hi brothers i started training properly i been on this meal and training plan from LAST 4 WEEKS

i want abs and low body fat percentage and big arms (with high definition and big triceps)

iam 5 feet 9inches weight about 62 kg - 63 kg

i need your help and your possible corrections and suggestion on meal plan and workout routines =D
basically its a low carb high fat diet and high protein

I WORK OUT AT HOME cuz i got most of the stuff apart from Squat reck

MEAL PLAN
wakeup 6:15
6:45 - 2 omelets (2 eggs along with yolk), an asian round bread with butter (around 25 grams of fat and 200kjcals), a cup of tea with 30 ml of double cream

9:00 - 2 boiled egg whites

11:00 - a little mango piece (for carbohydrates) and 30 grams of protein shake

12:30 - 100grams of tuna along, 2X round bread (some vegetable cooked in oil) (a cucumber and 2 tomatoes)

3:00 - 30grams of protein with a little mango piece

4:30 - 100 grams of chicken

5:00 - 5 GRAMS OF CEE mixed with water

5:45 to 6:30 is workout time

around 7:00 is a 500ml mango shake with cream the heaviest calories meal

9:00 - 100 grams of chicken + 30 grams of protein

11 o'clock sleep till 6:15

I drink around 4 litres of water in between..

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I train 5 workout sessions a week from monday to friday

I do 3 exercises for each muscle group with with 3 sets EACH exercises with 8-12 rep range and

postive motion of 1 second and negative motion of 2 seconds for tension in muscle

monday = biceps (alternate bicep curls , incline curls , ez curls )

tuesday = triceps first and then chest ( incline tricep extension, overhead ext, ez bar extension)(incline dumbell press, flat press and flies)

wednesday = BACK (4 X bentover barbell rows, 2 X 10 pullups , Shrugs 2X 20)

thursday = shoulders (standing dumbell shoulder pressX4 , 3Xflies, 3X front raises)

Friday = 6 X 12 (squats with weights like 30 kg) slow motion and low weight since i dont have rack..

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WHAT IAM Concerned more about is that iam taking alot of protein but not enough calories...!!does it matter

i do 2 X hiit sessions a week too and 3 X ab workouts

i have bench but i dont do bench press because i have other chest exercises.. ( i can do around 6reps X 50 KG )

please strictly correct me on every aspect of meal and routines i chose this diet plan because i dont want to look fat by bulking and then when i cut i reduce my muscle and left with most of fat and hardly any muscle....i am trying to find way of gaining muscle mass and keeping fat % below 10 ..

thankyou
Rao..

so you wanna lean bulk ? sorry diet looks poor

post your diet up in the diet & nutrition section and i'll advise

also routine needs some changes.. for example always do compounds before isolations; train chest then tri's on a tuesday. not tri's then chest

post in training correctly section for routine help

thanks for reply mate, i posted two separate thread in Nutrients and training correctly section =D

looking forward to your response =D