Hi, well basically im trying to lose some fat. Im 5ft 10in and weigh 172 lbs, think i was like 140 lbs bout 2 years ago so ive put on muscle/fat.

Workout
Monday: FBW-
bench press 3x10
military shoulder press 3x10
deadlift 3x10
squats 3x10
bent over rows 3x10
dips 3x10
barbell curls 3x10
10min row

Tuesday: cardio+abs
4 ab exercies 3x15
20mins on crosstrainer
20mins treadmill

Wednesday: FBW-
incline bench press 3x10
upright row 3x10
deadlift 3x10
squats 3x10
wide grip pullups 3x10
skullcrushers 3x10
barbell curls 3x10
10min row

Thursday: cardio+abs
4 ab exercies 3x15
20mins on crosstrainer
20mins treadmill

Friday: FBW
bench press 3x10
military shoulder press 3x10
deadlift 3x10
squats 3x10
cable rows 3x10
dips 3x10
barbell curls 3x10
10min row

Saturday: cardio+abs
football training
3 ab exercises 3x20

Sunday: cardio or rest
football match
or
rest


Diet
Meal 1:
1 whole egg and 3 egg white omlette
broccoli
2 slice wholemeal toast or 2 weetabix with enough skimmed milk to mash it all up lol

workout

Meal 2:
whey protein shake with water
packet of oats with bit of skimmed milk to mix it up
apple

Meal 3:
chicken breast
broccoli
tablespoon peanut butter

Meal 4:
Salmon
broccoli or lettuce

Meal 5:
whey protein shake with water
tablespoon of peanut butter

note: omlette, salmon and vegs i add bit of sunflower oil


Is there anythings i can change to improve it? on the diet side of things i dont count the calories or nutrients so im not sure if im getting enough nutrition to feed my body. But would you say im eatting too much or too much?

if you are an 'average male' your breakfast is light on protein. only 3g of protein per egg white, 6g per whole egg. so that's only 15g of protein, plus a bit from the milk. and i'd stick to a serving of old fashioned/steel cut oats at breakfast.

bread has no place in a good cutting diet (thats MY personal opinion)

but generally speaking, your plan is sound.