i'm 23 years old male, 6 feet tall, about 235 lbs. i'm trying to shed weight, how does this diet sound?

breakfast around 7:30 or so.
1 cup fat free yogurt w/ about a cup of low fat granola with raisins.

snack: 10 am or so,
1 medium granny smith apple

lunch: noonish

1 granny smith apple
1 peanut butter and jelly sandwich.
non-chunky peanut butter, grape jelly on whole wheat bread
a handful of pretzels, usually about the same size as a snack size bag of rold gold.
1 part skim mozzarella string cheese stick.

snack: around 2:30ish
1 part skim mozzarella string cheese stick

workout: mon/weds/fri full body resistance training
tues/thurs/sat cardio: either 30-35 minutes of HIIT or the weight loss program on my elliptical.

after workout: whey protein shake, usually after my shower.

dinner: usually between 6 and 7 pm.
chicken breast
vegetable, usually broccoli, cauliflower, corn or peas, or a small salad.
brown rice.
sometimes i make that into a stir fry, sometimes not.

before bed: sometimes i have .5 a cup of low cottage cheese, about a half hour before i go to bed.

this is my average weekday diet, its different on the weekends, my scheduling isn't as set in stone.
any suggestions and/or critiques are more than welcome. thanks everyone!

Your diet looks really solid to me.

Be sure to total up your calories and make sure they are ~500 below your maintenence level (since losing weight is your goal).

I would say maybe a little more food for breakfast as long as it doesnt put you over your calorie level. This is when your body needs the most energy and nurtients (since you havent given it any for 8 hours).

Also, your HIIT may be a little long. I would say the max for HIIT should be 25 minutes. 10 intervals is enough. Instead of increasing the number/length of intervals, increase your speed during the sprint phase (or resistance if you are using bike/elliptical).

I see WAY too many carbs and NOT ENOUGH protein.

a cup of low fat granola averages close to 300calories on its own, much of that is simple sugar.

after workout, dinner and bedtime look great...but your first 3 meals suck. mozerella cheese is not a great protien source...lots of saturated fat for the amount of protein you get, and you need about 3oz of cheese to hit your protein needs per meal.

lose the pretzels.
put no more than 1/4 cup of granola in your a.m. yogurt, and you need more protein. either some egg whites, or add .5cup cottage cheese in with the yogurt (which is the only way I can tolerate cottage cheese).

You are the same height as me, and I'm a desk jockey doing software tech support, so similar 'lifestyle'.
Feel free to look over my Fitday food journals for an idea of what I"m eating right now...and losing about 1.5lb of fat per week.

http://www.fitday.com/WebFit/PublicJ...l?Owner=malcor

I workout in the evenings most days. Most of my carbs come from veggies and fruits right now, except a meal or two before workouts, will have brown rice.
and tomorrow my PWO shake will have some dextrose added for recovery.