Need a Diet Plan, Workout Review

Training
1

I’m 5’9’’ and my weight is 82.8kg. Is it good for me? But 23-24% of my body fat, which I want to reduce and I want to make a nice shape body. ( Mainly I want my body build).
That’s the way I need a good diet plan. Can anyone give me a proper diet plan plz? One more thing is I started to go to the gym in the next month to make a body. I’m doing a job in 9am-5pm and after office, ill go to the gym.
So plz help me.
Here is my gym routine:
(4x15)

Day-1
Chest:
Incline Dumbbell Press
Flat Bench Press
Flat Dumbbell Press
flat fly/incline fly
Dips
Triceps:
Overhead ex
Pully
Kick Back

Day-2
Back:
Chin up
Press Down
Band over dumbbell row
Seated cable row
Baichep:
Barbell curl
Dumbbell curl
Preacher curl
Concentration curl
Traps:
Bar upright row
Dumbbell sharks

Day-3
Shoulder:
Military press- Front & Back
Dumbell Press
Front rise
Side rise
Legs:
Dumbbell Squat
Barbell Squat
Press

Is this routine is good or do it batter by make a change? If any changes need to be made, then what would you like to change?
Expert suggestion needed.

Thanks in Advance.

2

allot of excessive shit…

3

If you wanna lose your weight then you can follow this diet plan
MEAL- 1 (7.30)
4 Egg white
2 whole egg
1 cup oatmeal

M-2 (10.300)
1 chicken breast + 1 cup green tea

M-3 (1.30)
1 chick breast
½ cup rice + veg

M4- (7.30)
1 cup oatmeal + banana + black coffee

M5- (9.30)
1 chick breast + 1 cup green tea
1/2 cup rice & others veg

4

Cut the number of exercises by 50%. That program is far too much for each muscle.

5

If I want to build my muscles, will there be a similar routine?

6

Too much arms, too much chest, and really not enough legs. At least you could take kickbacks, 2 biceps and 2 chest exercises and replace them with legs (for instance you have 0 hamstrings exercises). Not only you won’t look like a lightbulb, but doing more legs will make you stronger and leaner
Also, 15 reps for everything? Try 6-8 reps on most compounds

7

yep, all laid out here…

Diet: look up some articles by Beradi or Shugart