my cutting program

[s4ch117]

I was just wondering if i could get some advice with the cutting program that i'm currently doing. Basically i want to do it so i can get rid of the visible fat that i have around my stomach and hips. Currently weight 71.1k and would ideally like to lose 3kg more.

Current diet:
meal 1 (10am): all bran with 1% fat milk
meal 2 (1pm): something made from quorn i.e burger,mince, chicken pieces and some salad (i'm a veggie)
meal 3 (4pm): either 45 grams of protein shake/a protein bar or 200g of cottage cheese.
meal 4 (7pm): again something made of quorn some salad or boiled veg.

Throughout the day i have about 2 litres of water and a banana or apple at some point in the day.

Exercise:
Monday: cardio normally a 2.5-3 mile jog on treadmill followed by 5-10mins on rowing machine
Tuesday: Chest weights: usually bench press incline and flat aswell as some chest flies
Wednesday: cardio normally a 2.5-3 mile jog on treadmill followed by 5-10mins on rowing machine
Thursday: Arms workout: normally skull crushers, tricep exensions, dips, bicep curls and hammer curls, sometimes throw in some wrist curls to work the forearms
Friday: rest day
Saturday: Shoulder workout: military press front and back of shoulders, upright rows and some little exercises with dumbells which i dont know the name of.
Sunday: cardio normally a 2.5-3 mile jog on treadmill followed by 5-10mins on rowing machine

now my question is how can i improve either my workout or my diets to help me lose body fat?

any help appreciated!

 

[BennyC]

Train your legs and back. The more lean mass you have the higher your metabolic rate and the more calories you burn at rest. You'll be able to put some mass onto your legs easily. Though it will make performing your cardio difficult.

I wouldn't focus on weighing x-amount of kilos. Your lifting weights and are going to be building mass and becoming heavier. Your performing cardio so should in theory burn some fat off and become lighter so your weight will not change a great deal but your body fat will drop.

Get your bodyfat measured. And then aim to reduce it by X% accordingly.

And don't worry your not going to turn into Arnie overnight.

 

[Buffman]

Doesn't look like you're eating much considering how often you're working out, add some legs/back work and another meal.