Please check my diet.

Age 34, 5'11", 12 stone - goal = lose BF

6.00am – Wake 1 scoop Whey
 
6.15am – 45 mins of steady state running (Tue/Thur/Sat)
 
7.30am – 3 x Weetabix – semi skimmed milk or 4 eggs 1 yolk 1 piece wholemeal toast.
 
10.30am – 2 eggs with 1 can baked beans / 2 eggs with 1 piece wholemeal toast / 2 oatcakes with cottage cheese or peanut butter.
 
1.30pm - 2 pieces of wholemeal bread - with either Tuna/Turkey Breast/Egg Extra light Mayo/Ham beetroot/chicken breast – Tuna Salad / Chicken Salad.
 
3.00pm - 1 apple 1 orange 1 Kiwi ( whatever fruit is available ) plus handful of nuts/seeds.

6-7pm - Dog Walking (unavoidable I know !)
 
7.30pm -White Fish with veg & potato’s / Fillet Steak / Wholemeal Pasta / 2 Chicken breast / 2 Salmon fillets / 2 Pork Chops all with loads of veg and brown basmati rice.
 
TRAINING **** 10.00pm – Mon/Wed/Fri  **** TRAINING
 
PWO – Protein Bar or 2 scoops of Whey
 
11.30pm – 100g Cottage Cheese with 2 x Rice Cakes
 
 
Do I need to drop the bread do you think ?

"And sometimes you close your eyes
and see the place where you used to live
When you were young....."

how many kcals is that?

i personally had very good results on a recent cut by only having carbs first things whey i wake (to counteract the fasting from not eating whilst sleeping) and 30 mins before i train (for energy)and immediatly after (for nutrients. all other meals where protein and fat.

How long have you been on this diet? Can you see any results yet? And yes, how many calories are we talking about? If you are below your maintenance level then you should be fine. Personally I would cut out the milk, replace  Weetabix with real oats that are boild in water, do not eat the bread, eat oatcakes instead, Nairns oatcakes for instance. When I'm cutting up I do not have any protein before my morning cardio but glutamin. Without counting I think you are eating a lot of calories, too many! Do the math! Eat fewer, or no carbs in the evening. I know, everybody is different, but that works for me all the time! It also depends on your body type. If you are a hard gainer your regimen might work. It certainly would not for me, I'd be gaining :-)

So, do I drop the rice, pots and pasta at night ?

I have no idea how many cals it is TBH I just try to eat Protein with every meal. and minimise the carbs.

Does bread make that much difference ?

"And sometimes you close your eyes
and see the place where you used to live
When you were young....."

yeah mate. your body would rather use the carbs as energy than breakdown fat cells. when i cut, although i was eating a protein meal every 2.5 hours, i was real hungry all day. cos without the carbs you arnt full. yeah its hard but you need to decide if you want to be cut that bad. just dont give in to cravings. at all. if you do it once. you'll think "fukc it" next time. with all those carbs in your diet, you'll probably be at a maintenance level. meaning your body wont need to use you stored fat as fuel becuase it can use the food. drop the carbs pal.

By the way, you need to be way more specific when I comes to your goals! How much body fat would you like to have and by what time? You need to make the effort to break your diet down into calories, protein etc. Then make sure to be below your calorie maintenance level! 300 - 500 kcal has worked for me. But you need to figure this out for yourself as you have a different metabolic rate and body type. It might sound complicated but it's worthwhile to write it down, goals and deadlines included. Just imagine you have a contest in 3 months time. How do you achive your goal of 5% body fat? To attain this goal you must keep track of your food, especially when you have never done this before. Personally I use a spreadsheet which is also good for your next diet as you can see what you used to eat and you can tweak it.
Not everybody will agree with me on this, but while cutting up I would drop the carbs drastically in the evening. (bear always your calories in mind) Have a steak or chicken in the evening. Cut the carbs! Personally I also thing cardio is a must! Best thing is first thing in the morning for at least 45 minutes. That can be tough but I have never said that shedding fat would be a picnic :-) Your goal has to be compelling as well otherwise you will lose your drive. I can only do it when I have signed up for a contest or a photo shoot. Anyhow, back to work....

We become what we think about!