unhappy with body fat

hi guys, I'm currently sitting about 20% BF I'm 28 about 182cm endo/meso and am looking to drop to about 12% at the same time increase m muscle mass. I was 120 kgs and now I'm about 103. this is my schedule and food intake, could you please offer some any suggestions tips I know it's my own fault for letting it get this way so I'm determined never to put t back on.

Monday chest- bench press, decline barbell, incline dumbbell and flyes Cardio 20 mins treadmill @ 10km/h
Tuesday triceps - French press, rope pull downs, dips and  Cardio same
Thursday biceps - preacher curls, hammer curls and close grip barbell curls
back- seated rows pull downs and bent over row cardio same
Friday shoulders - smith machine press dbbll press front raises side raises and cardio same
Saturday  Legs - assisted squats leg press and leg curls cardio same

meals
breakfast egg whites 4-6 2 toast banana and fat free milk 300ml
morning tea chicken 120gms 1cup brown rice 1 cup vegg
lunch same as morning tea
afternoon tea same as above
after training shake
dinner meat usually lean pork/chicken/kangaroo sausages  sweet potato and a salad of rocket feta
cheese pine nuts and olive oil
before bed protien and fat free milk




hope this is enough info guys I'm currently getting about 500 calf a meal cep for breakfast and obviously the 2 shakes so roughly about 2800-3000 cal a day my TDEE is about 2100 according to ascoobs site I will add though up till about a month ago my diet was only about 2000 cal a day and wasn't as organized as it is now

thanks man, yeh my protien intake it pretty on par with the rules lol

I do stretches for m hamstrings just been experimenting a little
the assisted squats is basically a a squat machine/rack, that's my bad cause I call them assisted, the le press I do is one of those machines where you sit on a 45 degree angel and it targets your quads and glutes

do you thing the cardio is enough or should I be increasing it?

yeh I hear ya man, over the holidays I was hitting 30 a day but going back to work now I have been cutting back to 20, guess I'm just gonna have to leave work a lil earlier and pump thT xtra 10 .  out of curiosity what sort of time frame would u be looking at to she'd this 8% bf? sticking to my routine and doing 30min 4 times a week?

what's wrong with me doing bi n tri on separate days? I have calf and glutes in my routine, I mention it above (my exercise equipment terminology might not be the best..  any ways man I appreciate your constructive criterisum but BB is a lot of trial an error and I find Its working quite well for me do far and I will revisit it in 3 months time

thanks for all the critisium guys but I have clearly put in there that I do bis and back on the same day

From personal experience, and I'm far from an expert, I'd try a little more intensive training to jump-start your metabolism. The key in losing body fat is to burn a lot of calories, but at the same time not deprive your body of nutrients. That said, while gaining muscle from lifting will increase your metabolism, I'd try incorporating HIIT and high intensity circuit training with the weights routines (ON SEPARATE DAYS!!). I know that stuff worked for me as I went from 12% body fat to below 5% in a matter of 2-3 months.

Here are some good examples of HICs (High Intensity Circuits) that have worked very well for me:

17 Minutes To Six Pack Abs Workout Routine

Spartacus: Blood and Sand "Official Workout!"

Spartacus 2.0 "Official Workout!"

P.S. I am no fan of Scott Herman, I hate the way he behaves himself, but he did show the workouts in a video... you can find them on Men's Health website, too.