new diet please comment

Example routine?

 

Out of those do the squats and that's it. 5 minutes rest between sets is a bit much.

Do this on a different day.

How can you do bodyweight squats "against a wall"?

Take a look at the program Westside For Skinny *******s 3. It has lower body max effort (your squat day) and lower body dynamic (box jumps etc). Use that as a template, it's a very good program.

 

Thanks for having me in high regard!
Homeslice virus has set you on the right track but I'll chime in since you asked.

First of all, what are your GOALS? lose weight, gain weight, maintain, get stronger, get fitter? You have to have goals and priorities. Let me know and I'll get back to you. As a regular diet for training without wanting specifically to alter your weight (or let your training dictate it moreso, which is also fine), it seems fine if you are a bigger dude, however I'd go with those 2 bowls of porridge. You do cardio, then run, then train later as well, you need the carbs.
DON'T FEAR the fats! Chicken breast, and fat free choc milk, have low calories because of the low fat. Have some salmon once in a while instead in the evening, and don't have fat free choc milk, have something you like the taste of, but don't go for yazoo or anything like that, supermarket brands are ok (if youare based on UK, if you are not then just don't fear the fat). You are training a lot so some fat will definitely do you good, plus it does your general health good. A lot of protein shakes in there, probably unnecessary! Again though depends on your goals, but with that amount you are probably going to be either a big guy, or you want to gain weight, both fine, but just making sure. If you are a smaller guy, then you would probably use that protein as your main energy source which is a tremendous waste, this happens because judging by that diet if you aren't going crazy with the portions you have much more protein than anything else. you're eating like a bodybuilder trying to cut down for a show. again, depends on goals, but for performance I can't reccommend it, I've tried it personally, you do lose bodyfat, but its NO good for long sessions, unless you have a lot of stimulants pre training.

do the box jumps before the squats and only do a few sets of 1-5 reps, and the leg press dead last but I wouldn't bother with that there are much better ways to condition your legs in that manner. And wall squats do you mean sitting up against a wall for the leg endurance? again there are other ways to work on it. Do you have a sled? or anything you can pull along behind you as you run? A spare tyre? something like that will get your leg endurance working guaranteed. leg press is ok but not the best and honestly anything weighted and for endurance usually takes a long time to recover from so could interfere with other things. 20 rep squats are good for that, but they wouldn't leave you with much ability to do your sport or much else actively.
don't worry about rest times, go as soon as you are ready, but don't time it and take too long.
just saw virus reply, you can do the jumps on a different day sure, I think you could do them as part of a warmup and work on some explosion, that would work fine too.

 

I'll leave that to MrSmall, my nutritional advice is very limited.

 

This is pointless. It doesn't allow you to go lower and you can hold the bottom position without resting on a wall.

Learn how to do full bodyweight squats.

 

Its a decent program for you to do, I'll second that. depends on your goals of course but should be fine.
If you can't get low enough in a free bodyweight squat then you are inflexible or have poor mobility, identify whats wrong and work on it as its a very basic movement!
I have seen people do the exercise you describe, they have arthritis or serious knee dysfunction and can only move it in that plane of motion!
(if I'm thinking of it right)

 

you will lose bodyfat for sure, you are doing regular cardio after your breakfast anyway, the fasted thing is unnecessary I'd reckon. stick to once a day and see how you go!
the rest looks good, how much do you weigh? did you read the rest of what I wrote?

 

that sounds fine, keep the fat high.
just a thought, drop all the protein shakes and have your meals slightly closer to after your training if you can. if you are 60kg you don't need all that protein unless you specifically want to get bigger, apart from that its fine mate.

 

that diet sounds like one of a 8 year old girl , seriously i cant believe thats all your gonna eat