Hi all! I'm new to the boards, and have been reading the interesting links pinned, there's just lots of info to digest. I've been weight training for the past 2 months with some gains, but have not been focused and with no direction. I'm basically a lardball, and I'm working towards increasing muscle mass while shedding fat. I'm 1.73m at 126kgs. I'd appreciate your help in critiquing my diet/workout regime:

Workout:
Mon - Upper body:
DB chest press 5x5
BB Upright row 5x5
Machine Pec Flies 5x5
Machine Shoulder Press 5x5

Tues: Cardio - Elliptical 35mins

Wednesday - Lower Body:
DB Plie Squats 5x5
Machine Leg Press 5x5
Machine Calf Raise 5x5
BB Bicep Curl 5x5

Thursday: Cardio - Elliptical 35mins

Friday - Back:
BB Bent-over rows 5x5
Lat Pulldowns 5x5
Machine Seated Rows 5x5
Machine Back extension 5x5
Tricep pushdown 5x5

Saturday: Cardio - Elliptical 35mins

** Am I overtraining? Should I vary my workout? I'm hitting my major muscle groups once a week, but since I've switched my workout from morning to working out at night, I figure I got more time to kill (less time pressure) so can work on more than 1 muscle group?

Diet:
Morning: 2 scoops whey with fresh milk: 400 cals
Snack: Meat sandwich (veggies + cheese + chicken ham) - 400 cals
Lunch: Abt 150g chicken and veggies - 600 cals
Snack: Meat sandwich (as per above) - 400 cals
Dinner: Steamed chicken/fish/beef soup + steam brocolli + 2 scoops whey with fresh milk - 800 cals

Total calorie intake: 2,600 cals (calorie deficit of about 1,100 cals)

Supplements:
1000mg vitamin C x1
Multivitamins x1
Calcium + Magnesium x2
Fish oil x 4000mg (4 x 1000mg)
Glucasamine (for the joints - too old already!)
Thermogenic: Oxyelite Pro taken as directed.

BMR calculations that I did requires me to consume at least 3,700 for maintenance. I'm wondering if the calorie deficit I've set for myself is too high. I don't want to lose muscle mass.

Majorly fat, bro! I'm working towards doing more compound exercises, but won't attempt squats, benches and deadlifts with a barbell till I've reached a comfortable bit of poundage I can lift with DBs, but working my way slowly towards that goal, hope to switch to barbell benches and squats come november or december

I've stopped using the kettlebell because it gave me some bad joint problems, especially in my shoulder, but I think it's because the KB I was using was a bit too heavy. My shoulder kinda "locked out" - don't know how else to describe it! - when I was attempting a clean and press with a 12kg kettlebell. It took a long time to recover lol!

Speaking of compound movements, there's this cylinder thing with handles that I hear people are using do develop core strength, and I'm wondering if that's any good?

Thanks bro! Hope to stick to this program for the next 4 weeks, before taking a week off.. then start again!!!