2 B or not 2 B?

Im in search for Bodyfat loss......
The following is my diet and following is my workout regime.
I am 5'3, 140(bad!) Your crtique is most appreciated.....

7:30am
ECA stack

8:00am M 1
FlaX OIL/mULTI vITAMIN/ MILK THISTLE
1 whole grain toast
1 egg white
6 OZ COFFEE

10:00 am m2
15-20 almonds

12:00 m3
2 wHOLE WHEAT TOAST
4-5 OZ tUNA/CHICKEN BREAST/OR TURKEY
tOMATOES

2:30 PM M4
eca STACK
1/4 BANANA
1 OZ MOZZARELA CHEESE OR 1/2 C COTTAGE CHEESE

3-4PM
work out

5:30-6PM m5 (lAST eca STACK)
4 OZ LEAN MEAT
1 C SPINACH/ GREENBEANS
3-4 EGG WHITES

8:30PM m6
sf jELLO

10:30
pROT sHAKE ( 112 CAL/ 2.5 CARBS/ 1.5 FAT/ 23 PROT)


Mon: Bi's/ Tri's / 40 MIN CARDIO (Elliptical)
Tues: Legs/ 30 min cardio
Wed: 45 min Cardio
Thurs: Back & SHoulders- 35 min cardio
Fri- 40-45 min cardio
Sat: off
Sun: off

You should have protein in every single one of your meals. And one egg white has 3 grams of protein. Try eating 5 or 10 (at least)!!! At your bodyweight, I'd go with 20 grams of protein in each of 7 meals.

I would go with more lean meat, and a LOT more fibrous vegetables (spinach is good but where's the brocolli, cauliflower, cucumber, mushrooms, green peppers??).

btw, jello is not a meal by itself... Try getting the chocolate flavour and mixing protein powder with it (it's good!)

You may want to limit high GI foods (ie./ bananas to post workout only).

You may want to eliminate all flour (whole wheat bread).

You may want to add fish oils to your diet.

I'd get rid of the mozarella and eat the cottage cheese.

You could try doing 20 minutes of morning HIIT cardio every MTWRF, and drop the steady state cardio after workouts. HIIT burns WAAAAAAAAaaaaaaayyy more calories than steady state for the same length of workout.

Looks like you're getting the hang of things, just a few touchups would make a big difference, good luck!

agree more protein and carbs with meals....... Lean protein, and 5 meals with carbs and last meal no carbs.... Stick with one serveing size for carbs..... Oatmeal, Yams, Red potatoes, corn etc.........