4 months, how much progress can a beginner make?

[Needhelp]

I'm wondering, how much progress can someone make in 4 months?
I'm 16/165/5'11... I've never really lifted seriously before, how much size do you think I can put on?

Here's my routine and diet

Routine:


Monday

Deadlifts 1 max set of 20.
Overhead Press - 5 sets of 5
Squats - 6 sets of 10 @ 95 (I need to get my form better anyway)
Seated Calf Raise - 2 sets of 20

Wednesday

Barbell Rows - 5 sets of 5
Bench Press - 5 sets of 5
Deadlifts - 1 set of 20
Standing Calf Raise - 2 sets of 20
Abs:
Lying Leg Raises
Crunches
Twisted Crunches
Crunches
3 x 20


Friday

Shrugs - 5 sets of 5
Barbell Curls - 5 sets of 5
Dips - 5 sets of 5
Squats - 6 sets of 10 @ 95

I'm doing really light squats, because I dont have a rack or spotter now...and I need to learn the form. I'll start increasing the weight.
Deadlifts i'll start light with too.

Then, in about 4-6 weeks I think i'm take a week off, then i'm gonna switch to this routine. That will take 8 weeks, and then after that, I think i'm gonna do the Old school routine again and just keep rotating back and forth.. Is that good?

Diet:

7:00/6 Eggs (3 just Whites, 3 Whole eggs) and oatmeal

10:15/2 Protein Bars (Homemade)

12:00/School food--Meat, Fruit, and that's about it, RyeBread.

3:30/Cottage Cheese, Veggies (Brocali and Califlower), and nuts

3:45/Lift

4:45/Chicken (Pre-packaged, it's just faster to make), Potatoes, and veggies

5:00/Work

6:30/2 Homemade protein bars

10:00/Tub of Cottage Cheese

Is there anything I should change? What's flax oil, people say that and i've never seen or heard of it before...
Here's the recipe of the protein bars i'm making:

Chocolate Designer Protein Bars

1/4 cup reduced fat peanut butter
3 Tbs fat-free chocolate syrup
3 scoops designer protein

1-1 1/2 Tbs water

Mix together peanut butter and chocolate syrup. Add protein powder and
water. Knead on wax paper and divide into 4 bars. Store in refrigerator.

Cals.=170
Protein =17g
Carbs.=13g
Fat=6

Anything I should change in my diet?

Thanks

 

[Lumbuss]

how many cals are you getting in that diet.

 

[FitnessFrk]

there are too many factors for any type of an educated guess to be made.

 

[Thaibox]

You'll definately make noticeable progress in your first four months. But, you're doing way too much in the gym. You won't be able to handle deadlifting Monday and Wednesday. Dealifts, militaries, and squats in one day? Squats twice a week? How come only 1 set of deads? If you do deads good, you won't be able to do them 2 days later, or bent over rows.

Anyway, In my opinion, I think you need to alter your lifting schedule a lot. I know I'm not offering an alternative, but I'm sure someone will.

 

[b fold the truth]

If you eat and train hard...you can make great gains in your first 4 months. Just keep laying down your foundation.

B True

 

[Needhelp]

I've heard nothing but good things about that old school routine, I think i'm gonna try it...

If it doesn't work, at least I get my form on squats and deads down... Then I go on to that ABC routine, and find something else after that..and alter between those 2.

Thanks

 

[aurelius]

Just about everything works at first. The question is, what do you do when whatever you´re doing stops working.

 

[Needhelp]

I'm gonna do the old school routine the first 6 weeks, then i'm gonna switch to this routine below, and then I think i'm gonna try the abc bulking routine and then probably go back to whatever routine I thought worked best...that sound good?

Monday--Chest/Shoulders/Tri's
--------------
Incline dumbell press:
15, 12, 10, 8
Flat dumbell press:
8, 8
Dumbell flys:
10, 10
Military Press:
16, 12, 10
Clean and Press:
12, 10
Shrugs with barbell:
12, 10, 8
Triceps
Close Grip Bench:
12, 10, 8, 6
French Presses:
12, 10, 8
DIPS
10, 10, 10

Tuesday
---------
Rest

Wednesday Back/Biceps/Forearms
---------------
Bent over rows
15, 12, 10, 8
Deadlifts:
12, 10, 8
Wide Grip Chins:
12, 10, 8
Forearms:
Seated dumbelll wrist curls
12, 10, 8
Reverse Barbell Curl
10, 10
Biceps:
Hammer Curls
12, 10, 8
Preacher Curlsl:
12, 10
Standing Concentration Curls:
10, 8

Thursday--Legs
------------------
Squats:
15, 12, 10, 8, 6
Free Weight Hack Squats:
12, 10
Leg Extensions:
12, 10
Front Squats:
12, 10


Friday: Rest

Saturday: Calves/Abs
Crunches
12, 10, 10
Reverse Crunches
12, 10, 10
Twisted Crunches:
12, 10, 10
Standing Barbell Calf Raises
15, 12, 10, 8
Seated barbell Calf Raises
12, 10, 8

Sunday: rest

 

[BodybuildingUniverse]

my first 6 months I made my best gains. 155 to 175 with little or no fat gain. Hit it hard. Take a week off every 3 months or so...

 

[Needhelp]

What routine do you think I should start with?

And then what routine?

And then should I just cycle between those 2 routines?