Meal Plan and Workout - Looking for criticism/advice

[bigbabyfong]

This is first post on this forum, so I figured I should spend a little time on a brief introduction..

name is Cory. I'm 23, 5'10", 173lbs. Currently I'm a student at a community college with aspirations of transferring to a 4-year institution in the near future. I work for family at a liquor store as a part-time clerk and accountant catering to the alcoholism of a variety of downtown folk and vagrants. I follow pro-basketball incessantly, I play computer games probably way more than I should, I have a newly found obsession for fixed gear cycling, and I'm fairly retarded when it comes to fitness and nutrition.

Anyway, the past few months I've been doing a bit of experimenting with diet and signed up for the fitness room on campus.

diet plan is as follows:
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Breakfast - 1 egg, 2-4 egg whites, 3/4 cup oatmeal, 1/2 cup of blueberries

Post-Breakfast (Usually post-workout meal) - 1/2 cup yogurt, turkey lunch meat, banana (or cherries, apple) and maybe a piece of whole-wheat bread

Lunch - wheat bread, turkey (or chicken, tuna) sandwich, more fruit

Post-Lunch - chicken breast, hummus, broccoli (or asparagus, carrots, frozen mixed vegetables)

Dinner - usually same as Post-Lunch

Post Dinner - Handful of almonds, tree of broccoli or some asparagus
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Truthfully, I have deviated on occasion with a slice or two of pizza or a burrito post-workout, and when I can't make it to the store, due to budget issues (I'm a poor, lowly college student). I understand that it's not a life-changing meal plan unless I'm fully committed. As of late, money has been tight due to a few unfortunate incidents, but that will be changing relatively soon.

Further, I'm finding that in the latter part of the day I get hungry quicker or feel unfulfilled.

Workout Routine:
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Monday - Chest/Triceps (bench press, dumbbell flys, push ups etc.)

Tuesday - Back/Biceps (lat pulldown, pull-ups, curls, etc.)

Wednesday - Shoulders/Abs (dumbbell press, leg lifts, crunches, etc)

Thursday - Legs (squats, deadlifts, lunges, etc)

* 3-5 workouts, 5-12 reps, 3-4 sets, if possible I increase the weight every week

Friday/Saturday/Sunday - 1-2 instances of HIIT on a bicycle
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Ideally, I'd like to alternate cardio and resistance training, but the fitness room's schedule is only open Mon-Thurs, and I'm required to be there for a certain amount of hours. With no form of weights at home, I feel compelled to maximize resistance training there.

goal - to be perfectly blunt - is to look good naked. I don't want to be big, but I definitely want to look lean. Other than forearms, calves and face, body looks fat and flabby. Since I've started working out I have noticed that arms and chest look more.. tight - for lack of a better word, but I'm not seeing any progress anywhere else (as I've browsed through the forum I'm beginning to think this is normal).

I'm looking for any possible insight the community can offer me, and in exchange I'd like to help you all out in anyway that I can. Thanks in advance.

[clem]

for a more effedctive program i would suggest switching to a full body program or atleast and upper/lower progam. you say 5-12 reps, thats a pretty big range which end are you closer to and/or for which exercises ie closer to 5 or closer to 12?

[bigbabyfong]

for a more effedctive program i would suggest switching to a full body program or atleast and upper/lower progam. you say 5-12 reps, thats a pretty big range which end are you closer to and/or for which exercises ie closer to 5 or closer to 12?

I tend to go closer to 5 reps for workouts like pull ups because I can't do any more than that yet. For every other workout it's generally 8-12 reps unless I'm doing push-ups or ab workouts where I'll extend the reps for as long as possible.

With the gym schedule and lack of home equipment, I figured a four-consecutive-day full-body workout would be out of the question because body wouldn't be properly rested.

Monday - Upper, Tuesday - Lower, Wednesday - Upper, Thursday - Lower

That would be a viable workout plan?

[clem]

you shouldn't do a full body workout four consecutives days in a row...a day in between is needed for rest... but the plan you mentioned would work..