I start out every workout with a mile run or half mile sprint to get my heart pumping then i'll do tri;s and bi's or legs or chest or back... i have a pretty good diet eat honey nut cherrioes and or low fat oat meal for be fast, usually low fat turkey /tuna sandwhich for lunch.. kashi go lean cookies for snacks and dinner i eat subway double turkey no chesee most of the time healthy o cheat on the weekends though
Yeah, that is not a good diet. Running at the beginning of a workout is only gonna leave you weaker for lifting - go in fresh, with only a couple of warmup sets.
Suncloud is giving you good advice and that 5x5 is top notch. Don't touch muscletech or ANY bodybuilding magazine, they do not contain pertinent information for someone in your situation.
Doing just "tri's and bi's" as you say certainly isn't going to help you lose fat, nor is singling out any one bodypart per workout the most efficient way to lose BF%. Go with the 5x5 you were given.
Drop the processed foods - I'm sorry but no cookie, even if it's made by Kashi, is good for you. Nor are Honey Nut Cheerios a great breakfast choice. Increase your protein and fat intake - healthy fat is your friend, it promotes the release of Testosterone and other beneficial hormones, and protein you need just help you recover and grow.
Also, please use punctuation. It just helps.
Suncloud - Good Advice. :clap2:
Edit: Capone, your dietary suggestions are right on!