I am working hard to burn off fat, it is going but not as fast as I think it should be going. Well I am not FAT i am about 173cm tall and 65-67kg. My workout plan is as follows:

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Every day:
4-5 kilometer run as fast as I can without killing myself about 20minutes on the 4.2kilometer mark for my body
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everyday:

Situps, fingers locked behind head: 3x30
Situps, cross arm: 3x30
Flutter kicks: 3x110
Half Situps: 3x30
Cruncher situps: 3x35
atomic situps: 3x25
good morning darlings: 3x110
neck rotations: 3x50
neck lifts: 3x100
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odd days:

Tricep Pushups: 3x25
Regular Pushups: 3x25
Wide Pushups: 3x25
Dive Bombers: 3x10
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even days:

pull-ups hands facing close grip: 7,6,5,4,3,2,1
pull-ups hands facing regular grip:7,6,5,4,3,2,1
pull-ups hands facing wide grip:7,6,5,4,3,2,1
pull-ups hands away close grip:7,6,5,4,3,2,1
pull-ups hands away regular grip:7,6,5,4,3,2,1
pull-ups hands away wide grip:7,6,5,4,3,2,1

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every day,

lunges: 20
squats: 200+50
calf workout 50
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meal:

When I get up 7a.m. : 1 bowl of 'musli' : raw oats, 0.1%milk, mixed with raisens and nuts for taste

work 10am: i chicken filet

work 13:00: 4 sandwiches full grain bread with 1 slice of cheese each no butter

home 16:00 one porkchop and a plate of 'bulgur' its like rice but alot healthier made from whole grains of wheat

run, work out

22:00 or 23:00, just finished all the working out, eat one can of tuna fish 100grams and 1 protein shake 30grams (2gram carb 0 fat)

go to sleep

start over again.


what can I do to increase the fat loss and still keep the muscle? thanks.