what am I doing wrong < loosing FAT gaining size>

[boby_jassar]

what AM I doing wrong

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Hello Everyone

I need your valueable advice, I am posting my daily schedule, could you tell me what am I doing wrong as I am not getting expected results...

As I steted I want to loos weight and gain Muscle, So I diveded my workout into CARDIO days and "WEIGHT TRAINING" DAYS

CARDIO DAYS TUE,THUS,SAT
======================
I start my day at 8:30 AM
first thing I do empty stomach, I drink 1 liter of water
get fresh after that
then I take 1 scoop of "optimum whey protien" in double toned milk.
around 9:00 9:15 AM I start in gym.

GYM schedule on Cardio Days
10 mins Warm up (walk and jogg)
20- to-30 min HIIT running
which include 5 running at speed of 9 KM/H
> 1 min at 15-16 km/h
> 2 min at 9 km/h
> 1 min at 15-16 km/h I do Sprinting 6-7

20 mins Cross trainer
10 mins cycling

after running I take I "Animal cut PAK" I red on CAN that take one pack upon walking <<
is it like that or should I take it before running I finished one and took one pack
before workout (both cardio or Weight training)

Abdominal Exercise

3 sets of leg rase (70-80 reps)
3 sets of crunches (50-55 reps)
1 set of upper abdominal (200 reps)
3 sets of Air bike (50 reps)
3 sets of plate twist (100 reps)

Side bends

1 set of lightweight bar side bends (200 reps)
1 set of barrel side bends (50 reps)
1 set of dumbell side bends (200 reps)
>> in between the Abdominal exercise or side bends I take 1 scoop of
"ergofenic micrower-power"creatine with golucose or apple juice whenever I feel the need in
between

at the end of cardio day I do running for 10 mins with 2 sprnt inbetween

and end the workout with 3-4 streching exercise and 2-3 exercise of Yoga

>> after finishing workout I take 2 scoop of "optimum whey protien" with double toned
milk

>> after 15mins take steam bath for 10-12 mins


>> around 12:00 -12:30 noon takes
first meal
a bowl of oat meal with boiled double toned milk without sugar + 7 almonds.
or
1 bowl of assoter fruits with black salt( no dressings or souces)
or
1 brown bread slice with 2-3 egg white omlet.

second meal at 4:00 4:30 PM

1/2 Subway "veggie delight Salad" with less dressing ( low cal dressings only)
with 1 scoop "optimum whey protien" along with 1 "ANIMAL PAK" pack

third meal at 7:00 7:30 PM

Bowl of assorted fruits

at 8 Pm take an other scoop of "optimum whey protien"

forth meal at 10:00 PM to 10:15

green veggitables cooked/stir fried (in olive oil) in shewan souce/some other spicy
souce
or
Mushroon+green peas cooked in 1/4 tbs olive oil tometoes+onions+ginger+garlic+green
chillies
or
soyabean Nuggets+peas cooked in 1/4 tbs olive oil + home made spicy Punjabi gravey

>> at 1:30-2:00 night I go to bed

before bed I take
4-5 wallnuts
2 ml of "GNC" cod liver oil

================================================== ==================
WEIGHT TRAINING DAYS:MON,WED,FRI

I start my day at 8:30 AM
first thing I do empty stomach, I drink 1 liter of water
get fresh after that

1-2 pices of "sweet potetotes" boiled with salt.
then I take 1 scoop of "optimum whey protien" in double toned milk.
around 9:00 9:15 AM I start in gym.

GYM schedule on "weight training" Days

10 -15 mins running
take 1 "Animal cut PAK"

Do streching of the body part for which I am doing exercise that day
Mon=(chest+triseps), Wed=(back+biseps) , Fri=(lower parts+shoulders)

take "ergofenic micrower-power"creatine with golucose or apple juice

do 4-to-5 exercies of each body parts of the day.

2 warm-up set of each exercise with (15-20 reps with light weight)
1 set of haveier weight (12 reps)
1 set of same exercise with more weight (8-10 reps)
last set maxium I can lift (4-6 reps) with some exercies I can go till 8 reps also

some days I may be lef with some stemina then I will go for Abbs or sides

and ends with streaching + yoga

>> after finishing workout I take 2 scoop of "optimum whey protien" with double toned
milk + 4-5 egg whites

>> around 12:00 -12:30 noon takes
first meal


then same as Cardio days but I introduce some more eggs+rice


I do not hesitate going to loo so I drink about 4 liters of water everyday

>>>>>>>>. I am putting my good efforts, but I am not seeing expected results, please guide

thanks in advance...
BJ