Hi, I have started a weight training program, my goal is to gain muscle and lose fat. After reading allot of info on this site I opted for a FBW. Consisting of:
Squats 100lbs x 8 reps x 3 sets

Deads 110 lbs x 8 reps x 3 sets

Flat bench w/ dumbbells 45 lbs ea. arm x 8 x 3

Rows with an iso row machine 90 lbs ea arm x 8 x 3

Seated shoulder press with dumbbells 30 lbs ea. arm x 8 x 3

Seated incline bicep curls 30 lbs ea. arm x8 x 3

Tricep pulldown w/pulley 100 lbs x 8 x 3

Chest fly machine 110 lbs x 8 x 3

all with about 1 min rest between each set and excercise
I'm 25,6'0",190lbs, 22.5 % bf(i'd like to lower this)

I do this mon,wed,fri (so far 1.5 wks) on off days i try to get about 30 mins of cardio and i also play hockey twice a week. My diet consists of:
Brkfst-2 slices 12 grain toast w/ peanut butter anda protein shake@~7:00

lunch#1-1 tuna sandwich(1 can tuna,2 slices 12 grain bread, layer of spinach),~1.5 cups of a fruit,1 yogourt,1 L water@~10:30-11:30

Lunch #2-1 tuna sandwich(same as above),1 pce fruit,1 yogourt, 1L water@~13:30-14:30

workout ~18:00

PWO@~19:30

Supper-1breast chicken with either rice or whole wheat pasta,somemaybe alfredo sauce, and approx 1 cup frozen veggies with some water or milk

Snack-varies whatever's easy ie. p.b.toast,fruit

Please keep in mind that this food is an ideal day aver the last week and a half Ive had a few ****ty days ie.movie(popcorn),friday lunch w/ co-workers(although this week was subway) and a couple of brownies for treat day(againw/co-workers) I promise to improve on these mitakes as I have opted out of treatday and promised myself to get a salad when we go out on fridays.

I also have a few questions regarding protein, according to my calculations eating all that food on my ideal day I only got about 140g protein.I have been readin up on this and it says I need approx. 1 gram per lb of body weight, well I weigh about 190 lbs, I was thinking maybe throw in a shake atfer work before workout to get all the protein needed,good idea?Thx for any help,I'll check back too see what everyone says.

you dont have a vertical pull,drop the chest flyes and add either chins or pulldowns,if you want to take a shake go ahead.

Yeah, agree. I'd get some chins in there (in place of the curls if necessary) and maybe even swap in some dips for the rope pulldowns (shoulder-permitting). I'd probably move flyes to dumbbells if you're going to do them.

I also wouldn't do squats and deadlifts in the same workout. You may want to make a workout A and workout B to alternate between in order to do both of those lifts.

Thx for all the help guys, I will change the pulldowns to dips and add chins in there, is there any specific reason to not do the squats and deads on the same day?could someone maybe give me an example of a good FBW with some kind of split?Regarding the flys, I like doing them on the machine because I can focus on squeezing together at the end,I thought that might help develop the middle of my chest better, because witrh the bench I mostly feel the outside of mychest, and with dumbells there is like no effort at the top of the movement. Is there another excercise to focus more on the middle of my chest? Thx again.

squats and deadlifts can be very tough on the back,do squats mon,fri,dealifts wed,
a good fullbody would be somethink like this
m.w,f,
squat alternated with deadlift
bent-over-rows
bench-press
chins
dips
shoulder-press


and you cant work your inner chest its one muscle.