I don't think I said wheat bread is a bad carb, but if I did I retract my statement.
I eat wheat bread very often - when I'm bulking
What I was aiming for was - there are BETTER carbs you can be consuming if you are trying to lean out.
Specifically - Rolled Oats, Vegetables, Brown Rice, Sweet Potatos/Yams.
Prior/During/Post workout you should be consuming high GI carbs with whey protein.
You should really be supplementing your protein intake with a quality protein shake to make sure you are getting a 1g per lb of body weight, as well as proper before/during/post workout nutrition.
I am a big fan of Lowery's school of thought that when leaning out, carbs should restricted to breakfast and post-workout. It has worked well for me.
As far as workout, I think you may benefit from switching to a 3x week fullbody workout, at least for a while. I would also consider taking a full week off or at least dropping volume and weight down dramatically.
And yes by good fats I mean:
Make up a sample plan and post it here so people can give their thoughts.