not in need of a 6 pack

hey guys im not here to look fr some ingenius upto date plan to lose 20kg in a week im just here looking for some healthy advice this is my schedule
 6 daw rugby training/games which in each case last fr 2 hours maaybe 1 1/2 but its a serious workout plenty of running maybe 4k per training with alot of pushups situps crunches burpees squates lunges a whole body workout !! i try to get mybe 1 maintenance workout in the gym to keep my strength ive gained troughout the summer
i want to lose bout 20 pounds bout 8kg i eat regurlay
5 meals which usualy consist of this
meal 1 : bowl of cereal
meal 2 : 2 pieces of fruit
meal 3 : sandwhich 2 pieces of fruit(usually ham and cheese with white bread)
meal 4 : dinner (chicken curry/pasta with a tomato based sauce with some kind of bread)
meal 5 : protein shake with a sandwhich toasted no butter ham and cheese
snacks : oranges apples bannanas
i get my 5 a day

i hate veg so dont get very much veggies but i eat alot of carbs i take amino acids and drink 5l of water daily and maybe 2l of milk no sweets ussualy but ive seen 0 results from 4 weeks
i do take a cheat day for saturday where i pig out maybe 5k calories for dat day but i always need a pick me up my new lifestyle choices are tuff any opinions on why my weight loss is ceased

thanks all takin on board but i havent started to lose weight haha im still 220 !! im not gaining strength still benching squating deadl the same but im not even losing a pound a month yeh def switching bread i eat relitivly small portions 2 slicesd of bread 2 slices of ham single slice of cheese dinner is my largest meal eg 200g of rice maybe a breast of chicken so i dnt tink my portions are exceeding the limit any other suggestions
thanks

jesus thats alot i suppose yeh cut the portions !!! is curry sauce a bad additive to my diner i eat alot of curry supprisingly being irish but love it it said it only has 30 calories
by the way would to much water add additional weight to my frame or would it just run through me ive read reports that say if you drink to much water you will retain some of it and therefor be heavier !!! heres my new meals
meal 1 : small portion cereal an apple glass of oj
meal 2 : 2 pieces fruit water
meal 3 : sandwich 2 pieces of fruit
meal 4 : 70 grams rice chicken breast
meal 5 + 6 sandwhich 2 pieces of fruit
my protein shake is with meal 4 + 5
ill work out the calories now and post it up ina while

It depends what's in the curry sauce   If it's a quality sauce where the ingredients are effectively what they'd be if you made your own then it's not going to add much nutritionally to the meal as it'd be mostly spices, water, and stuff like tomato, garlic, ginger, onion, etc. All good stuff, though some jarred pastes have a vegetable oil base so would be more calorific than using powders or whole spices. A complete sauce will be more water-based. Check the label on your sauce for info.

There are many great curry recipes though that can be made with whole spices, and quick curries from powder and a tinned tomatoes or a paste of onion and ginger. Quite why some bodybuilders eat just boiled chicken is beyond me when you can have it tasting of something  

Water retention isn't really an issue I don't think. It's not something the body stores an excess of. Realistically you only need to drink about 2 of water a day but extra spread through the day isn't going to do any harm. You're way over this at 7L including the milk.

The meals look better, though I would move one of your protein shakes (like meal 4) to your second meal so your protein is more evenly distributed through the day. The fruit will help fill it out so it feels like more of a meal.

replace the milk with goddamn green vegetables........

personally i had nuts an seeds in my breakfast to give a nice kick start of energy for the day but up2u if u wana put them in meal 2.