KC87's Diet + Workout Routine!

[KC87]

Hi! I'm 16/male/chinese about 1.80m Tall...70-75kg. I am trying to start on a Keto Diet now for a nice visible 6 packs =P...soo I just need your opinion on whether my diet is good. I am taking meal repacement for breakfast because I'm always on the rush soo yeh..this is the easiest way for me to get the nutrients I need.

This is my Diet...

Meal 1 : AST Ny-Tro PRO-40 Meal Replacement Powder + 1 TableSpoon Flaxseed/Olive Oil [ Protein 40g , Carb 22g , Fat 15.5g & Calories 380 ]

Meal 2 : 4 Medium Egg Whites + 1 TableSpoon Olive Oil [ Protein 10g above? , Carb 1g Max , Fat about 14g & Calories 120 ] or 2 roasted / Grill Chicken Drumstick [ Protein About 20g? , Carb 0 , Fat ?? & Calories ??? ]

Meal 3 : Chicken Breast + 1 Cup Lettuce + 1 Cup Cucumber + 1 TableSpoon Olive Oil [ Protein 23g? , Carb Below 5g , Fat 14g & Calories 300 ]

Meal 4 : ( Before Workout Protein Shake + After Workout Protein Shake + 1 TableSpoon Olive Oil ) [ Protein 46g , Carb 6g , Fat 17g & Calories 340 ]

Meal 5 : Chicken Breast + 1 Cup Lettuce + 1 Cup Cucumber + 1 TableSpoon Olive Oil [ Protein 23g? , Carb Below 5g , Fat 14g & Calories 300 ]

Meal 6 : 2 Scoop Protein Shake + 1 Spoon Flaxseed Oil [ Protein 46g , Carb 6g , Fat 17g & Calories 340 ]

[ Total Intake : Protein : 188g - 198g , Carb 45g , Fat 91.5g & Calories 1780 ]

What do you think of this as a keto diet?

This is my workout routine.

Monday

Biceps
Standing Barbell Curl : 3 Sets , 8-12 Reps.
Alternating Bicep Curl ( Dumbbell ) : 3 Sets , 8-12 Reps.
Preacher Curls : 3 Sets , 8-12 Reps.

Abdominal
Upper Abs Crunches : 2 Sets , 30 Reps.
Lower Abs Reverse Crunches : 30 Reps.
Side Abs Moving Knee Twist [ Left & Right ] : 30 Reps Each Side.

Tuesday
Triceps
Tricep Press Down : 3 Sets , 8-12 Reps.
Skull Crushers : 3 Sets , 8-12 Reps.
Back Dips : 3 Sets , 8-12 Reps. / Reverse Grip Bench Press 3 Sets , 8-12 Reps.
* Reverse Grip Bench Press 3 Sets , 8-12 Reps.

Wednesday
Shoulder
Seated Military Press : 3 Sets , 8-12 Reps.
Seated Military Press Behind Neck : 3 Sets , 8-12 Reps.
Front Deltoid Raise ( Dumbbell ) : 3 Sets , 8-12 Reps.
Lateral Deltoid Raise ( Dumbbell ) : 3 Sets , 8-12 Reps.
Rear Deltoid Raise ( Dumbbell ) : 3 Sets , 8-12 Reps.
Shrugs : 3 Sets , 15-20 Reps.

Abdominal
Upper Abs Crunches : 2 Sets , 30 Reps.
Lower Abs Reverse Crunches : 30 Reps.
Side Abs Moving Knee Twist [ Left & Right ] : 30 Reps Each Side.

Thursday
Chest
Flat Bench Press : 3 Sets , 8-12 Reps.
Incline Bench Press : 3 Sets , 8-12 Reps.
Decline Bench Press : 3 Sets , 8-12 Reps.

Friday
Legs
Squats : 3 Sets , 8-10 Reps.
Standing Barbell Calf Raise : 3 Sets , 8-10 Reps.
Leg Press : 3 Sets , 8-10 Reps.
Leg Curl : 3 Sets , 8-10 Reps.

Abdominal
Upper Abs Crunches : 2 Sets , 30 Reps.
Lower Abs Reverse Crunches : 30 Reps.
Side Abs Moving Knee Twist [ Left & Right ] : 30 Reps Each Side.

Saturday
Back
Bent Rows ( Middle Back ) : 3 Sets , 8-12 Reps.
Bent Over Two Arm Long Bar Rows ( Middle Back ) : 3 Sets , 8-12 Reps.
Stiff Leg Dead Lift ( Lower Back ) : 3 Sets , 8-12 Reps.
Stiff Leg Good Morning ( Lower Back ) : 3 Sets , 8-12 Reps.
Straight Arm Pull Down ( Lat ) : 3 Sets , 8-12 Reps.

Forearm
Barbell Wrist Curl : 3 Sets , 8-15 Reps.
Reverse Barbell Wrist Curl : 3 Sets , 8-15 Reps.

I'm training for a good bod =P and mainly for martial arts because I am learning Mixed Martial Arts ( Boxing,Muay Thai & Brazillian Jiu Jit Su )

I hope you guys can advice me..and correct my mistake if I have done anything wrong.Thanks in advance! =)

[waitlifter82]

No cardio in the routine, but I imagine the martial arts takes care of that. In my opinion, I would throw in some weighted sets for the abs. Ie. Weighted leg lifts, weighted crunches.

As for diet, it looks good, but boring. Since a lot of meals have food in liquid form (ie. olive oil, Ny-Tro), you might be hunger a lot. I might replace these with real foods (maybe beef or whole eggs to fill you up). The only down side of this is that the fat in beef and whole eggs are not good. Nuts or fatty fish might be a better option.

[Heisman]

Always nice to see a fellow 16 year old working out. I'm not to good with diets, but if you are willing to do all of this then you will see results in the end. Are you going to keep posting your workouts? You didn't make it clear if you are going to or not. I would if I were you. Good luck.