Advice on my workout/diet

Hey everyone new to the site. I have been reading a bit and think there is A LOT of useful information here.

Well my diet is what I have been trying to get down. Right now I'm 216lb and 5'11-6'0.  22 yrs old

Breakfast-- (7:30)2 egg whites, 1 slice whole wheat toast with a very minimum amount of grape jelly
Snack-- (10:30)1 Banana
Lunch-- (12-1) 2 slices whole wheat break, 2 slices of turkey, and a little bit of mustard 
Snack (2:30)--Banana 
Dinner-- (6-7) Grilled Chicken wrap, or Grilled Chicken Salad.

I go to school during the day, and work at night. 

Gym times 

Monday--9:30-11:00pm
Tuesday--12-1:30pm
Wed--off
Thursday--12-1:30
Friday--9:30-11:00
Saturday--7pm-8:30pm
Sunday off

I usually start off 10-15 treadmill, then do my workout, and conclude 10-15 minutes of treadmill. 

Right now I'm in the cutting phase I think. I've been doing kind of a mixture of lifting heavy weights, but have just read through this site, and think with my body size I should cut down a bit and then build (of course it plays a factor summer is around the corner)

Anyways, I just wanted to thank anyone for helping me out here. Sorry for the long post, just want some help wherever I can get it. Thanks

Chris

Hey man good luck with your diet and workout. I'm in the same boat as you I started out 220 in the middle of December and am now down to 194 due to dieting, weight lifting, and aerobics. I do not claim to know much since I am just starting out, but I would recommend a protein shake after each workout.

good advice, I don't think your getting nearly enough protein. If you want to retain your muscle you need to eat more protein. I don't know what the calorie count on the diet you listed is but it doesn't seem like much. At 216 and your workout schedule (activity multiplier) your maintence calories should be around 3000. Im just guessing, it would be best if you actually figure it out. If you want to cut I would decrease that number by 500 calories per day. Thats 3500 per week. 1 pound is equal to 3500 calories. If you do this plus your workouts/cardio you should drop 2-3 pounds per week. Personally I think this is safe. Most will tell you that you can only drop 1.5 pounds per week and retain all your mass. I think that you can do a little more. Depends how important it is to you to retain all your gains. Remember that regardless how well calculated you cut your going to lose a little muscle. It just works that way. No different than bulking, a little fat comes with it. Even when your super clean. Good luck with your cut. Hope this helps.

The Calorie count on the diet I posted above is about 1800-2200 depending on serving size. I did my BMR and it says I should be consuming 2600-2700 calories a day, which I guess if you add what you mentioned the activity multiplier then I guess 3k is reasonable. I guess I should just throw a couple more protein shakes into the mix?? Or you think I should just derive the protein from other foods. Also, what are good meals that I should look to eat or prepare myself??

When cutting I like to suplement with whey protein. Reason being that is is low in calories if mixed with water. Solid is food is always best for you. I would try to get around 2500 cals. Then make small adjustments from there depending on your results.  A good percentage coming from protein. When im cutting I like to do a 50% protein 30% carbs 20% fat.  I like to take a protein shake first thing in the morning and right after my workout. Those times in my opinion are crucial. For myself when Im cutting, which I am now. I try to stick to chicken, turkey breast and fish for my protein. I find that red meats aren't the greatest for my cuts. Canned salmon is my favorite. I also load up on the chicken breast, brown rice and either brocolli or asparagus. That is a personal choice. Try to avoid getting to much sodium. This is my biggest challenge. Casein protein right before bed. Follow these basics on a 500 cal per day defect and you'll lower the BF and body weight.  Bananas fatten me up. I try not to eat to much fruit while cutting. One serving per day max for me.

also keep the weights heavy and try your best to progress the weight. It may get difficult the longer you go since your in a calorie defict but keep trying. What do your workouts consist of?

I do bi's and back same day with traps
I do a lot of dum bell lifts this, and shoulder shrugs. I do curls with the car and weights, and curls on the machine with rope

I do skull crushers, and machine with rope for tris and chest I do a lot of extension machines for pecks and tris. I also do a little bench which I need to do more of

On legs I do some squats (not much) I do a lot of leg press, leg extensions, and leg curls. I'm normally beat on leg days.

Everyday I do abs. I usually run on the treadmill for 10-15 to get warmed up, then jump into my weights, and then back on the threadmill for another 20-25 

5 minutes is all you need to warm up. Your just taxing yourself before your workout. After that warm up with the weights. Make sure your doing weight acclimation sets. Cardio after is ok. But best case is doing your cardio on a serperate day. I would suggest that you do more compound lifts. Center your entire workout around your compounds. That is where you get the big results. Start your back/bi/traps day with dead lifts. Start your leg day with Squats, hamstrings with SLD. Chest with bench press. IMO it is essential. Your not getting max results from your workouts if your not. Leg presses are ok, but nothing taxes your legs like squats.

Just my recommendation but if I were you I would lift 3 times per week. Lift heavy with compounds being main focus. Do cardio 2-3 times per week on seperate days. HIIT cardio is what im doing right now. Abs are a muscle just like your quad, chest and back. Many will debate with me but im a firm believer that you don't train them any differnent. If your tearing them down they need recovery time. Train your abs once or twice a week max. Train them the same as every other muscle. Heavy and go to possitive muscle failure. I do two exercises two sets thats it. But they are intense.