I drop my carbs when I want to cut up. You can have a small amount, say around 80g a day. This should be rice mixed in with a few of your meals. Upping your water intake to 6-8 pints a day will help aswell.
45 mins a day walking fast.......not jogging or running.
Also bud....... Your training, you wont see muscle grow fast as hitting to many large muscle groups in one session a few times a week.
I do my chest on Monday
Arms and shoulders on Tuesday
Back on Wednesday
Legs Thursday.
On 2 of my seesions I add some abs, only 5 mins of abs but work them to the max.
To be honest mate...... your training and diet needs to be looked at then wait for the gains!
I can sort you out a complete diet and training plan if you want.