Critique my diet and training regimen, Pls.

[Seawolf2k]

TweetI am a 38 year old white male. I am 6’4” tall and I weight 335 pounds (in the morning) and 30.2% body fat. This is the worst shape I have ever been in, in my life! Back in my twenties I was a serious lifter (Borderline Bodybuilder, I never competed) and I hovered around 8-10% body fat. I have been there before and I will get there again. I am way to young to feel this freakin bad. To those ends, I have just started the following diet and training regimen, Critique and suggestions are greatly appreciated. The only supplements I am currently taking are a good Multi Vit, Garlic, Ginko and occasionally an ACE stack when my @$$ is dragging (which is a lot lately but hopefully that will change):

Diet

Breakfast: 4 egg whites, 2 whole eggs, 8oz of hamburger and ½ cup (uncooked) Quaker Oatmeal.
Snack: 10 oz of meat (boneless skinless chicken breast preferred) and an apple or a shake made up of 2 servings (scoops) of 100% whey protein. (Eaten post workout)
Lunch: 10 oz of meat (boneless skinless chicken breast preferred) and 2 cups of cooked vegetables (usually Broccoli and Cauliflower), ½ cup of cooked brown Rice.
Snack: 10 oz of meat (boneless skinless chicken breast preferred) and an apple or a shake made up of 2 servings (scoops) of 100% whey protein.
Dinner: 10 oz of meat (boneless skinless chicken breast preferred) and 2 cups of cooked vegetables (usually Broccoli and Cauliflower)

Workout

Weeks 1-8: (3 sets of 15 Reps, except Abs which start at 25reps and go up 10 each week to a max of 50 reps, with 20-30 minutes of Cardio)

Weeks 9 On: (4 sets of 12, 10, 8, 6 each respectively, Abs are unchanged, Cardio goes up 5 minutes per week to a total of 45 minutes.

Monday

Cardio Workout (Elipse, Treadmill or Jogging)
Chests Press
Seated Rows
Incline Press
Front Pull Downs
Cable Crossovers
One Armed Rows

Tuesday

Cardio Workout
Crunches
Side Crunches (Each side)
Knee Ins
Cable Crunches

Wednesday

Off

Thursday

Cardio Workout
Shoulder Press (Smith Machine, Behind the head)
Lateral Raises
Upright Rows
Preacher Curls
Concentration Curls
Nose Breakers
One Arm Cable Pushdowns

Friday

Cardio Workout
Leg Press
Lunges
Leg Extensions
Leg Curls
Hip Abduction
Hip Adduction

Saturday

Cardio Workout
Crunches
Side Crunches (Each side)
Knee Ins
Cable Crunches

Sunday

Off

[blink]

TweetFirst off, congrats to you for making the decision to get back in shape!

A couple of things. Your diet looks great, actually. You might be a bit light on carbs, keep an eye on your energy levels. If it's working for you as is, you have plenty of energy and you're not losing weight too rapidly, 2 lbs/week is safe, then by all means, continue. If you're finding it difficult to follow for any reason, consider Weight Watchers.

Your workouts seem a bit excessive. When cutting, I've found it most effective to lift heavy, low rep, basic compound movements. Good deal on the cardio! I'd like to see you doing, say M-W-F lifting/cardio T-Th cardio/abs Sa-Sun off.

Last, do your cardio after you lift, don't sap your energy from your lifting!

[Seawolf2k]

TweetCould you suggest a workout based on your recomendation?