be putting pics up soon how i look now then every say 4 weeks i'll put progress pics up BUT NO LAUGHING as i said this is totally new to me so i really really appreceate people reading this and adding things on to help me thanks again gareth aka loftgroover2

[1buffsob]

Check the cutting sticky for basic guidlines and put a diet together following that dieting format. Once you do, post it up so we can critique it. Because, although I've seen much worse, your diet needs some definate work.

Hope to see your new diet soon.

1buffsob

[novastepp]

definately take a look at the sticky as the ol buff sob said. we could critique what you have but i think it would be beneficial to you to gain the knowledge the sticky can give you. good luck on choosing a plan of attack!