Help with losing weight & toning

[Rossco1987wales]

Hi guys this is my first post im new to the forum and was wondering if someone could try and help me.

I have been training 3 times a week doing workouts using light weights but i dont seem to be losing any weight. I train Mon, Wed & Fri

Its hard to train around work but i do the best i can. I work a minimum of 11hrs a day 5 days a week mon-fri and i have increased in weight from 175lbs to 196lbs.

The main reason for increase in weight is that i sit at a desk job 11hrs a day since the demand in my job has increased dramatically over the last year and a half. I used to go boxing training a minimum of 2 sessions per week for 1hr 30mins per session and use the gym 2 times a week up until the demand in my job increased now i cant go boxing and can only get to the gym early mornings.

Any Help would be appreciated.

Stats:
Age: 23
Height: 5ft 10inches
Weight: 196lbs
BF%: 21% (Estimate)

Heres how my day plans out:

6:00am: Wake up for gym

1 apple
1 pint of water
1 Small glass of 100% Orange juice


7:00am: Workout
50min workout depending on which day it is, will depend on which muscle groups im working out. But will do 6 exercisie's 3 set's on each minimum of 10 reps.

8:00am
100% Whey protein shake 2 x 25g scoops mixed with water

8:30am: Breakfast
Shredded Wheat Ceral & Skimmed Milk

11:30am: Break
i Ususally eat 1 of the following.

Orange, Pear, Banana, Apple, Grapes

14:30pm: Lunch
1 x 140g Chicken Breast with vegtable rice (Alternate with tuna salad)
1 x Fruit (Orange, Pear, Banana, Apple, Grapes)
1 x Fat free yoghurt

5:00pm: Break
1 x Fruit (Orange, Pear, Banana, Apple, Grapes)
1 x Cup of tea 1 teaspoon of sugar

6:45pm: Break
1 x Fruit (Orange, Pear, Banana, Apple, Grapes)

9:00pm: Tea (At home finally)
I think this is sometimes one of the problems. On occasions i will cheat because im tired and buy some form of fast food but i have bin strong recently and stopped it!!

1 x Cod Fillet (Will alternate with chicken breast or lean steak)
Mixed Veg
Baked Potato (Will alternate with new potato's)

1 x Cup of coffee with skimmed milk and 1 surgar.

I have noticed myself getting a little leaner but not as much as i should be. I have had blips in my diet in the past i am guilty of that but have been really strong recently and have had very very little junk food.

Any advice or help would be appreciated because i am not used to being overweight and its starting to get me down a bit now.

Cheers