you're not warming up each exercise, are you? if so, stop. just warm up each body part ONCE - any more than that is wasted energy. examine the MaxOT warmup system for an example of a proper warmup and loading routine.
so how much protein are you actually taking in? aim for about 1.5g per pound of
lean mass (weight - fat) or for the sake of argument, let's say 1g per day of total weight. depending on who you talk to and on your physiology, this number changes considerably, but 1g/day is a good start and it makes math easier.
a 20 yr old man, 6' tall, weighing 215 and requires 3700 calories a day (roundabout) if he's very active, 3200 a day if he's moderately active. that gives you an average between the two of 3450 per day. pick a number and drop it by 500 cal/day to lose 1lb a week which is slow, gentle, and easily sustainable. let's say for the sake of argument that you've dropped to 2950 per day.
so you know you need about 215g of protein (4cal/gram) per day - that's 860 calories. out of the 2950, leaving you with 2090 calories to divvy up between carbs (4cal/gram) and fat (9cal/gram).
at 215 grams, your protein is at about 30% of your intake, your carbs should therefore be about 50% (1475cal/369 g), and the remaining 20% should be fats (590cal/65g). don't just glomp all protein in one meal etc - each meal should contain all three with your post
workout meal being slightly richer in protein and your post cardio meal being a bit richer in carbs.
now you know how to do the math, you can work out what to do.
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