12 Week Cycle - Training/Diet - please critique

[Advaik]

I am starting my training and diet now. I think everything is pretty solid but if anyone has any critique please mention it. I can not keep up my training and diet and weekends so those are my cheat days. I won't go overboard, chances are I'll take in less food then I do in my regular diet.

Date: August 20, 2001
Cycle Length: 12 wks

-Stats-

Age: 16
Wieght: 172 lbs
Hieght: 6.3"
BodyFrame: Small
Body Fat: ??%
Neck: 14.8'
Arms: 11'
ForeArm: 10'
Wrist: 7'
Chest: 37.6'
Stomach: 36'
Legs: 21.6'
Calves: 14'

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-Workout-

Every Morning: (Ariobic)
Crunchs: 50
Push-Ups: 25
Walk/Jog for 20 mins

Monday workout: (Arms)
Skullcrusher: 3x8
Bar/Barbell Curl: 2x8 (2x16)
Reverse Bar/Barbell Curl: 2x8 (2x16)
Dumbbell Wrist Flexion: 2x8
Dumbbell Wrist Extension: 2x8
Wrist Roller: 2x4

Tuesday workout: (Neck/Shoulders/Back)
Shrugs: 3x8
Upright Row: 3x8
Seated Shoulder Press: 3x8
Lat Pulldown: 3x8
Dumbbell Rear Delt: 3x8

Thursday workout: (Chest)
Push-Ups: 2x15
Bench/Dumbbell Press: 3x8
Incline Bench/Dumbbell Press: 3x8
Decline Bench/Dumbbell 3x8
Pec Dec: 2x8

Friday workout: (Legs)
Leg Extension: 3x8
Leg Curl: 3x8
Deadlift: 3x8
Dumbbell Lunge: 3x16
Dumbbell Calf Raise: 3x8

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-Diet-

6:00am:
2 Whole Eggs + 4 Egg Whites + Morning Shake (Skim Milk, Protien, Mutli-Vitamin, Flax, 5g Glutamine)
Calories: 550
Fat: 26g
Carb: 19g
Protein: 56g

8:00am - 12:00am: (Not likely that I finish it completly)
Home Brew MRP (Skim Milk, Protien, 2 Bananas, 1/2cup Almonds, 2tbs Peanut Butter)
Calories: 1060
Fat: 62g
Carb: 75g
Protein: 59g

3:00pm:
2cans Tuna + 1can Pink Salmon + 1/2cup Cottage Cheese + 1tbs Relish + 1cup Grape Juice w/ 5g Creatine
Calories: 295 + (170 Juice)
Fat: 3g
Carb: 15g + (42g Juice)
Protein: 47g

5:00pm:
5oz Chicken OR2 Turkey Burgers + 1/4cup Brown Rice + 1/2cup Beans
Calories: 260 + (260 Chicken) OR (320 Turkey Burgers)
Fat: 2g + (3g Chicken) OR (18g Turkey Burgers)
Carb: 50g + (0g Chicken) OR (0g Turkey Burgers)
Protein: 10g + (50g Chicken) OR (38g Turkey Burgers)

5:30pm:
Workout

7:00pm:
1cup Cottage Cheese + Peanut Butter Sandwhich + Post Workout Shake (Skim Milk, Protein, 5g Creatine, 5g Glutamine)
Calories: 715
Fat: 21g
Carb: 79g
Protein: 50g

9:00pm:
1 cup of Cottage Cheese + 1/2 cup of Fiber One
Calories: 220
Fat: 0g
Carb: 46g
Protein: 16g

TOTAL:
Calories: 3530-3590
Fat: 117-132g (50-60g of good fats included)
Carb: 326g (40-50g of fiber included)
Protein: 276-288g

 

[Advaik]

Bump - I changed it a few times now from suggestions.

 

[Mr.X]

Looks good overall, but I would match the carb ratios to the protein ratios...i.e. if you have 300p carbs you should have 300g protein.

Mr.X

 

[Advaik]

Thanks for the reply, I heard in another post that fiber shouldnt count as carbs so I figure if I took the fiber amount out of the carbs the protein and carbs would be about equal. Is this just bogus information?

 

[Mr.X]

Thanks for the reply, I heard in another post that fiber shouldnt count as carbs so I figure if I took the fiber amount out of the carbs the protein and carbs would be about equal. Is this just bogus information?

That is correct. If you followed the fiber/carb cut ratios, then you are sufficiently taking in the 1:1 proportions.

Mr.X