Diet and Training - Is it enough or not enough?

[2NVY]

Hey people im new to this site and im just wondering if i could get advice on my training and diet routine. I need to know if my diet is good for stripping up fat while maintaining and not losing muscle. I also need to know if training twice my body twice a week is reasonable.
This diet and training has to work for me because i work 5-6days a week around 10hrs a day then i go to the gym after work so i need all the energy i can get.
Diet.

Morning 7am
250g of rolled oats
1 bananna
2 scoops of protein - 24grams
200mls of soy milk.

Smoko Break 10am
mixed salad
2 cans of tuna

Lunch is either 12 or 1pm
mixed salad
1cup of Basmati rice - low GI
half a chicken with no skin.

Afternoon 3pm
2 scoops of protein - 24grams in water.

Late afternoon 5.30-6pm
2 tubs of low fat and low carb yogurt (400g) protein(17g) carbs(16g) both together.

6.30pm GYM

After the gym another protein shake with water.

Dinner 8pm
Either 250g of Chicken/fish/steak - which ever mums cookin LOL
mixed vegies

I also drink around 2ltrs of water a day.

Now for my training routine...i want it to work so i train each body part twice a week without too much stress on each muscle so i actually grow not overtrain.


MONDAY - Chest/Shoulders/tri's
CHEST
Incline DB PRESS - 3 sets of 8
Flat BENCH PRESS - 3 sets of 8
Decline BENCH PRESS - 3 sets of 8
Flys machine - 3 sets of 8

SHOULDERS
Standing barbell presses - 3 sets of 6-8
Arnold Presses Seated - 3 sets of 10
Side Laterals raises - 4 sets of 10
Bent over lateral raises - 3 sets of 10

TRI'S
Ezybar lying extentions - 3 sets of 8
Weighted Dips - 3 sets of 8-10
SINGLE Rope Pulldowns - 3 sets of 10

TUESDAYS - Back/Legs/Bi's
Back
Wide grip CHIN UPS - 3-4 sets of 8-10
Close grip PULLDOWNS - 3 sets of 8-10
Bent over rows - 3 sets of 8-10
Stiff legged Deadlifts - 3 sets of 8
LEGS
Hack squats - 4 sets of 8-10
Leg press - 3 sets of 10
Leg curls - 4 sets of 10
Leg extensions 3 sets of 10

BI's
Barbell Curls - 3 sets of 8
Single arm DB preachers - 3 sets of 8
Hammer curls - 3 sets of 8


WEDNESDAY - 30-45mins cardio

Thursday repeat mondays workout

Friday repeat tuesdays workout.

Saturday - 30-45mins cardio

Sunday rest all day!
I also do abs everyday or every second depending on how sore they are.

Please let me know what ya think and if its too much or what. Just need some advice thanx.

[2NVY]

Any1? i get reviews but no advice. SUCKS!

[NVR2BIG1]

way too much, you'll burn your candle at both ends.

[2NVY]

any suggestions then?

[NVR2BIG1]

Try researching HIT or DC training. Combine that with some light cardio 5-6x/wk and you should be good to go. Keep the weights under a 40 min workout, you will benefit much more from this because you'll recover easier. As far as diet goes, doesn't look too bad actually, just try and up the water intake more b/ water is a fat metabolizer

[2NVY]

sweet bro cheers!