i posted this on the begginers page but havnt had any replies so i thought it might be worth trying in here!

started back in 2 weeks ago week after injury for few months. i train at gym at home at moment, id like any thoughts on my diet and reigeme and any advice where im going right/wrong.

im 182 pounds
ideal weight 175 pounds

i want to tone up and loose fat while maintaining muscle (id probably like to loose 14 pounds of fat and then put on 7-14 pounds of lean muscle)

is it better to 'cutt' first or what? how much protein/carbs/fat should i be eating at moment?

i take 48g WHEY a day and have cut out carbs after 1pm.
also on creatine, sida cordfilia and la muscle norateen Heavy Weight 2

i have began to see results - stronger, lost some fat and am sleeping better but i know its going to take time (like all worthwhile things!)

i do a 2 day split with 3 sets of 15 reps of weight i can just manage to lift 15 times, i work out every day for about 50 mins-

DAY 1.
Bench Press
Dumbell Curls or hammer curls
Tricep Extensions
Lateral Raises
Front Raises
Upright Rows

DAY 2.
Leg Extensions
Leg Curls
Rowing 5 Mins
Streches/wrist excersises & neck exercises

I also play 5 a side football once/twice a week

Any advice on diet and training would be very greatfuly recieved