You do seem to eat quite a lot in the way of carbs- maybe try reducing that and upping the protein factor.
I base my diet on a 40/30/30 split
40% of my total calories per day go on protein
30% on carbohydrate
30% on Fats
If you work out your total calorie requirement using the link below, you can then work out how much of each macronutrient you need per meal. Obviously it is better to try and balance each meal so you are getting the same amount in each!
http://www.uk-muscle.co.uk/measureme...your-diet.html
In order to lose weight you need to be in a calorie deficit, so that the body can use some of the stored glycogen & fat as energy. The link tells you all about it!
Training wise focus on compound exercises that work big muscle groups as opposed to isolating small ones as this is likely to help you get in shape more quickly and split your training up to allow adequate rest time in between sessions. Example:
Day 1: Back, Biceps & Triceps
Day 2: Quads, Hamstrings & Calves
Day 3: Chest & Shoulders
OR
2 day Push/Pull split.
Happy reading!
