Yo, Yo, Yo!

Hi guys & chic's. :)
I've just joined so thought I's quickly introduce myself.
My names Ash, from West Landan (London) :) Im 32
I've been training on and off for many years now... I finally figured out while I go off training after a few months, and then on again. USELESS TRAINING BUDDIES So now i train alone and am 110% more focused. :)loool
I shift work so cant always make it to gym, so i got my self an olympic style bench and all the weights, including dumbells for my home (everything olympic). (have a large garden, protected from the elements)
I cycle to work 3 x per week (mon-wed-fri) round trip of 20miles perday... according to my heart rate monitor I go through around 1600 calories per day riding.
Sun-Tue-Thurs I weight train at home. (never at gym)
My routine is:
Sun: (Back, Legs, Bi's)
Squats: 3 sets of 5 reps currently at 150kg followed by
2 sets of deadlifts at 5 reps, currently at 210kg. :) (I usually swap this around every coupla weeks, so next week I'll start with deads at 3 sets and squats at 2 sets... etc etc)
Reverse grip bentover B.B row: 80kg x 8-10 reps x 4 sets (emphasis on correct form)
B.B Shrugs: 130kg x 15-20reps x 5 sets (emphasis on correct form)
B.B Biceps curls: 3 sets
incline D.B curls: 3 sets
Single arm preacher curls: 2 sets (including 1 drop set)
Hammers curls: 3 sets
 
Tue: (Chest, Tri's)
Incline Bench:  4 sets
Flat Bench: 4 sets
Incline Flyes 4 sets
Decline close grip bench: 4 sets
D.B Kikbaks: 4 sets
 
Thurs: (Shoulders)
Single arm Laterel raises: 4 sets (15, 12, 10, 8 reps)
Bent over WIDEGRIP B.B rows: 4 sets
D.B Presses: 4 sets
Lateral raises: 2 sets
Behind neck presses B.B: 3 sets
 
I drink Total Protein from an online retailer :), at 1gram per lb of body weight.
my body fat percentage is pretty high, hence all the cycling...
 
Right heres the first  important bit.... I'm currently eating around 2000 calories per day. I know, i know its wrong considering how much i train, and the fact that I'm 6 ft at 106kg. But I'm trying to lose body fat.
I really dont want to do cardio on its own, so I'm trying to balance it out. I do eat plenty of carbs and protein after a workout and on weight lifting days, but keep this to a minimum on cycling days...
 
Im also not training 'naturally' but wont write anything more till I've read in details the T&Cs. :) Dont wana get booted off on my 1st day... loool.
 
I hope you guys can 'rip' my training program apart and give me your advice... like wise, I've learnt a thing or 2 over my years of training will share my knowledge where i can.
 
Have  alovely evening, look forward in hearing from you.
Regards
Ash 
 
 
 

Hi Ash and welcome to MT.
 
I'd suggest breaking your questions down.  Post up in the diet and routine section, there is also a section for assisted advice.

Welcome to MT!