Ive been dieting for about 3 months now and have lost around 29 lbs, from 227lbs to 198lbs im 16. for those 3 months i was wrestling so i was unable to have a proper cardio and weight training routine. i started a diet which this is my 3rd week in, wondering on any opinions about it.

breakfast: 5 0z. ham
4 egg whites, 2 whole eggs, 1 banana 2 flax oil capsules

snack: protein shake:2 scoops next designer whey
5g glutamine, 2 tbs whipping cream, 12 0z water

lunch:8oz chicken 4 cups veggies:broccoli carrots cauliflower
2 flax oil capsules

snack: same protein shake as above with 4 strawberries 2 flax oil capsules

dinner: 8oz chicken 2 cups broccoli carrots or broccoli

on mondays and thursdays 2 hours after dinner which is 2 hours before bed i have 4 fat free fig newtons

im planning on following the same training schedule as John did during his fat loss phase.
ill appreciate any comments

I'd get rid of the Ham (high in sodium and fat), whipping cream (too much fat if not fat-free, high gi carbs if fat-free), and fig newtons (again, sugar aka high gi carbs).

Other than that, what you're eating looks ok, although you seem to be eating a lot of veggies. Make sure you keep your daily protein intake at at least 1g per pound of body weight (so, for you, 198g of protein a day). Think about adding in some oatmeal; it's a great source for low gi carbs as well as being quite filling.

Of course, it would really be helpful if you gave us the macronutrient breakdowns for the day (i.e. how much protein, carbs, and fat you consume a day, along with total calories). Also, between which meals do you work out? It looks like it's between meal one and two given the protein shake in meal two, but just to be sure...

well i dont know the the macronutrient breakdown because the diet was given to me by a bodybuilder and he lost the numbers. the whipping cream he said is there for the fat it has and the fig newtons are only twice a week to be for the high carb days which keep ur body guessing. im going to be working out prolly between meal 3 and 4 because i have to go to school(high school)