Please critique my diet/workout

[dedication]

Main goal: Try and build muscle while cutting bodyfat (yes i know this is difficutl)

Current statistics
5' 9"
181-183 lbs
BF: no clue, i think its around 16-18

Measurements
Left
Quad: 21.75
Calf: 14.5

Right:
Quad: 21.74
Calf: 14.75

Left
Arm: 15.0

Right
Arm: 15.1

Chest: 41

Waist: 36, measured at my belly button

So I would really like to try and get stronger and bigger and get rid of my belly at the same time. Ideally I'd like to get down to 7-8 percent body fat without losing any muscle, hopefully even building some. See my diet and workout below


Supps used:

Leviathan reloaded, multivitamin, MET RX CEE tabs, and whey protein, casein protien


Diet

8:30 am
75g oats, 2 scoops whey

11:30 am
4 pieces brown bread, can of tuna, apple

2:30 am
can of tuna, handful mixed nuts

5:00 pm
50 g oats, can of tuna

workout

7:00 pm
50 g oats, 2 scoops whey

10 pm
2 scoops casein, handful nuts
or
10 egg whites, handful nuts
or
huge chicken breast, handful nuts

Workout

Monday Chest

Flat bench
8,6,4,2,1,8

Incline Dumbells
5 by 5, or 4 by 6

Decline bench

4 by 8

Fly machine

3 by 10 or 4 by 8

Dips
3 sets to failure


Tuesday Back

Pull ups
3 sets, each one to failure
( i can only do abotu 6 or 7 each set)

dumbell row

4 by 8, or 4 by 6

close grip cable pull
4 by 8

lower back
4 by 10

dumbell curls
4 by 8, or 4 by 6


Wednesday Shoulders

dumbell press
4 by 8, or 4 by 6

lateral press

4 by 10

pec machine backwards

4 by 8


upright row

4 by 8

barbell shrugs

4 by 8


upper and lower abs and obliques


thursday legs

squats
4 by 8

lunges

3 by 10

leg press
4 by 8

calf raises

4 by 10

Friday
bis and tris

close grip bench
4 by 6 or 8

dips

4 sets to failure

overhead dumbell
4 by 8

barbell curl
4 by 6 or 8

hammer curl

4 by 10

21's or preacher curl



saturday

abs
upper/lower/obliques



i plan on doing 30 min of cardio 4 days a week on an empty stomach. (will have 20 g of whey with water and 5 g glutamine.


okay guys rip it apart, tell me what im doing wrong, what i can do differently, best way to maximize fat loss and muscle gain

 

[dedication]

anybody have any comments at all???

 

[dedication]

am i to believe this is perfect, since no one has responded

 

[MMAMONSTER19]

I dont like your diet
Diet

8:30 am
8 egg whites, banna
11:30AM
75g oats, 2 scoops whey
1:30 pm
4 pieces brown bread, can of tuna
3:30
can of tuna, handful mixed nuts, apple
5:00 pm
50 g oats, apple, handful of mixed nuts
6:00
workout
7:00 pm
25 g oats, 2 scoops whey
7:40 pm
huge chicken breast, veggies
8:45
can of tuna
10 pm
2 scoops casein, handful nuts

this is your exact diet before all the same foods just moved around to much space around and not enough whole foods for protein cant live off shakes my friend its better to have everything spaced out around 2 hours to help keep your metabolism going

 

[blakkbwoy]

You look like you need a little fiber, you can add broccoli(yum). And i find that almonds in particular are good too.