Diet and workout tips.

euwwy deuwwy

I am looking for a diet to help me loose body fat and gain lean muscle. I started going to the gym about 8 months ago and I currently work out 4 times a week. I usually do a 5 min warm up on the rowing machine, about an hour of upper body and 15 mins on the bike. I am looking for a diet to help me loose body fat, gain lean muscle and maximise my activity in the gym. My stats are below:
Age: 18
Weight: 77kg
Height: 5ft 10

My diet is relatively healthy at the moment consisting of a breakfast of a poached egg, yougurt, toast, cereal and orange juice. My lunch is usually not that great, either sandwiches, pizza or soup. For dinner I have the typical home-cooked meal (pork, beef, lamb, potatoes etc). I don't really eat any vegetables and usually I snack (chocolate etc) during the day as well as my 3 meals.

One other thing : I am looking for some recommendations for a shoulders/ upper back workout. I do shoulder presses at the moment. My shoulders are naturally quite narrow and I am looking for a way to beef them up a bit.

Any recommendations would be greatly appreciated.

daveirl

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BossArky

Increase the rowing to 10 minutes and then 15 once you are comfortable. I'm find this gives great toning and decent warm up before continuing with the rest of the session, be it running or going heavy on the weights.

Smellyirishman

Just for curiosities sake, can we see your current workout? (you need to fix your diet before your training)

I get the distinct feeling that you're neglecting your legs. (And perhaps other areas too)

Shoulders/Back = Military press, Side Laterals, Rows etc..

euwwy deuwwy

My Current Workout:

Warm Up: rower 5 mins
Bench Press: (4x8reps)
Dumbbell Incline Press (3x8reps)
Barbell Pullover (3x8reps)
Shoulder Press (3x8reps)
Dumbbell Fly (3x8reps)
Bended Row (3x8reps)
Dumbbell bicep curls (3x8reps)
Lying Tricep Extension (3x8reps)
Seated Crunch (3x8reps)
Crunches (1x50reps, 1x30reps)
Twisting Crunch (1x30reps, 1x15reps)
15 mins on the bike.
I do this workout 3/4 times a week. I admit that I am neglecting my lower body but I always thought the bike would make up for that. I used to do a 1 day upper body then 1 day lower body workout but that would mean going 6/7 days a week! Is that ammount of sessions advisable?

BossArky

Throw in some squats, leg pressing & dead lifting.

When I started doing these I gained 1 kg - muscle I presume. Now have started losing blubber whilst having more defined legs... giving a new weight 2.5 ish below what I started with a month ago.

My weight is still dropping as these exercises eat calories like a ghost buster trap.