Day 9-legs/abs&core/p.m workout

So today was the 1st day working with free weights. It's different from the "normal" weight lift I've been doing. I guess it's because I've been "toning" instead of building lean mass. I found out today that I can lose up to 20 pounds and drop my BFP ( body fat %). while that sounds great, it also feels like crap to know I have 20 pounds to lose in order to get to what I want.. So I guess I'll have to UP my workouts, eat every 2 hrs and get plenty of rest.. So now that I'm lifting free weights, we'll be changing things up..
Mondays-A.M free weights=back/biceps/abs&core and yoga
Mondays-P.M cardio/abs&core and stretching
Tuesdays-A.M cardio/abs&core and stretching
Tuesdays-P.M plyometrics and yoga
Wednesdays-A.M free weights=legs/abs&core and yoga
Wednesdays-P.M cardio/ab&core and stretching
Thursday-A.M cardio/ab&core and stretching
Thursday-P.M plyometrics and yoga
Friday-A.M free weights chest/tri/abs&core and yoga
Friday-P.M cardio/abs&core and stretching
Saturday-A.M-long runs/abs&core and stretching
Sunday-rest day
This mornings workout was finding out where my starting point is and how we are going to improve on it, and boy is there room for improvement.
A.M workout----
Leg extent-3 reps of 12 @65lbs
Step ups- w/ 8lb ball-3 reps of 1min each
Leg curls-3 reps of 12 @ 35lbs
Bosh up/overs-3 reps @ 1 min each
Squats-3 reps @20 lb 1min each
Burpies-2 reps @ 1 min each
P.M workout----
Speed rope-10 mins
Bench press-3 reps of 10 @55 lbs
Push ups-28
1 mi run
Leg lifts-hanging (reverse sit ups)
Side to side crunches with 8 lbs ball
Ball to shin crunches
Take 'em or leave 'em

Food------
8/17/11

8 oz protein shake=
8oz h2o
handful of ice
1 level scoop of Matrix (chocolate)
*ALL MY VITAMINS*
Total Cals    120        
Total Fat    2               
Total Carb 3                       
Protein 23
8oz coffee

S:::

L:::
6 oz tofu
1 oz bell peppers
Total cals 80
Total fat 4
Total carbs 2
Protein 8

S:::
Total cals
Total fat
Total carbs
Protein

D::
Dim sum
Total cals 110
Total fat 3.5
Total carbs 14
Protein 4

S:::
Plum
Total cals 75
Total fat .5
Total carbs 18
Protein 1.2
8 oz protein shake=
8oz h2o
handful of ice
1 level scoop of Matrix (chocolate)
Total Cals    120        
Total Fat    2               
Total Carb 3                       
Protein 23
PEACE<3