Diet Advice Please

kaiser07

Hi, could you have a look at my diet Please. I,m 44\6.0\13 st but too slim\although body fat is a too high 21%! So, my diet has to be clean and I guess I need to cut, to get this fat off. Here's my Diet Planner:
07.00 Wake -small cup of coffee
07.15 40 mins easy cardio
08.00 Reflex whey protein shake(25g),with skimmed milk(300ml)
08.15 Porridge(80ml/30g) with soya milk(250ml)& Blueberries&Honey,Low Fat Yoghurt(150g),Pomegranet Juice
10.00 45 mins weights
11.00 Post Workout Shake ,currently CNP Pro Recover(80g)
12.00 Wholemeal Pittasx2,containing 150g Chicken,2xegg whites,mixed Salads.Apple
15.00 Reflex Whey Protein Shake(25g)with Skimmed milk(300ml),with Skimmed Milk. Cottage cheese(100g)/low fat on oat cakes x3
17.00 new potatoes(5),salmon(150g),broccoli,peas.Tinned Fruit with low fat yoghurt(100g)
20.00 Cottage Cheese(100g) on oat cakes x3
22.00 Mic Cassein shake before bed with water(30g)

Currently Doing Weights 3 days, Cardio 5. Above is Cardio and Weights Day

Supplents in use are:Cod liver Oil,Multivit,CEE,Whey & Cassein Protein.

Eating habits are good,no snacking or any rubbish eaten, never. V Occasionally few pieces of over 70% Cocoa Dark Chocolate,Green Tea drank regularly,2 x coffees a day.2 x litres of water.No Alcohol.

Lifestyle is not ideal. Shift working Engineer, so diet is often disrupted,as is sleep. On my feet a lot and active in work.Need to use shakes where possible,as consuming foods is not easy cos of work/shifts. Workouts times are v often governed by shifts, so lots of changes in daily routines.

Would like some help on pre and post workout shakes too please.

Cheers guys, all help and comments greatly appreciated.........

Bodyworks

at a glance...... looks fine buddy. pre workout shakes aren't neccessary in my opinion, post workout you got pro recover so you're good. little protein, little simple sugar, bingo. jobs' a good un.

kaiser07

Cheers, thanx for that. Any thoughts on an alternative post workout shake. I was thinking of something like a Whey Protein and otas mix. Looking to save a few pounds if I can CNP Pro recover is a good product, but not cheap.

Bodyworks

again, that would be a good choice. you know what you're doing.

good luck and keep it up.