Suggestions on my workout plan please

[Serori]

Okay, Ive been lifting weights off and on for a few months now, and Ive decided its time to get serious and consistent. Track is winding down, so I can start concentrating on pure muscle gain... Ive tried full body workouts for tone 3x a week and doing everyother day major muscle groups.. but upon further research IVe decided to go with the one body part a week approach.. Ive also been steadily losing weight for a couple of years now thanks to running, but no matter WHAT I do.. this includes <2000 calorie/day diets, picking through specific diets geared towards runnners, and just eating whatever the hell I want while maintaining 35 miles per week running, I just cant lose this last bit of stomach.. so I figured I need muscle anyway, so I would try the body building approach.. here goes...

Age: 18
Height: 5'11"
Weight: Approx 165
Training for: Off and on since february, but not seriously as I want to now.
Goals: Rid myself of the last of my belly fat (stubborn as hell), get some muscle on my desperately needing body (thanks to weight loss)

Heres the routine I started this week:
Monday: Chest - Incline bench press, decline bench press, flat bench press, flat bench press half reps, dumbbell flies -ALL 2 sets a piece
Tuesday: Shoulders/Traps - Bar Shrugs, Military Press, Military Press Half Reps, Side Lateral Raise, Front Lateral Raise, Upright Row, Lying Rear Delt Flies - ALL 2 sets a piece
Wednesday: Legs - Leg extensions, leg curls, squats, half squats, calf raises, - 3 sets a piece - deadlift, deadlift half rep - 2 sets a piece
Thursday: Arms - Hammer Curls, Concentration Curls, Curls, Lying Dumbbell Tricep Extensions, Seated Triceps Press, Bent over triceps extension. ALL 3 sets a piece
Friday: Abs/Back(?) - Dumbbell side bends (3 sets), Leg Raises (3 sets), Crunches (2 sets), Crunches w/ weight (2 sets), Side Crunches (2 sets), Side Crunches w/ weight (2 sets)..
Saturday + Sunday: Off

Now heres my problem, I have a basic bench and dumbbells that I work with. I am not at a gym.. therefore I don't exactly know how to go about my back. I can use the pullup bar at school with a wide grip, I can do supermans, and I have an attachment to my bench that allows me to simulate something resembling a row... but are there any other exercises I can do with dumbbells or body weight? I want my back to be proportional obviously..

I have stuck to this plan for the past week, and its nice because I can fit it in to my schedule easily. Obviously, I cannot tell you if I have had gains with this yet... but with my others I had extremely slow gains, especially in my bench (only 5 pounds in those two months). I know its time to change.

My diet has been consisting of a mix of runner and bodybuilder food.. Im not sure how to change it.. but here was yesterdays as a guide

Meal 1: 3 eggs, whole wheat slice of bread w/ a half cup of lowfat cottage cheese - Approx 40g protein
Meal 2 (2.5 hrs later): 1.5 cups Kashi GoLean cereal, 1 cup nonfat milk, 1 oz. peanuts - Approx 40g protein
Meal 3 (2.5 hrs later): Assortment of turkey, ham, and cheese on a salad with 2 servings of milk - Approx 40g protein
Meal 4 (Before track): Protein shake (20g protein.. considering mixing it into milk for 30g protein)
Meal 5 (Post track): Snickers Marathon Bar (20g protein.. I figure it has lots of carbs for a post hard run)
Meal 6: Chicken (about 25g protein worth), a serving of milk (9g protein), with salad and a cup of plain noodles. Approx 35g protein

Thats approx 195g of protein, which I think should probably see an increase to 220. I ate similar amounts today. I think it amounts to about 2500-3000 calories. Im not looking to get mass, Im looking to gain some muscle, lose the fat, and NOT look scrawny by the end of it.

I typically, as said, run 30 miles per week... which amounts to about 40-45 minutes a day, 6 times a week. Is that too much?

I know I need something before bed, but I am not sure as to what yet. That should cap the protein intake I want.


So... sparknotes: Is that workout/diet sufficient? What dumbbell or other exercises outside of the gym are there for my back? Am I running too much?

Thanks guys,
Dave