21, 135 lbs, 21.3 BMI, 5.1% Body Fat... is this "diet" correct for +LBM?

[allnightraver]

Well I've been working out off and on since end of last Summer. By working out I mean I tried Insanity for about a month, then fell off the wagon. Tried a few different things but now I have been on track for the past three-four months.

Mon/Wed/Fri:
1. Run @ 7mph for 5 miles/500-550 calories burned
2. 2-3 sets of wide-set chair push-ups w/ "ultimate push-up" @ 15 reps followed by a few more sets of wide-set floor push-ups w/ "ultimate push-up" (totaling 80-90 pushups)

Tues/Thurs/Sat:
1. P90X Ab Ripper X

Sunday:
OFF

As stated I am 21 years old, 135 lbs, 21.3 BMI, 5.1% Body Fat, 5'6" and looking to increase LBM while maintaining/decreasing fat weight (5% is good? yes or no? I hear 3% is low)... I would like my abs to grow bigger (build them) and my chest to continue growing as well (also in the future work on biceps).

What I came across online was a nice article stating the following:

Increase LBM, decrease fat weight (for someone weighing 200 pounds 14% body fat):

1 gram of protein per pound of lean body mass weight (lean body mass...?)
2 grams of carbs per pound of body weight
.2 grams of fat per pound of body weight

Which comes out to 27g Fat, 135 g Protein, 270 grams carbs
(27 x 9) + (135 x 4) + (270 x 4) = 1863 calories

Increase LBM, maintain fat weight (for someone weighing 200 pounds 14% body fat):

1 gram of protein per pound of lean body mass weight (lean body mass...?)
2.5 grams of carbs per pound of body weight
.4 grams of fat per pound of body weight

Which comes out to 54g Fat, 135 g Protein, 337 grams carbs
(54 x 9) + (135 x 4) + (337 x 4) = 2374 calories

This is my nutrition plan (in the past it was mostly hard boiled eggs/chicken/pb&j)

9:30
Whole Wheat Oatmeal + Toast =
Protein) 16g
Fat) 7g
Carbs) 59g

*Workout*

12:30
100 % Whey Protein Shake w/ milk + Kashi Cinnamon Wheat Cereal =
P) 42g
F) 7g
C) 66g

3:00
Tuna (on toast) + Apple =
P) 28g
F) 4g
C) 36g

5:30
Chicken + Oikos Greek Yogurt + Kashi GoLean (dry cereal) =
P) 59g
F) 3.5g
C) 39g

8:00
2 Hard-Boiled Eggs =
P) 12g
F) 10g
C) 2g

11pm/12am
100% Casein Protein Shake w/ milk (before bed) =
P) 32g
F) 3.5g
C) 16g

Totals:
P) 189
F) 35
C) 228

Calories) 1859

Maintaining Fat = above protein, below fat, below carbs, below calories
Decreasing Fat = above protein, above fat, below carbs, below calories

My questions:

Is this formula for calculating Increasing LBM while maintaining/decreasing body fat a good one to follow (especially considering the example they used was someone who weighed more than me and had more body fat than I do)? If not, can someone recommend a more accurate formula I should be following?

How do I calculate "lean body mass" (as I used my regular body mass / weight to calculate my protein needs as far as this plan goes)?

Will I benefit from this plan with my current workout?
Of course I want great abs and that is why I run - to shed the small layer of fat on my stomach so my abs show through. I am also looking to keep increasing my chest size (why I do wide-set pushups) and eventually biceps. I do not have time to workout at the gym and don't have a lot of money to go spend on tons of weights, but I would appreciate any critiques/recommendations. I was thinking about maybe getting one of those pull-up bars you put in your doorway?? I don't want to be putting on fat weight all of a sudden because my workout plan does not fit with the amount of calories I am eating.

Also, right now I am out of protein shakes. Will have to order more but waiting for advice on what I should be aiming for as far as Protein, Fats, and Carbs (seeing as how high this plan is on protein for me).

Thanks and any advice will be helpful!

[dlemaster]

Not sure if this is srs or not. First thing that stands out is 1800 calories. Way too low. Second thing is, your 5% bodyfat? Why are you trying to lose bodyfat? You said you started working out so you can get bigger chest ect. Maybe you should consider increasing your calories and try bulking for a while instead of cutting. Just my 2 cents. Good luck.

[allnightraver]

Well according to the formula, it said 1863 calories for decreasing body fat and 2374 calories for maintaining body fat. I calculated everything before I received my body fat calculator in the mail and up until then I thought I still needed to loose a little more body fat but now I see 5% seems legit, I didn't realize I was that low.

Number one is kind of my abs right now - I want to bulk a little more but I don't want to be putting on fat weight around my stomach that covers my abs for Summer. So I am looking for a balance on bulking but maintaining fat weight (as I see now I don't need to lose fat weight) and wondering if this formula is a good one to follow?

Thanks for the reply - kind of an odd post I know but I am serious, just relatively new to all of this and looking for more advice on what the best approach is. Also, should I cut down on the protein?

[dlemaster]

The point I'm trying to make is that if you really are a true 5% bf then you should be lean as hell already. At 135lbs you should consider bulking. Regarding you protein intake, you may want to lower it a bit and add some fats.

[allnightraver]

Thanks, but Summer is right around the corner - I don't have time to bulk and then cut - that's why I'm asking if this is a correct and good formula for increasing Lean Body Mass while maintaining fat weight. I want to grow bigger but not be "thick" for the Summer.