Hey mate, that's a really decent plan you've put together. I've only got a few minor comments to make.
-The first one is an important one: You can forget about putting on 10kg while reducing your body fat unless this is a 10 year plan. I'd aim to lean up a bit while keeping your weight from dropping too much (ie gaining muscle). Trust me, getting your body fat down will make you look like you've gained 10kg of muscle when you've really lost 5kg.
- I wouldn't bother training abs twice a week. I don't train them at all until I'm lean enough to start seeing them. This might give you room to add a few more exercises to your legs or whatever.
- I'd replace your scoop of Tri Release in the morning with some eggs. Maybe 3 whole eggs and a couple of whites, or whatever you're comfortable with. It's a little more effort than a shake but totally worth it.
- You could possibly add some carbs to your lunch if you want.
- I'd perhaps replace one of your mid afternoon/morning shakes with a 185g can of tuna if you have time to eat it at work. Maybe a couple of rice cakes too.
What are you mixing your shakes with? Milk or water?
Can you elaborate on your training a bit? What exercises are you doing?
You've got a really solid base to work from here mate.
