MY LOG 2016 to Success

[Ca$tro]

Hello Folks,

Yup been a while and its taken me a lot of courage to start writing a log. I have been off training since September 2012, I have been to the gym on and off over the past few years but have failed miserably. This was due to personal issues, work and some injuries sustained to the left knee and my right shoulder, yes I was weak and the drive had gone.
I am 2 years away from hitting the big 40 and want to get back into shape with some help and guidance from you guys. I am not going to go into the history too much but the basics are that I was around 105kg at the start of 2012 managed to get down to 87kg and was in good shape training 5 days on the weights with 30 minutes cardio each day followed by fasted cardio on the weekends. I have since put on weight standing at 105 kg and appox 35% bf.
I am going to start with posting my proposed diet and workout and will get some pictures up asap.
The reason I am posting in the competitive building forum is I want to get to a stage of competing, yes I am way passed the ideal age but I still want to give it a shot. I don't mind people having a dig for not succeeding in the past and the lack of commitment but now I am not doing this for my self alone, I am doing it for my kids as well. Any help is appreciated with the diet and the work out, I am ok with sticking to the diet and have been on the diet for the past month, the only variation I have made to the diet below is having the 2 cans of tuna in one meal opposed to 2 meals.
I haven't started the gym yet, I will be back in Monday and was hoping to get some advice throughout the log with some help tweaking the diet and training plans listed below. I have had brilliant advice on this site before and I am staying loyal to this site with the hope that I will get some expert advice again.

Thanks for reading thus far.

Here goes...

The Diet plan

AGE 38
WEIGHT 105 KG (232 LBS)
HEIGHT 6'0 (182.88 CM)
CURRENT BF% 35%
LBM 73.3KG (161.7 LBS )
CUT 2000 CALS


Meal 1. 08:00am Pro/Carb/Fat/Cal
8 Egg Whites + 2 Whole Eggs 44g/9g/5g/181
½ Cup (60g) Oats 5g/27g/2.5g/228
Coffee /Glutamine Total : 49g/36g/7.5g/409

Meal 2. 11:00am Pro/Carb/Fat/Cal
8oz Chicken Breast 44g/0g/6g/230
100g Brown rice (Cooked) 2g/22g/1g/105
1 Cup Broccoli 2g/5g/0g/28 Total : 48g/27g/7g/363

Meal 3. 14:00pm Pro/Carb/Fat/Cal
8 oz. Chicken Breast 44g/0g/6g/230
100g Brown Rice (Cooked) 2g/22g/1g/105
1 cup Broccoli 2g/5g/0g/28
Total : 48g/27g/7g/363

Meal 4. 17:00pm Pro/Carb/Fat/Cal
1 Can Tuna (120g Drained) 30g/0g/1g/129
1 Cup Broccoli 2g/5g/0g/28
Total : 32g/5g/1g/157

Meal 5. 17:00pm Pro/Carb/Fat/Cal
1 Can Tuna (120g Drained) 30g/0g/1g/129
1 Cup Broccoli 2g/5g/0g/28
Total : 32g/5g/1g/157

Meal 6. After the Gym 21:00pm Pro/Carb/Fat/Cal
Optimum Whey Shake (BCAA/GLUTAMINE/CREATINE) 24g/2g/1g/110
1 Banana (MULTIVITS) 0g/20g/0g/75
½ Cup (60g) Oats 5g/27g/2.5g/228
Total : 29g/49g/3.5g/413

Meal 7. 23:00pm Pro/Carb/Fat/Cal
Casein Shake 23g/4g/1g/117
1 Spoon Peanut Butter 5g/3g/8g/100 Total : 28g/7g/9g/217


DRINK 4-6 LTR OF WATER DAILY
Day Total = PROTEIN: 266g / CARB: 156g / FAT: 36g / CAL: 2079

I want to knock off the Coffee in the morning and the peanut butter in the last meal.

The Training plan

MONDAY – CHEST / CALVES / 30 MINS CARDIO

BENCH PRESS / INCLINE DUMBELL PRESS / DECINE BENCH PRESS / INCLINE FLYES / PECDEC / CABLE X OVERS / PLATE MACHINE PRESS / DUMBELL PULL OVER /

SEATED CALVE RAISE / STANDING CALF RAISE / LEG PRESS MACHINE

TUESDAY – BACK / ABS / 30 MINS CARDIO

FRONT PULL DOWN WIDE GRIP / DEAD LIFT / BARBELL ROW / TBAR ROW / CHIN UPS / MACHINE ROW / SEATED ROW

LEG RAISES / ROPE CRUNCHES / SIT UPS

WEDNESDAY – LEGS / CALVES / 30 MINS CARDIO

SQUATS / LEG PRESS / LEG EXTENSIONS / LYING HAMSTRING CURLS / STIFF LEG DEADLIFT

SEATED CALVE RAISE / STANDING CALF RAISE / LEG PRESS MACHINE

THURSDAY – SHOULDERS / ABS / 30 MINS CARDIO

DUMBBELL PRESS / MILITARY PRESS / SIDE RAISE / CABLE SIDE RAISE / FRONT RAISE / REARDELTS / BENT OVER SIDE RAISE / BARBELL SHRUGS / DUMBBELL SHRUGS

LEG RAISES / ROPE CRUNCHES / SIT UPS

FRIDAY – BICEP & TRICEP / CALVES / 30 MINS CARDIO

BARBELL CURLS / PREACHER CURLS / DUMBBELL CURLS / CONCENTRATION CURLS / SUPERSET ROPE PULL DOWNS AND DUMBBELL CURLS 15 REPS EACH 4 SETS
CLOSE GRIP BENCH PRESS / SKULL CRUSHERS / ROPE PULL DOWNS / BAR PULL DOWNS / REVERSE CURLS / TRICEP EXTENSIONS

SEATED CALVE RAISE / STANDING CALF RAISE / LEG PRESS MACHINE

SATURDAY & SUNDAY – 1 HOUR FASTED CARDIO

Like I mentioned above I can take criticism so please feel to rip the diet apart and the training plan only to have me correct my mistakes. In order for me to learn I will probably have to forget everything I think I know and start from the basics. Tell me what you guys need and I will get it.

Thanks for your help in advance.