beginner - Bodyweight advice and suggestion

[idleone]

Please forgive the long post...
I am 34, 6'3" and started my diet/workout on the 9th of this month @ 162.2 lbs. I am currently consuming upwards of 3200 cal per/day ( i was probably consuming an avg of 1500 - 1800 cal per day prior), 125 g of Fat, 400 carbs, and 160 g of protien. I am eating all of my calories with the exception of whey protein shake. I am now at 167.6 lbs. My goal weight is 175 -180 with a BMI of 18 -20 leaving me a lean mass of around 165, assuming i did my math correct. I am doing body weight workouts only with a 1 on 1 off and two days after my third work out. I typically do an hour of stretching during the off days along with some sprints, planks, and jump rope.

My body weight workout right now consists of;

AM:
40 - 60 min of push-ups, all to failure, and mild core work

Head stand pushup @ 7 sets to failure(no continue held for 2-4 seconds) ie, 2 > 0.5 > 1 > 0.5 >1.5>1>0.5
Clap pushups @ 16>5
Mid press(hands at waist) @ 9
Diamond (hands at Heart) @ 9.5>9
Wide Press @13.5
Regular Pushups @ 13>14.5>12 >3min break> 20> 5min break> 20
I will alternate between consistent repetition and iso holds for four seconds at mid and bottom. I have read that for strength and mass quality is better than quantity so I am trying to keep the difficulty of reps under 20, 12 is the number I am looking for...
Plank 3 min @ 3 ea...I can usually only hold the first two for the full duration.
Sideplank 3 min each
Bridge 3 min
scissor kicks/leg lift/leg hold/x&o's/crunches for 5 min. this is all done together and I try to not allow my heels to touch the ground during this duration.



PM:

Pull ups - Wide grip @ 5 ea/normal @ 5 ea/ closed at 5 ea
Push ups - 50
Australian push up/pull up? - 50
Chin ups - closed @ 5/normal @ 5
Dips - 5 sets of 10

Squats 3 sets of max ( slowed rep = max)
Lunges " "
Supermans @ 3 sets of max using 4 second hold per/ea
More core...see above
Sit-up at max, usually around 30


I have no Idea if this is a functional routine so some help here is appreciated. My other concern is that my closed grip chin-ups and pull ups are getting harder and harder to do. is this due to the gain of weight or over working these muscle groups? I am at the point now that failure results around rep number 3.

My goal is to be strong enough to complete a proper muscle up and planche push-up in 6 months. is this realistic given the above info?

I would appreciate any feedback regarding my diet and routine. I am a beginner so I am sorry if this was as unclear as it is long.

 

[plugeye]

why so many pushups? 1 or 2 sets to failure is sufficient.
why do 5 sets of 10 dips? 1 to 2 sets of high intensity to failure would trump that.
dont know what australian pullups are, but you should do more pulling than pushing.
back muscles are stronger & larger than chest so work your back harder.
crank out some body-weight rows, as many as you can

 

[dswithers]

If you are trying to gain lean body mass, which is what it sounds like from your description, I would recommend more quality protein and good fats and less carbs. One train of thought is you should be consuming 1.5 or even 2 grams of carbs per pound of lean bodyweight (or even per pound of final goal lean body weight). Another way to think of it is the 30/30/40 rule, with 30% of your calories from fats, 30% from carbs and 40% from protein.

If you are gaining weight quickly, and especially if you are gaining fat weight, you will quickly reduce the number of pullups/handstand pushups you can perform. I know for me it is pretty easy to predict by 2-4 reps per 5 pounds of bodyweight. So, for example:
bodyweight pullups
220 1
215 3
210 5
205 8
200 10
195 12
190 16
even though when I weighed 220 I could bench press 20% more than I could at 190. For me there seemed to be no relationship to how often or hard I worked out, it was strictly bodyweight/reps.