Hey guys, I looked for a more appropriate section but couldn't find one so sorry in advance I'd this is in the wrong section.

I've been training off and on for a couple years, more seriously in the last year trying to cut back some fat and put on some decent size, progress has been very slow though, just want some critiquing of my diet and work out log

Also I'm 22 and weigh 92kg (202lb) at a guess 18% bf

All exercises 3 sets 8,6,4 reps
Training log
Sunday chest and tri's

Flat bench
Incline dumbell chest press
Cable chest press, superset pushups
Dumbell flies
Tricep overhead press
Cable tricep push down, superset dips

Monday legs
Squats
Leg extension
Leg press
leg curl
calf raises

Tuesday shoulders
Millitary press
Cable shoulder press
Shrugs
Front raises

Wednesday back and bi's
Lat pulldown
T bar row
Seated row
Chinups
Bicep curls
Hammer curls

Diet

Breakfast
Protien shake
Oats

2nd meal
200g chicken/kangaroo
200g vegetables

3rd meal
Same as 2nd meal

Dinner
Same as 2nd meal
With a protein shake

I'll work out exact cals and post up